What lifts work the biceps and forearms specificaly?

[Upstanding Young Man]

I know nothing about weight lifting, basicaly I have a bench and just lift from time to time. I'd like to know what lifts or just basic exercises will specificaly work my biceps and forearms.

And I'm a newbie to working out, I've dropped 40lbs on diet and the exercise I get at work alone since November, so I don't know anything about working out. So any lifts will have to be explained to me, I won't know what it is on names alone.

So yeah, I'll need it spelled out like a little kid.

Thanks

UYM

 

[gav]

http://www.exrx.net/Lists/Directory.html

hammer curls work both pretty well

for your forearms, all you need to do is lift heavy weights like with deadlifts, shrugs and calf raises, but you could also do wrist curls (forward and reverse)

 

[gav]

oh yeh and read diesel's guide to bulking up - the sticky at the top

 

[7 Virtues]

There's alot more muscles than biceps and forearms.

 

[Lifeforce]

Mostly curles off different kinds... bb, db, ez, hammer, behind back curl... heavy back work, chins, rows, deadlifts... etc...

 

[semag]

reverse grip cable curls. Do those. Best for the two muscles you just asked for.

 

[Alpine]

Sign up on a proper body building/strength forum.

Or buy a book called 'Beyond Brawn' by Stuart McRobert or maybe Supersquats if you want to get big fast.

You have too steep a learning curve to get an education here.

When you know more, you'll know what kit you need and how to use it. And hopefully you'll also know how to get big biceps.

 

[Nightwing]

Originally posted by Upstanding Young Man
I know nothing about weight lifting, basicaly I have a bench and just lift from time to time. I'd like to know what lifts or just basic exercises will specificaly work my biceps and forearms.

And I'm a newbie to working out, I've dropped 40lbs on diet and the exercise I get at work alone since November, so I don't know anything about working out. So any lifts will have to be explained to me, I won't know what it is on names alone.

So yeah, I'll need it spelled out like a little kid.

Thanks

UYM

Do biceps curls to muscular failure.

 

[MetalFortress]

Chin-ups are the best answer you will get. They are pull-ups with an underhand grip.

 

[Upstanding Young Man]

Thanks for the input guys.

And while chin ups are a good way to go, even after dropping 40lbs I'm still carrying around 250, so I'm not quite ready for that.

I'm defintaly picking up a curl bar when I get my tax check back.

 

[Nightwing]

Originally posted by Upstanding Young Man
Thanks for the input guys.

And while chin ups are a good way to go, even after dropping 40lbs I'm still carrying around 250, so I'm not quite ready for that.

I'm defintaly picking up a curl bar when I get my tax check back.

I wish you the best of luck in reshaping your body. Like I said before, biceps curls with a straight barbell is the way to go. Good luck UYM!!!

 

[Lifeforce]

Originally posted by Nightwing
I wish you the best of luck in reshaping your body. Like I said before, biceps curls with a straight barbell is the way to go. Good luck UYM!!!

AND heavy sets for the back. Deadlifts will put more pressure on the forearms than any forearm exercise around, chin ups and rows, well tell me someone who is really strong at this who has small arms.

 

[sfalexi]

I prefer a good masterbation session for the forearms.



But seriously, any lifting you do will work your forearms. Forearms are the muscle you use when you grip something, so anytime you lift weights you're using your forearms.

Just don't OVER work them and look like Popeye.

Alexi

 

[sfalexi]

Another good one is to take a small stick (anout an inch to two inches in diameter, and about a foot long - think a section of a broomstick/mop handle), and tie a string around the center. REAL tight. On the end of the string, hang a 2.5 lb weight.

Hold the ends of the stick in your hands, palm down so that the string with the weight is inbetween your two hands, then rotate your hands UPwards one at a time to wind the string around the stick and slowly pull the weight up to the stick.

Baseball players (like myself) used this one a lot.

You can do this palm down and palm up to work different parts of your forearm.

Alexi

 

[naoi deag se deag]

Try gripping the bar really hard and trying to bend it on any exercise you do.

 

[Ixnys]

As people state earlier, heavy back exercises. A seated row really gets your biceps and forearms burning since they are smaller muscles and start to fatigue first.

 

[Ice Cold]

Originally posted by Ixnys
As people state earlier, heavy back exercises. A seated row really gets your biceps and forearms burning since they are smaller muscles and start to fatigue first.

Yeah... deadlifts, legs, back, chest...

do your biceps with those exercises and you'll be big.