Forearms and Wrists

big_fella_andy · 01-15-2007, 02:01 PM

right, ive been developing my arms, their quite toned, however...

my forearms are the problem, feel free to list excersizes for forearms.

http://tms.ecol.net/fitness/images/curl.gif thats the one which i do at the moment, along with http://tms.ecol.net/fitness/images/rotate.gif

which both seem to get the bottom part of my forearm, but ive been wanting to work the top half of my forearm too...

i think doing bicep curls with a overhand grip works pretty well.. could someone confirm this please?

also, what i want to build on aswel, are my wrists, my forearms are taking shape a little bit. but my wrists are still skinnyish.

ive baught a powerball, not sure if youve heard of them or not, but its like a gyroscope, which helps flexability and grip and strength in your wrists, but i dont see it as a workout, i just play with that when watching TV or something.

feel free to leave sugestions or comments on what you all find the best for forearms. thanks

Witchblade · 01-15-2007, 02:06 PM

There are no muscles in your wrists really. Forearms: grip work, static weights, hangs, (reverse) wrist curls, etc.

kcoleman · 01-15-2007, 02:26 PM

Set the pins to thigh level. Load up barbell with 400+ lbs. Hold on to said barbell with double overhand grip for as long as you can.

big_fella_andy · 01-15-2007, 02:27 PM

how do you mean exactly? i dont get you on this one.

John69 · 01-15-2007, 02:34 PM

get a wrsit roller, their alright.

**Gazhole** · 01-15-2007, 03:38 PM

Farmers Walks, Deadlifts with Double Overhand Grip, and high rep Chin Ups usually fry my forearms pretty well.

obz · 01-15-2007, 03:58 PM

Improv one of these guys, they kill my forearms...

AKIRA · 01-15-2007, 05:28 PM

Quote:

Originally Posted by obz

Improv one of these guys, they kill my forearms...

Yeah I used to use them, but all they did was burn. I know that sounds a bit contrary, but I dont remember them growing too much.

Wrist curls (both ways) did it pretty good. Reverse Curls were good too. My forearms responded tremendously.

Static Holds as kcoleman described doesnt get much clearer. Picture picking up a barbell loaded with weight to do deadlifts or barbell rows with, but just hold the bar for as long as you can. Drop it, wait 30 sec, then go again.

John69 · 01-15-2007, 05:34 PM

you could also do standine wrist curls behind the back. the wrist roller always made me ge a great pump in forearms and veins popping out

.

assassin · 01-15-2007, 06:06 PM

pull ups and deadlifts and shrugs without straps will work fine ,, but if you want isolation then wrist curls will be more than enough.

juggernaut · 01-15-2007, 07:02 PM

behind the back wrist curls are great for this. You can put a lot of weight and really feel it. This is for the the lower part of the forearm; hammer curls work well for the upper.

Squaggleboggin · 01-15-2007, 08:48 PM

Quote:

Originally Posted by Witchblade

There are no muscles in your wrists really. Forearms: grip work, static weights, hangs, (reverse) wrist curls, etc.

I'm no expert in anatomy (and I'm too lazy to look it up), but have you ever tried unilateral benching with a barbell or Turkish get ups? Both require a lot of stabilization of the hand and wrist, which makes me quite sure there are at least some muscles in the wrist. If I'm wrong, see first part of post, heh.

Spud · 01-15-2007, 09:50 PM

Quote:

Originally Posted by Squaggleboggin

I'm no expert in anatomy (and I'm too lazy to look it up), but have you ever tried unilateral benching with a barbell or Turkish get ups? Both require a lot of stabilization of the hand and wrist, which makes me quite sure there are at least some muscles in the wrist. If I'm wrong, see first part of post, heh.

I don't think there are. The muscles that control and stablise the wrist are in the forearm. Just like how the muscles that control the fingers are in the forearm too.

dontsurfonmytur · 01-16-2007, 01:14 AM

Quote:

Originally Posted by AKIRA

Yeah I used to use them, but all they did was burn. I know that sounds a bit contrary, but I dont remember them growing too much.

Wrist curls (both ways) did it pretty good. Reverse Curls were good too. My forearms responded tremendously.

Static Holds as kcoleman described doesnt get much clearer. Picture picking up a barbell loaded with weight to do deadlifts or barbell rows with, but just hold the bar for as long as you can. Drop it, wait 30 sec, then go again.

hey the wrist roller things didnt do anything for ur forearms??i thought they killed the shit out of mine. I guess i'll stick in wristcurls on the days i dont do jiu jitsu.

**CowPimp** · 01-16-2007, 10:28 AM

Quote:

Originally Posted by Gazhole

Farmers Walks, Deadlifts with Double Overhand Grip, and high rep Chin Ups usually fry my forearms pretty well.

I like all of those. Gorilla hangs and towel chinups are good too. Hand curls aren't bad either.

AKIRA · 01-16-2007, 12:35 PM

Quote:

Originally Posted by CowPimp

I like all of those. Gorilla hangs and towel chinups are good too. Hand curls aren't bad either.

Do you do gorilla hangs with 1 arm or two?

John69 · 01-16-2007, 12:36 PM

Quote:

Originally Posted by AKIRA

Do you do gorilla hangs with 1 arm or two?

two.

01-15-2007, 02:01 PM	#1
big_fella_andy Registered User Join Date: Dec 2006 Posts: 25	Forearms and Wrists right, ive been developing my arms, their quite toned, however... my forearms are the problem, feel free to list excersizes for forearms. http://tms.ecol.net/fitness/images/curl.gif thats the one which i do at the moment, along with http://tms.ecol.net/fitness/images/rotate.gif which both seem to get the bottom part of my forearm, but ive been wanting to work the top half of my forearm too... i think doing bicep curls with a overhand grip works pretty well.. could someone confirm this please? also, what i want to build on aswel, are my wrists, my forearms are taking shape a little bit. but my wrists are still skinnyish. ive baught a powerball, not sure if youve heard of them or not, but its like a gyroscope, which helps flexability and grip and strength in your wrists, but i dont see it as a workout, i just play with that when watching TV or something. feel free to leave sugestions or comments on what you all find the best for forearms. thanks

01-15-2007, 02:06 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,443 Photos: 2	There are no muscles in your wrists really. Forearms: grip work, static weights, hangs, (reverse) wrist curls, etc.
	My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

01-15-2007, 02:34 PM	#5
John69 Member Join Date: Jan 2007 Posts: 143	get a wrsit roller, their alright.
John69 Member Join Date: Jan 2007 Posts: 143

01-15-2007, 03:38 PM	#6
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 6,535 Photos: 18	Farmers Walks, Deadlifts with Double Overhand Grip, and high rep Chin Ups usually fry my forearms pretty well.
	http://sdatrainingprograms.blogspot.com - Updated 02/12/08 "Do i not like that? No, i do not not like that, i LIKE that!"

01-15-2007, 03:58 PM	#7
obz Evil Join Date: Oct 2006 Location: Toronto, Ontario. Posts: 130	Improv one of these guys, they kill my forearms...
	On a long enough timeline, the survival rate for everyone drops to zero.

01-15-2007, 02:26 PM	#3
kcoleman Registered User Join Date: Feb 2006 Location: . Posts: 533	Set the pins to thigh level. Load up barbell with 400+ lbs. Hold on to said barbell with double overhand grip for as long as you can.

01-15-2007, 02:27 PM	#4
big_fella_andy Registered User Join Date: Dec 2006 Posts: 25	how do you mean exactly? i dont get you on this one.

01-15-2007, 05:34 PM	#9
John69 Member Join Date: Jan 2007 Posts: 143	you could also do standine wrist curls behind the back. the wrist roller always made me ge a great pump in forearms and veins popping out .
John69 Member Join Date: Jan 2007 Posts: 143

01-15-2007, 06:06 PM	#10
assassin Registered User Join Date: Apr 2006 Location: egypt/cairo Posts: 2,150	pull ups and deadlifts and shrugs without straps will work fine ,, but if you want isolation then wrist curls will be more than enough.

01-15-2007, 07:02 PM	#11
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,148 Photos: 2	behind the back wrist curls are great for this. You can put a lot of weight and really feel it. This is for the the lower part of the forearm; hammer curls work well for the upper.
	Eat well, train daily, die anyway.

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