Bigger forearms?

I don't understand why my forearms are disproportionately small in comparison to my upper arms. I've been doing wrist curls, and I'm not noticing a difference in intensity my forearm gets by just doing bench presses. Am I missing something here?

 

[malakadang]

Wrist curls are kind of meh for forearms, try doing your workouts with a thicker bar and you will definitely notice your forearms increase dramatically.

 

[SellerOfGP]

First thing it to think of the function that the muscles in the forearms (brachioradialis) perform. The forearms, along with both heads of the biceps are responsible to supinate, pronate, doriflex and palmarflex the wrist joint. There is also a small degree of elbow flexion involved with the forearms function, however it's primarily the function of the bicep. So they key is to include exercises that do that. An example would be, barbell curls, alternating dumbbell curls (twisting/supinating your wrist as you perform the concentric part of the repetition) and a variation of a hammer curl)

Putting the brachioradilais under isometric stress is also very good way if not better way of developing forearm strength and size. This can be done but not using straps (they're dumb and a waste of time). Include deadlifts and it's variations, farmers walks, wrist rollers and stop using straps.

If non of the above seem to make much of a change the issue may be with your genetic muscles shape and insertion points and joint lengths, in this case it's regarding the length of the humerus, radius and ulna.

 

[Dream bot]

You aren't suppose to be isolating forearms, who does that?

All jokes aside, if you want your forearms to grow, you need to be doing deadlifts. When you're gripping 300-400 pounds with no straps, your forearms will explode. Expect callus tears as well.

Besides this, I noticed underhand grip pullups really got my forearms to grow over the past 3 1/2 years. Naturally they were never a problem. Hope I've helped.

How long have you been lifting?

 

[SellerOfGP]

You aren't suppose to be isolating forearms, who does that?

All jokes aside, if you want your forearms to grow, you need to be doing deadlifts. When you're gripping 300-400 pounds with no straps, your forearms will explode. Expect callus tears as well.

Besides this, I noticed underhand grip pullups really got my forearms to grow over the past 3 1/2 years. Naturally they were never a problem. Hope I've helped.

How long have you been lifting?

Anything underhand (supinate) will apply more emphasis to the muscles involved in elbow flexion. SO the biceps are recruited better. The emphasis on your forearms growing is merely coincidence. However the added bicep emphasis would of helped them get stronger, allowing for heavier weights on bicep movements, in return meaning there is greater progressive tension overload on the forearms.

 

Wrist curls are kind of meh for forearms, try doing your workouts with a thicker bar and you will definitely notice your forearms increase dramatically.

I'm not sure, but I'd say I'm using the thickest bar.

First thing it to think of the function that the muscles in the forearms (brachioradialis) perform. The forearms, along with both heads of the biceps are responsible to supinate, pronate, doriflex and palmarflex the wrist joint. There is also a small degree of elbow flexion involved with the forearms function, however it's primarily the function of the bicep. So they key is to include exercises that do that. An example would be, barbell curls, alternating dumbbell curls (twisting/supinating your wrist as you perform the concentric part of the repetition) and a variation of a hammer curl)

Putting the brachioradilais under isometric stress is also very good way if not better way of developing forearm strength and size. This can be done but not using straps (they're dumb and a waste of time). Include deadlifts and it's variations, farmers walks, wrist rollers and stop using straps.

If non of the above seem to make much of a change the issue may be with your genetic muscles shape and insertion points and joint lengths, in this case it's regarding the length of the humerus, radius and ulna.

It probably has to do with how much I'm eating. I haven't been eating like I used to (trying to manage myself), and I'd say I'm borderline fit, although my upper body is ridiculously larger than my lower body. I naturally assumed genetics takes a part in this, but I've watched videos of people with the same problem as me, and did isolated workouts to increase the size.

You aren't suppose to be isolating forearms, who does that?

All jokes aside, if you want your forearms to grow, you need to be doing deadlifts. When you're gripping 300-400 pounds with no straps, your forearms will explode. Expect callus tears as well.

Besides this, I noticed underhand grip pullups really got my forearms to grow over the past 3 1/2 years. Naturally they were never a problem. Hope I've helped.

How long have you been lifting?

See response above. I do deadlift, and I've only felt the sting in my back/hip/leg, never really in my arm. I've been lifting on and off for 3 years now. Keep in mind that I'm turning 19 this month.

 

[RSGambler]

Try getting better genetics.

Lmao great advice

But joking aside thicker bars,Wrist curls,Hammer curls,Deadlifts,Pullups

 

[SellerOfGP]

See response above. I do deadlift, and I've only felt the sting in my back/hip/leg, never really in my arm. I've been lifting on and off for 3 years now. Keep in mind that I'm turning 19 this month.

Feeling a sting, pump or any muscle soreness doesn't really give a good indicator of a workout in some respects. Especially with deadlifts. Your forearms are under isometric stress, meaning the muscles are active without lengthening or shortening. Any lift, especially deadlifts should really help is developing mass on your forearms, without the use of straps.

 

[Like A Man]

try using a thicker bar, doing more exercises like hammer curls also do you suicide bench or grip bars like that way? Takes a lot off the forearms.

 

[wangchawang]

Grab some lotion and have some alone time and every now and then

 

[convuLt]

I think you don't have to isolate them by doing wrists curls, forearms are also worked out when doing compound movements.

 

[SellerOfGP]

I think you don't have to isolate them by doing wrists curls, forearms are also worked out when doing compound movements.

Whether the movement is multi-joint or not they are going to be worked regardless, even some isolations. If you have to grasp something, your forearms are activated to a certain degree.

This guys forearms are lagging, therefore implementing isolations and other exercises will benefit him greatly.

 

[liable]

Whether the movement is multi-joint or not they are going to be worked regardless, even some isolations. If you have to grasp something, your forearms are activated to a certain degree.

This guys forearms are lagging, therefore implementing isolations and other exercises will benefit him greatly.

great information you provided, actually gave me some pointers my forearms arent small but arent big but i want them bigger thank you!

 

[ihavegp]

do some dumbbell twists, and try hanging on a pull up bar for aslong as you can this should really burn your forearms up. However i think that forearms, calves are always related to the genetics you have.

 

[Duke Silver]

keep doing forearm curls rep out at the end of your sessions. also do reverse grip (as if you where working tris) bycept curl with a bar.

you can also use a ash pole with your arms fully extended out to the front rotate the bar (twist it with your hands) do both directions.

genetics is just an excuse.

 

[ihavegp]

keep doing forearm curls rep out at the end of your sessions. also do reverse grip (as if you where working tris) bycept curl with a bar.

you can also use a ash pole with your arms fully extended out to the front rotate the bar (twist it with your hands) do both directions.

genetics is just an excuse.

lets see your 18' forearms then, or your 21' calves perhaps? do some research before spitting nonsense.