Forearm Workouts No Bench/Machines

[Ronald McDonald]

Alls I got is dumbbells and barbell, how can i get my forearms bigger?

 

[hoodheronova]

Deadlift heavy ass weight I mean 315+ using conventional grip , none of that switch grip p*ssy bullshyt.

Farmer walks are good too

Or you can rest the bar in hand leaning off your lap and do wrist shrugs

Or do reverse barbell curls

Whatever you do keep the reps as high as possible and the weight as heavy as possible. I only suggest this for forearms, calves, and abs

 

[He Who Posts Well]

Eat spinach.

 

[Bone Bender]

 

[Slaimon Khan Shah]

Eat spinach.

Lol.

 

[Maverick Gains]

If you're looking for a simple isolation movement. go with the reverse crunches Hoodheronova suggested. You can use the barbell, hopefully its the straight bar you have and its not too heavy. Luckily your forearms should respond really well to this exercise. If you have anymore questions like these feel free to send me an email at info@estgrind.com. Starting a blog where I answer fitness related questions.

 

[PaperEnterprise]

Amazon.com : Yes4All Wrist and Forearm Blaster - ²SJCTZ : Sports & Outdoors

 

[AFRAM GLORY]

Alls I got is dumbbells and barbell, how can i get my forearms bigger?

Hammer curls
Wrist curls
Barbell curls

 

[unit321]

Alls I got is dumbbells and barbell, how can i get my forearms bigger?

Dumbbell curls and barbell curls will work.

 

[Flackaveli]

Amazon.com : Yes4All Wrist and Forearm Blaster - ²SJCTZ : Sports & Outdoors

Ive made a homemade one before works well


Superset it with this

 

[HHR]

Pick up heavy shyt and hold it.

Repeat.

 

[Cake]

Do compound lifts and your forearms will grow naturally.

If you don't even have a gym membership something tells me that you're not so fit you need to isolate your forearms.

 

[DonKnock]

Superset your barbell curls with reverse curls. That has worked great for me

 

[desjardins]

Forearms are probably the least developed area on my body. I bought some hand squeezie things but I'm going try the suggestions in here, thanks

 

[Ian1362]

at the end of my lifts I do x3 sets of zottman curls to fail and then x3 wrist curls of the same

farmer walks are fun too