I have skinny forearms so need some exercises to make them GROW. Help?

Get a hold of a thick bar (2") and do all pulling and curling work with it. If your gym falls short, try these:

http://www.fatgripz.com/?gclid=CPOSi_TvgaoCFYrb4AodMza50Q

Also, do reverse curl work first for biceps..

Don't waste your time with wrist curls and the stick and rope..

Hi Matt

There are excellent training strategies you can use to increase your forearm size but like calves, forearms are mostly genetically-determined. So some guys can get away with doing no specific forearm work and will have large, muscular forearms and some guys can do very well-devised forearm training and only gain a very small amount of muscle.

Forearms are slightly better than calves when it comes to being able to build muscle beyond what Mother Nature gave you, but you have to work them often and consistently to get good results.

Hey Matthew Reed,

I'm not a fan of wrist curls. However, things I firmly believe in are:

1. Weighted pull-ups, this is the only "forearm" exercise i perform, i believe hanging off a pull up bar with weight, which for me is around 20-40kg depending on whether im dieting or not develops my forearms a treat and I've never had to touch wrist curls.
2. Farmers walks, this i believe would be a great addition to a forearm workout or end of a normal workout. To perform this walk with or hold heavy dumbells for around 30-60 seconds, now tell me those forearms don't grow.

I don't think i have genetically gifted forearms at all, however when i started weightlifting i was weighing 9 and half stone, I am now 14 stone 3lbs, with forearms spanning 14 inches. If i can do it mate, you can. Just find out what works for you, try these techniques that dan has put up in the video as well as the ones i've discussed and let us know of your progress mate.