Hi guys, I've been lifting for quite some time but my forearm and wrists have been the same size or have been growing veryslowly and they're small compared to ppl who' doesn't even lift. I weight about 83kg with 17 percent body fat and and have been benching 130 lbs(65 lbs each side) for a long time and not able to increase my poundage Cuz I'm unable to bring the dumbbells in position with my weak wrist.

I've been doing dumbbell curls(14kg each side) and hammer curls (12 kgeach side) and usually it's my wrists that give up first.

As for lower body and back workout, I am able to increase my poundage.

Any advise on this on how I can make my forearm grow?

Wrists don't become bigger, it's a bone and no/less muscle wrapping around them. Forearm on the other hand can be trained.

For me, I trained the 'not so important' bodypart such as calves, forearm and traps twice a week (still not training abs, grip and obliques yet) training them just like another important bodypart. If you skim your training on them, they'll skim on growing for you.

squeezing tennis ball would help or stress ball or those thing with the spring. most of the muscle that control your fingers ar at the forearm.
i used to have a broken broomstick, tie it with a rope in the middle. at the other end of the rope hang a 1.5l(make it 2 bottles if u dont feel the burn) bottle filled with dirt.
in standing position hold the stick infront with your hands straight forward. twist the stick forward/backwards to pick up the bottle. when the bottle reached the top do reversal.

Define your some time to me maybe u just workout for few weeks only

Been doing 3 days split routine for like 2 years but bad growth due to bad diet didn't follow calorie intake properly so been resetting quite a few times Cuz gain/lose weight too fast.

Then been following a strict diet for a year and there's growth but my weights for benches have been stagnant for a year where my back and and lower body poundage have been increasing steadily at a slow pace except for my bench which I have been stuck at 65 lbs for a year. I couldn't hold 70 lbs dumbbell in place without someone assisting me as my forearm gives out instantly

Crap, I have totally forgotten bout the stick with rope workout for a long time. Thanks for bringing it up

deadlift def help alot on my forearm

Doesn't matter if ur doing any types of splits or routine if u don't hav proper diet. U want a good diet then search darklight journal. I recommend u

This post has been edited by degraw1993: May 6 2015, 03:48 PM

I also stalled after 12 months as my grip was not strong enuf especially during deadlifts. So decided to incorporate forearm exercise once or twice a week.

After a couple of mths can see some results on the arms (some veins) and slight increase in poundage in deadlifts and dumbbell presses.

This post has been edited by rakyat: May 6 2015, 04:36 PM

try reverse

Sounds like you dont deadlift. I'll let other pinpoint your plateau (which could be due to your workout routine).

Make your forearm stronger by doing the Farmer's Walk. It helped me with my grip strength and slightly bigger forearm.

Ur right, I don't and I should include it in my routine.
ur suggestion for doing farmers walk is a good one.

Thank you alll

Plate pinches are meant to be good for grip strength. Basically anything that involves having to hold a weight for a prolonged period will do something for your grip.

I dont specifically do forearm exercise
But they got hit very very hard during deadlifts, rows(bent over, seated cable, dumbbell), weighted pullups and couple of other exercises
Mind you wrist wont grow because well they are bone
One rule when you are doing pulling exercise, grip as hard as you can until knuckle turns white, not only it prevents barbell from rolling out , it also trains your grip and forearm, at the same time helps you exert force to it
Use double overhand as much as you can, until you fail, apply chalk to it and continue double overhand, fails again only switch to mixed grip, fail once more again only seek help from straps

eat more spinach, you see popoye large forearms, joking, no, not joking, eat more spinach.

grip strength = fore arm

you see arm wrestlers have huge fore arm, because they train their grip up, down, left, right, grip holding strength, grip crushing strength.

wrist(forearm) curl alone wont help much, forearm muscle are connected to you finger flexor, so the stronger and harder you train your grip, the bigger your forearm grows, so train them fingers.

Any exercise where you have to grip and hold very tightly will impact your forearm development. I found my forearms 'exploded' after incorporating these exercises -

Deadlifts
Farmer's Walk
Pull-Ups
Lat Pulldown using a towel or rope
T-Bar Row using a towel or rope

another great forearm exercise is hercules hold

i regular pullups and wrist curl. once a week deadlifts. i dont see much growth le. my forearms also everytime look at mirror. chest ok still need to grow. arms ok. legs ok. abs still need work. then forearm

Then add more volume to your exercise.

This is what I did for my forearm routine.

Behind the Back Wrist Curl
Forearm Dumbbell Curl
Forearm Reverse Dumbbell Curls
Hammer Biceps Curl
Heavy Ass Rack Pull without straps


All the above, twice a week. Is it enough for me? I don't think so.