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Forearm help needed

H

Hades10109

New Member
Aug 14, 2018
1
1
#1
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.
 
Mike_RN

Mike_RN

Senior Moderators
Staff Member
Aug 13, 2013
1,957
1,520
#2
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.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
11,522
3,321
#3
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
 
S

searay

VIP Member
Dec 20, 2017
173
95
#4
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.
 
A

Apple Jack

New Member
Sep 10, 2018
5
1
#5
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.
Do exercises for forearms and keep high-protein diet. Thanks to Admin, you now have a lot of useful exercises
 
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