How to get them Popeye Forearms?
I believe that there are certain body parts that are quite important to train but get often overlooked.
Forearms are definitely one of them – rarely do you hear anyone having a specific routine to grow some beasty grippers. Obviously, training forearms has ample benefits. All your pulling lifts will improve as you can handle the weights better, and apparently, forearms are also one of the body parts that are most attractive on men.
So there is really no excuse.
Now, the issue is that I do not really know how to best go about this.
I use these Captains of Crush and can definitely recommend them in terms of improving grip strength since I started using them. However, I feel like I am not going about my training in the most efficient way (just kind of use them whenever I see them lying around)
So my question to everyone:
How do you train your forearms and do you know any other ways to improve both strength and size?
Best Wishes
Revolute 
Any strength building pulling exercises and/or exercises that involve grip strength seem to build the forearms nicely. Exercises like pull-up’s, farmer’s walks, barbell or dumbells curls, etc.
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Cheers for the quick tip!!
You are definately rights about the heavy pulling exercises. I think Farmers Walks make sense to target the forearms specifically. Also, doing hanging leg raises, rather than other ab exercises makes sense as well.
I would just be curious how to workout the forarms specifically – you know when you single them out. Also, what rep-range, number of sets and weekly vokume do you reckon makes sense?
Thanks mate!
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No prob! These probably wouldn’t directly target the forearms like say reverse curls or a few other exercises, but they’ll definitely be engaged, and I like these exercises becuase they’re really functional, and also work other areas as a bonus.
I’ve seen the behind the back wrist curls being mentioned as a more focused forearm exercise (but also can cause wrist strain,) then also the exercise where you have a plate attached to a string and you turn it with arms outstretched, until the weight comes all the way up, then reverse, and repeat.
As for reps, and sets, I’d say just like any other strength building exercise; 2-5 sets (working up from 2,) and then for reps probably higher reps with lighter weight for forearms (maybe pick a weight that starts to feel the forearm burn at 12-20 reps).
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