Right need little help here i know Bicep and Tricep exercises but don't really know any Forearm ones could anyone give me few Forearm exercises thanks.
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Right need little help here i know Bicep and Tricep exercises but don't really know any Forearm ones could anyone give me few Forearm exercises thanks.
generally anything where you are flexing or extending your arms with your palm facing away from you.
try gripping the weights a little firmer as well, might make it harder but it just puts more focus onto the forearm.
Hold the ends of the dumbbell in each hand and (while sitting down) rest your arms on your thigh. With your hands hanging over the end of your leg raise and release the dumbbell with only your wrists.
I dont think my description is very clear so I will try find a picture....
Hang a weight from some rope attached to a piece of broom handle. Hold it like your waterskiing then wind and unwind the rope round the handle. :)
That's my best forearm exercise. Try 3 trips going up, and 3 trips going down. It can be pretty brutal.Quote:
Originally Posted by md
As for dumbells, you can do wrist curls palms up or palms down.
Toating those 45 lbs. plates to my chest makes my forearms sore.
the wrist rolling thing is good. we used to have a little machine for that in the gym.
reverse curls also work to some extent.
Try theis, rest your forearms on a bench palm facing up and off the bench. Take a dumbell in your palm and flex the wrist, roll it toward you. Then do it palm down. (I've trained neck the same way, lie on a bench face down neck & head free, lift the head. Turn each way on the bench and hit all for sides)
Another one for forearms and grip, You'll need a bench just below mid thigh level and an olympic bar put about 40k on it and just hold it for 60 seconds, don't rest it on your legs, that's cheating ;D do this twice, so 2 reps of 60 secs. If you find that easy add more weight.
Wanking.
Do 4 sets of 12 reps with each arm, don't forget to stop and rest between sessions so you can shorten your recovery time.
Once you get really fit, you can out those little weighted bracelet things on that joggers use and wank while you've got them on!
(I can't believe nobody 'came' ;) up with this obvious solution ???)
You did, wanker ;D
the total gym is outstanding for forearm exercises. As is pulling your goalie, tugging the boat, taming the shrew, choking the chicken, etc.
CC man you made me spit on my computer screen lolQuote:
Originally Posted by X
Simple curls have always worked for me. If you could curl 200 pounds (plucked that # out of thin air) do you think you'd have small forearms?
Wrist curls, reverse wrist curls and hammer curls.
Fuck..Someone got there first :-\Quote:
Originally Posted by X
Tbh i wouldnt recommend doing wrist curls unless you're not at all bothered with getting premature artheritis.
The wrist rolling thing is a brilliant exercise....also the comment r.e. gripping weights tighter, if you try that on any exercise you do you'll definately see the advantages, you'll also get better control over the bar when doing bench, ohp etc.
Also try wrapping a towel around the bar when and if you do chins so you're having to grip harder and wider.
Another one is farmers walk with dumbells or plate pinches (grip work really but will improve forearms)
Finally, try this one when you do barbell curls. Pick a lighter weight than usual, take a regular underhand grip on the bar, then curl all the way up. Do 8 reps doing half curls over the upper half of the 90 degrees rotation (start at the top of the curl with the bar near your chin, lower it down so your forearm and bicep are at 90 degrees to eachother, then curl up again) then do another 8 reps on the other half of the 180 degrees (from the bottom, up until bicep and forearm are at 90 degrees) if you can push out any more, do 8 full reps after that. Theres 1 set done.....feel the burn
Hope that helps, if you cant understand what im going on about with the last exercise let me know and ill try and explain it better.
Md,s one is a cracker, heres one but hard to explain very good for strong hands. put your arms in front of you shoulder height now bend the arms so they are above the head fingers pointing up keeping wrist in line with the knuckle now keeping fingers straight drop them so their 90 degrees with the knuckle. This is the good bit keeping the fingers straight start alternatly and qiuck dropping the fingers past 90 degrees with fingers still straight while turning the hand lslowly left and right Happy cramps.
I like it Scrap. The old climbing ones are the best. Here's another one. Arms out straight in front (or even better straight above your head). Rotate arms fully so the palms are facing away from one another. Flex wrists fully then slowly make a fist - really squeeze and hold for 6 secs. Repeat until it starts to tingle slightly. :)
Lovely, cc