[Muscleman]

triumph, the answer to your question, a workout for the forearms, take a pipe of a baseball bat handle about a foot long or 8 inches and drill a hole through the middle. Take a peice of rope and tie it through the hole. make sure the rope is long enough so that when you hold your arms straight out with the pipe and rope, that the rope hangs to the floor. On the other side of the rope tie a 5 or 10 lb plate weight. now for the workout grip the handle and start twisting the handle like on a motorcycle so that the rope twists around the handle untill the weight hits the handle. Make sure you hold out your arms to full length while doing the excercize. -tell me if u feel the results, if its too less weight add more.-muscleman

[ejgdrummer]

hey,
I registered just bc I was reading this. I use an "EZ" bar and put a plate on each side (135 lbs) and I hold it behind my back and curl it upward and i'm definitly starting to notice definition in my forearms and wrist, you can also do reg. forearm curls. The thing is, you use your fourarms everyday for whatever, whether it be lifting or working with a wrench, or at another job you might have, so your already toning it. thats why i like to do high weight low reps when it comes to forearms, yet I still do anywhere from 5-8 reps and sets.

[hjayss]

I bought a set of heavy grippers they really help with the grip. Also a sledge hammer hold it and work it back and forward rally good pump. Take a pipe put a plate on the end and do the same thing really good for both the wrist and the forearm.

[nadeem]

There are many forearm exercises and I would recommend two main ones for forearm.
1- Get a weight that is not to heavy and not to light (good enough to challenge your forearm muscles). Okay, so hold the weight with your arm in a 90 degree angle and just let your wrist go down, hold a certain count (eg 12 seconds) and then lift your wrists up and hold the same certain count as you did when you let your wrist go down. - This helps a lot.
2- Use a restraining band and put one side under your foot and one in your hand. Then just move your wrist up and down so you can interact all your forearm muscls.
Hope this helped, don't judge these routines till you test them.