Exercises to bulk up my forearms?

[Anonymous]

I'm a competitive swimmer, so I have a rather wide frame starting with my shoulders. My upper arm is quite muscular from all the resistance training, but my forearms are really skinny for some reason. I'm guessing it's genetics, but does anyone know of some strength training exercises that focus on the forearms?

Thanks!

[AllDay]

Take a bar bell (add weight if you need to) and roll it in your palm, do about 10-15 rotations.

First roll it clockwise then counterclockwise.

This feels amazing. It feels like your forearm muscle Is going to rip out of your arm.

I heard it's easier if you roll it behind your back but I like doing it in front of me

[Gregs]

forearms are pretty hard to make bigger. Get a PVC pipe tubing, cut one about shoulder width and drill a hole in the middle, then run through a rope and tie a knot so it stays on the pipe, at the other end tie up a weight. Hold you the pipe in front of you and start rolling the weight up then control roll back down

[alsalman007]

I used bull worker and pull up and dumbells to get this

[Voltaire]

If you're a swimmer, I'm assuming you do shrugs? Get in the same position as you would for shrugs, but curl the bar with your wrists. That builds forearms.

[swimmerchik]

I swim competitively too and have the same problem