Direct forearm workouts

[Eternal_water]

How many of you guys hit forearms directly and what do you do?

They are my "lagiest" body part which is a shame as they are the most visible.
My hands used to give out before the target muscle on pullups, rows, deads etc but that is no longer the case. I do those exercises without straps and they no longer challenge my forearms, only the target muscles (which is good).

So just doing heavy compounds strapless isn't going to give me the forearms I want.

When I hit them directly I do 4/5 sets of behind the back barbell wrist curls to work the under side of the forearm, followed by 4 sets of reverse barbell curls to hit the top half of the forearm. Then I finish with a couple of sets of deadhangs to failure or holding heavy dumbells static for as long as I can to hit the whole forearm from the endurance side of things.

I have seen some size gains from this but not too much to shout about, forearms still quite skinny.
What is your opinion of my forearm work?

Any suggestions for improving it? Also is high reps/low weight or low reps/high weight better for the muscle fibres involved for hypertrophy?

I'd love a pair of Andy Murray forearms

 

[Eternal_water]

Bump
anyone?

 

[Young OG]

Go to bodybuilding.com and look up forearm exercises

 

[Anima]

Just try reverse grip on a preacher's seat. Aside from that, I agree with Espi and think they'd get enough work from exercises. There are also activities that are great for forearms. For example, the person you provided plays tennis, and I play the drums, which is great for forearms (though mine aren't big, but they're muscley).

 

[BackInTheGame78]

I have two things that both are tremendous:

1) Get Fat Gripz---put them on the bar and every exercise you do works your forearms...for the first week or two your forearms will be so sore after working out you can barely squeeze your hand together

2) Get Captains of Crush---these things will literally crush your forearms---exceptionally well made and worth the money---Effort, a personal trainer and one of the posters on here has me using these in my workouts...making a big difference...

 

[Eternal_water]

Thx for replies.

I play Tennis as well but it only works 1 forearm (and not the lagging one) and it doesn't really build it. Neither for me do pull ups.

I have considered fat gripz, might be time to give them a try.