Fore arm/top of arm hints?

[j.solyon]

just looking for hints or tips for working fore arm and tops, i want to put some more size and definition but am un sure as to how

[bigtavi8]

For forearms i rarely do direct work for them anymore but when i do i do: 4 sets of barbell wrist curls on preacher bench.15 reps, full stretch and very little rest between sets(15-30s). 4 sets of behind the back barbell wrist curls with heavy weight at 12-15 reps, and then one arm dumbell reverse wrist curls where you hang wrist off a flat bench and with hands pronated (palms down) curl wrist upwards and hold at the top of contraction. 3 sets each arm for 15 reps. For forearms i use lighter weight but really work on squeezing and getting a good pump in the muscle. hope this makes sense. If your doing a lot of heavy back, arms, chest workouts u might be doing enough to build your forearms.

[j.solyon]

awsome thanks alot

[JonnyO]

Hammer curls and reverse bar curls. They build the brach but I find helps my forearms as well.

I used to do wrist curls but never really saw anything from doing them.

Another good tip is to grip the bar as hard as your can, this helps over all arm development. Its tough to do.

[cprom185]

Me personally I found not using straps or gloves or chalk helps my fore arm strength and size.

[cog]

Learn to walk on your hands.Turn screws by hand into a 2x4.