Forearm help needed

[Hades10109]

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]

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]

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

 

[searay]

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.

 

[Apple Jack]

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