multi-jointed lifts are the best for an all-around strength program.

if you do have an "arm" day - i'd do hammer curls to work the biceps and the forearms, reverse curls to isolate the wrist area, and lying triceps extensions to work the triceps and the upper forearms.

grab a hand towel and fold it 4x. with one hand, hold the towel with and overhand grip, and an underhand grip with another. twist. switch grips after a while. you'll feel it.

 

this is one of the best and easiet ways......rest your elbow on something and drape over it...this will isolate them....I used to do these all the time when i trained and I have a very small frame

 

Good exercise.
Dont be afraid to use a sh1tload of weight on this one. You forearms are same muscle fiber as calves and need to be really pushed to get anywhere. I've seen guys use 2plates per side on an Olympic bar.

IMO genetics is the only way for monster calves & forearms.
Or implants

 

^^^ agreed.

Calves and forearms are those muscles that you either have it or don't...I got calves but no forearms plus my necks to thin .

 

Sorry, but that is pretty ordinary advice mate.

If someone asked you what the best way to build their triceps up you wouldn't tell them to do flat bench would you? As other's have said, compound exercises will build a range of muscles but pull ups focus on your lats and elbow flexors with a side order of grip strength not the other way around. You're going to fatigue your other muscles first which is fine if you're working them, but if you're trying to isolate forearms to build them and catch them up with the rest of your body then listen to the other posts.

I usually just grab a bar sit on the edge of a bench with my feet on the ground and support my forearms on my legs then do "mini" curls first with palms facing up then facing down or vice versa.

I also do a set of reverse barbell curls which works the tops of your forearms well.

 

Two things I hate working on, forearms and calves!

 

I laugh when I am at the gym and see that my calves are bigger than most guys there... Why do guys hate to work out legs? I love a guy who has nice thighs and calves. I also enjoy guys faces when I can do more weight on the calves machine than they can.


Oh well I guess it's also all those years of Soccer (Football for you none Americans).

 

farmer walks. walk around with heavy dumbells.

 

as stated above....pullups will do wonders for your whole body.....palms out, hands just wider than your shoulders.....do them very slow and DO NOT swing your body at all....if all you can do is 1, then do 10 sets of 1.....i used to do 4 sets of 10-15 3x per week before certain workouts...it's amazing how they feel if you (and i know this sounds corny) do them slow and actually visualize the way your muscles are moving and pay attention to which ones are being worked.

 

Ha ha. Me exactly.......I go to the gym and see these huge guys struggling with the calf machines and I put the pin on the heaviest weight and move it no problem and I am only 5'6" 160. They look at me like I am some sort of freak.

I got beefy calves, so does my sister and my bro. My luck that if you are going to be born with some special trait I get calves. I could have made much more money if I was given Brad Pitt looks. Calves help with DDR though......

I have a pencil neck and a giant head, and forearms like a little girl. I have to buy small watches or it looks like I am wearing a TV set. If you took a big headed space alien, and photoshopped Popeye's forearms down wear the calves should be, that me.

That does not mean you can't make your forearms strong though. I was helping a guy carry drywall into his house and I can grab a 12ft sheet overhand on top, lift and carry, and this guy who is twice my size can't lift it. He does not work out that much though.