Forearms

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Can anyone recommend decent exercises that work the forearm muscle, and how many sets I should be doing of each.

Also, should I do the exercises with heavy weights or not so heavy weights?

Thanks in advance!

Forearms:Hold your arms straight out with your palms facing the ground. Make a fist then open it, repeat this for 1-2 minutes. That's a really good exercise that's been working for me.It's your decision on what type of body you want with this weights.

Do super heavy deadlifts. I'm at a point where my grip fails before my back does, and because my forearms are pretty skinny, I refuse to use straps.

I use a powerball. They are amazing for giving a good forearm workout. They're very ergonomic too, not straining the smaller tendons in your wrist and supporting a nice fluid motion. I saw one appear in the store I work in and we had a demo one. Didn't take me long before I bought one, they're fun. I wish I had one with an RPM meter on it though.

http://www.bodybuildingforyou.com/training-fitness/forearm-exercises.htmReverse Curl:Take the barbell and hold it down at your thighs, gripping it a shoulder’s length or perhaps an inch or two narrower. Make sure that you have a reverse grip, which means that your palms are facing away from you, not toward you. Keeping your elbows locked into your sides, slowly lift the bar toward your torso.You should stop when your forearms are completely contracted, which means that your hands should be across from your shoulders. Slowly let the weight bring your arms back to the starting position – down at your legs – while you squeeze your forearm muscles during the negative motion. Try 8-10 reps for three setsBarbell Wrist Curls:This exercise is more effective from a seated position. Sitting on a bench, take the barbell into your hands with your palms facing upward. Make sure that your hands are together during this exercise, maybe a half inch between them. Also, your elbows should be locked to the insides of your knees. With the weight on your fingertips, your hands should be pointing toward the floor as your wrist forms an angle of almost 90 degrees.Then, roll your hands upward, as the bar gradually rolls into your palms, until your wrists are straight and no longer bent downward. Squeeze the forearms throughout the entire range of motion. Slowly allow the weight to bring your hands back down to the starting position. Repeat the motion, doing 8-10 repetitions for a set of three.Reverse Barbell Wrist Curls:This exercise is practically identical to the barbell wrist curls (above) with one exception. The palms are facing downward instead of upward. Sit on the bench and lock you elbows inside your knees. The weight should be down at your fingertips and your wrists bent toward the floor. Slowly roll the weight into your palms, lifting the weight upward, squeezing the forearm muscles the entire time. Bring your wrists up as far as they’ll go, and then slowly bring the weight down to the starting position. These should really burn! Try three sets of 8-10 reps.Like any other muscle, you want to be careful not to over-train forearms. Injuries to these muscles could seriously hamper your workouts. Think of how many other muscles depend on forearms during workouts: biceps, triceps, shoulders, back, and chest

i have really thin forearms by genetics but you can rip em up. try this exercise: take an adjustable dumbell bar or just a plain metal bar, about an inch thick and around a foot long and tie a shoelace around it, a strong one. make sure it is gonna be tight. then tie the other end to a plate, ten pounds works for me. hold the bar out in front of you at chest level with both hands, arms straight, and twist your wrists until the weight reaches the bar, rolling the string around. let the weight down and then turn the bar 180 degrees and twist the other way. absolutely nuts. after this for 15 minutes i shower and got a forearm cramp opening shampoo. try it out!

With a name like thors hammer it should be pretty hard core!ps. Helms are u nekkid in ur pic, ive always suspected so!pps. im rather drunk! 4:11am :S

Roll-ups, yeah i've been recommended those.To be specific, is one complete roll up considered a rep? Or do I literally roll them up on either side for 15 minutes?If they are considered reps, how many reps should I do per set, how many sets should I do, and should I perform another forearm exercise or this adaquate?Thanks in advance!

reverse barbell curls, hammer curls , roll ups, forearm curls, reverse curls, just to name some