By building bigger, stronger forearms you'll be able to handle more weight in both curling and pulling exercises, which will increase the stimulation on the biceps and back muscles. Here are some basic forearm movements. How to do it: Place two equally sized weight plates back to back. 5'8 175lb. 14 inch biceps, probably 13.5" if i get down to 12% body fat right now at around 18 %. Bigger forearms and a stronger grip also help the bench press. They look great due to your forearms.. The wrist curl is a great exercise for the wrist flexors. Raise the barbell as high as it can go using only the muscles in your hands and forearms, then let these muscles relax to let the weight hang as low as it can. This exercise is the best grip builder on this list, try some of these killer farmer’s walk workouts that will challenge you mentally and physically and also really help take your grip to the next level. Look at the top bench pressers in the world; they all have thick forearms. Keep in mind that you can use these movements with any equipment- cables, dumbbells, barbells, or any machine your gym has. Try the simple exercise below for a basic forearm workout: Barbell Wrist Curls: Sit at a bench holding a weighted barbell with your forearms resting on your thighs. Build up these supporting muscles to maximize gains for your primary muscles. Torso is decent. calves are 15" and quads are 22" so i got pretty muscular legs, dont have much fat. Forearm exercises: Improve Hand Strength and Build Developed Forearms. Just keep doing heavy exercises that involve grip strength- deadlifts, BB shoulder shrugs, back exercises, etc. What makes it so effective is its ability to place a laser-like focus on both the extensors (top of the forearms) and flexors (bottom of the forearms) without any relaxation time between reps. My forearms are decent/big despite having really small wrists. shoulder width is 19" across and 50" shoulders and 40" chest. Then you can supplement about 2 forearm exercises at the end of the workout every 3 days or so. My grip strength sucks though. But to build those area up to their peak you’ll need to increase your overall strength and muscle mass. When doing these your forearms will burn and your grip will give out long before your traps and upper back. They also totally blast your forearms and build a killer grip. 12 inch forearms flexed, 11.75" relaxed. Unlike most forearm exercises, your fingers are kept relatively straight, so it’s a good way to add some variety to your forearm building workouts. But building Popeye-esque forearms – the type that makes people think twice before shaking your hand – requires additional work. Enter the wrist roller. This unusual exercise is great for building bigger forearms and an unbreakable grip. Repeat. Wrist Curl. The forearm has made way for other body parts such as the strong muscular back, shoulder, or even calves. 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