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Forearm Training Methods
Posted on 2/11/26 at 12:54 pm
Posted on 2/11/26 at 12:54 pm
What do y'all use?
I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?
ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.
I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?
ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.
This post was edited on 2/11/26 at 1:03 pm
12
Posted on 2/11/26 at 1:02 pm to Loup
Behind the back wristcurls are one option. Do it with BB or ez bar. I suppose you could also do it with DBs.
This post was edited on 2/11/26 at 1:03 pm
Posted on 2/11/26 at 1:33 pm to Loup
quote:
farmers walks
Hex DB farmers walks while holding the top of the DB. Don't cheat and loop your fingers on the indented part where the numbers are.
Pinch Grip farmers walks. Holding 2 plates (weight is at your discretion) per hand.
Pull up variations. I always liked towel pull ups. Can do the same with rope. Even hangs for time will be good grip work.
Grabbing some fat grips for db/bb work is also another good way to train grip.
Posted on 2/11/26 at 2:01 pm to Loup
heavy arse farmers walks
turns with bands
weighted hangs
sledge hammer working every direction
plus all the things you said
turns with bands
weighted hangs
sledge hammer working every direction
plus all the things you said
Posted on 2/11/26 at 5:47 pm to Loup
It does work. Don`t do it without a spotter.
This post was edited on 2/11/26 at 6:05 pm
Posted on 2/11/26 at 6:27 pm to Sunnyvale
quote:
It does work. Don`t do it without a spotter.
Is it better than the tug toner?
Posted on 2/11/26 at 6:51 pm to Loup
Posted on 2/11/26 at 7:24 pm to Loup
Never trained forearms. They get work with other body parts especially if you don’t use straps etc.
Posted on 2/11/26 at 9:53 pm to Loup
I think the rice bucket is probably the best exercise for me as far as building forearms and inversely getting more grip strength for BJJ, which is my end goal. I also will do the dowel with the rope and weights and farmers walks as mentioned a few times a week as well but nothing has really improved my overall forearm development like doing about 10 minutes with a bucket of rice.
Posted on 2/12/26 at 6:59 am to NotoriousFSU
quote:
NotoriousFSU
Looks similar to the one I use. I used a pretty thick closet rod to make mine. Love the pump from it.
Posted on 2/12/26 at 7:36 am to Loup
Reverse curls
Posted on 2/12/26 at 1:30 pm to Loup
quote:
I do the rice bucket thing at home every other day. At the gym I'll use the dowel with a rope, farmers walks, static holds, and deadlifts. What else are y'all doing?
ETA: I keep a captains of crush gripper at my desk and use it throughout the day as well.
I do all of that plus eat a lot of spinach.
Posted on 2/25/26 at 1:43 am to La Place Mike
Hammer curls without twisting
Posted on 3/20/26 at 8:51 pm to Loup
So after a month of doing pretty much everything reccomended here a couple of months doing what I said in the OP religiously. Today my wife randomly told me that my hands are looking really beefy. Hell yeah.
Next time she hands me a pickle jar I'm hoping I can squeeze and shatter it.
Main thing I've noticed is that my forearms are a hell of a lot more vascular. I'm also seeing a little more topography on them but nothing drastic. I feel like my grip has gotten a hell of a lot stronger. I haven't been getting any random wrist or elbow pains lately, either.
Next time she hands me a pickle jar I'm hoping I can squeeze and shatter it.
Main thing I've noticed is that my forearms are a hell of a lot more vascular. I'm also seeing a little more topography on them but nothing drastic. I feel like my grip has gotten a hell of a lot stronger. I haven't been getting any random wrist or elbow pains lately, either.
Posted on 3/20/26 at 9:27 pm to Loup
Gyroball forearm tool
Posted on 3/20/26 at 9:48 pm to ronricks
Unless genetics, that's just not gonna cut it.
Posted on 3/23/26 at 10:09 am to Loup
I see so many people training forearms in the gym who look like straight arse. Im talking flabby and or not built in the right places. What gives? Why the concentration on forearms? I train forearms from time to time in between some other sets but its far from my main focus.
Posted on 3/23/26 at 11:20 am to Ihatethiscity
quote:
I see so many people training forearms in the gym who look like straight arse.
Same with calves
If you are lifting heavy and progressively and not using straps you are training your forearms already. I can remember some midget in college named 'James' coming up to me in the gym and saying "Ron, your forearms are bigger than my biceps what do you do for them!!!!" Nothing was my answer and the same thing for abs. I never did a single ab workout I used clen, hgh, and t3 along with contest diet for abs. These people that dick around training forearms, abs, and calves all the time are are a bunch of god damn idiots. Waste of time.
Posted on 3/23/26 at 6:02 pm to Ihatethiscity
Deadlifts and rows. QED.
Posted on 3/24/26 at 9:56 am to ronricks
yeah same with shoulders. I have massive shoulders. I have only recently started specifically training them. They are massive because of presses and pulls.
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