Forearm help needed

Discussion in 'Training' started by Hades10109, Aug 14, 2018.

  1. Hades10109

    Hades10109 New Member

    Aug 14, 2018
    Hello, when I was younger I was very malnourished, my parents never made me eat anything healthy and my arms were always delayed in growth. It would take a year for them to catch back up to my height, but when I reached adult size they never developed completely, my forearms are about 3-4 inches too short and very skinny. Is there any kind of diets or exercises that help put weight and build muscles on your forearms? I am very self conscious about it. Any help would be greatly appreciated.
    Sul2001 likes this.
  2. Mike_RN

    Mike_RN Senior Moderators Staff Member

    Aug 13, 2013
    Unlikely that diet would help any site specific growth but grip work and hammer/neutral grip pulling movements can help. Palms down curls, plate pinches and sandbag curls would be a good start.
  3. Lizard King

    Lizard King Administrator Staff Member

    Sep 9, 2010
    Heavy weight, heavy grip work, below are some good forearm work for baseball, helps with bat grip and bat speed, may be a good start for you.

    Farmer's Walk
    Use proper form: a solid grip with fingers securely fastened around weights, core tight and shoulder blades pulled down and back.

    • Start with heavy dumbbells
    • Hold dumbbell in each hand
    • Keep arms straight next to sides
    • Walk in straight line and maintain good posture
    • Keep core muscles tight
    Sets/Duration: 4x30 seconds

    Wrist Extension

    • Sit on bench with elbows resting over inner thigh and palm facing down
    • Holding light dumbbell, extend wrist up
    • Return to neutral position; repeat
    Sets/Reps: 4x15

    Wrist Flexion

    • Sit on bench with elbows resting over inner thigh and palms facing down
    • Holding light dumbbell, flex wrist up and down
    • Return to neutral position; repeat
    Sets/Reps: 4x15

    Hammer Curls
    Pronating your arms engages the forearms to help the biceps work through the movement.

    • Hold dumbbells at sides with palms facing in and thumbs up
    • Flexing the elbow, curl dumbbells to shoulders, keeping palms facing in and thumbs up through whole motion
    • With control, lower dumbbells back to side of the body
    Sets/Reps: 4x12

    Bicep Curl/Eccentric Pronated Curls

    • Perform Bicep Curl with palms facing out
    • At top of movement, pronate forearms so palms face away from body
    • Slowly lower dumbbells back to start position
    Sets/Reps: 4x12

    Rice Dig
    If your coach has a bucket of dry rice in the dugout, you can do this classic baseball forearm exercise during practice.

    • Sit on chair and place hand in bucket filled with rice
    • Dig through rice using forearms, wrists and fingers
    Sets/Duration: 4x60 seconds
    ITAWOLF likes this.
  4. searay

    searay VIP Member

    Dec 20, 2017
    how old are you? if your joints are still growing you may get results from gh. don't know the extent of your health ins. but if you do have a primary care dr., he could refer you to a specialist.
  5. Apple Jack

    Apple Jack New Member

    Sep 10, 2018
    Do exercises for forearms and keep high-protein diet. Thanks to Admin, you now have a lot of useful exercises

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