Forearm exercises

[Pootle]

Does anybody know any effective exercises to build up the muscles in the forearms? I don't go to a gym so don't have access to any specialised equipment but do use free weights at home.

Thank you in advance

[MORELLO]

If it's just your forearms your trying to build up, you'll  need to excercise your wrists/fingers/hands etc. You could use a simple pair of spring loaded grips to work the muscles. Though why just the forearms - you trying to look like popeye?

[Pootle]

Whilst I certainly regard Popeye as something of an ispirational icon, he is not the reason on this occasion. I do karate and many of the blocks use the forearms hence they tend to get a battering.

[Clanad]

The forearm curl is easy to learn and very effective.  With a barbell loaded with 10 pounds of weights (making a total of about 15 pounds with the barbell's weight), sit in a chair and rest your forearms, hands palms up, with your wrists positioned on your knees.  Holding the barbell, curl the weights upward.  Be sure not lift your forearms off your legs though.  You may have to begin with less weight.  Do 3 reps for 3 sets to begin then increase weights and reps to maximum of 10. Then simply turn your arms over, now with palms down and repeat.  You won't be able to lift the weights as high in this position, but the top forearm muscles are well worked... Enjoy!

[Impret-Sir]

Clanads suggestion is a good one, for a simple alternative that you can do anywhere, on the train or waiting for a bus etc, just get a tennis ball, and squeeze it repeatedly, in either hand of course, untill it hurts too much to carry on!

[Pootle]

Thanks for all your answers, I'll give them a try!

[PunkDaddy]

Also you can carry awkward shaped heavy objects backwards and forwards, like a paving slab gripped with the fingers in each hand, walk up and down your garden with them (watch your feet when your grip fails) A paving slab is just an example, obviously work your weights up to that point.

[Philtaz]

As you have free weights, the following may be useful.  Get a strong length of cord and tie it to a free weight.  Make it's length just shorter than your shoulder height.  Attach the other end to middle of a sawn broom handle, about a foot long.  Keeping your back straight, hold it at arms length with both hands.  With the weight just above the floor, wind the cord around the handle until the weight reaches the top, then back down again. 

Do 3 sets of 8-10 reps for a week or so and see how you get on.