What are some exercises with freeweights I can do to add muscle to my lower arms? (forearms flexors, and around the wrist I guess... and no sexual references please 
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Forearm muscle
- Thread starter NickB
- Start date
besides the obvious.....wrist curls and wrist rolls there are other things that you can do. Here is my forearm workout that i posted in my journal:
triset (no rest inbetween exercises):
1) behind back wrist curls to failure (until you absolutly can not complete another rep)
2) hold 2 10lb plates between your fingers (pinch) for as long as you possibly can until they drop out of your hands........quite your bitching and watch your feet!!!!
3) go into the bathroom and wet a towel underneath the sink.....stand there and ring the towl out as fast as you can until it is completely dry.....once it is almost completely dry soak it again and keep on going until you can not squeeze any more water out.....twist it every possible way that you can as fast as you can.........no crying!!!!
rest and repeat as needed
triset (no rest inbetween exercises):
1) behind back wrist curls to failure (until you absolutly can not complete another rep)
2) hold 2 10lb plates between your fingers (pinch) for as long as you possibly can until they drop out of your hands........quite your bitching and watch your feet!!!!
3) go into the bathroom and wet a towel underneath the sink.....stand there and ring the towl out as fast as you can until it is completely dry.....once it is almost completely dry soak it again and keep on going until you can not squeeze any more water out.....twist it every possible way that you can as fast as you can.........no crying!!!!
rest and repeat as needed
I do regular old curls/extentions with the wrist, 3 sets each.
I have done plate grabs though, 2x10s, 25 pounders are near impossible for me to hold in pairs, those that can surely have no grip problems I'd say. I can do the 10s for over a minute, but haven't done it in awhile.
I have done plate grabs though, 2x10s, 25 pounders are near impossible for me to hold in pairs, those that can surely have no grip problems I'd say. I can do the 10s for over a minute, but haven't done it in awhile.
One of the exercises I do for my forearms is a barbell reverse grip using a preacher bench (works wonders).
If your into body building, I would highly recommend purchasing an excellent book that I live by. The book is called Keys to the Inner Universe by Bill Pearl. This book is awsome and lists almost every exercise that exists for every part of your body with illustrations for each.. This book is an Encycopedia on Weight Training. With this book, you will probably never need to ask how to do any exercise for any part of your body.
If your into body building, I would highly recommend purchasing an excellent book that I live by. The book is called Keys to the Inner Universe by Bill Pearl. This book is awsome and lists almost every exercise that exists for every part of your body with illustrations for each.. This book is an Encycopedia on Weight Training. With this book, you will probably never need to ask how to do any exercise for any part of your body.
I have to go with Randy from the previous post. I started doing reverse-curls with just the bar and now i am doing it with 15lbs. on each side, this happened in two weeks (3x15). I do mine on a preacher curl bench and bar, and hold hands just left and right of center of bar. Starting position is arms parallel to floor while ending position my hands are near my chin, arms perpendicular to floor. ALWAYS KEEP WRIST STRAIGHT!!! Great exercise for forearms!!!
Thanks for the information, ya'll.
I'll pick up that book tommorow.
I'll pick up that book tommorow.
Nick,
Believe me, you won't be disappointed. I can guarantee it.
Well don't hold me responsible for the cost of your book
, but I am sure you will be thrilled you got it.
Here is the ISBN # 0-679-73269-1
I just bought one for a friend recently from a local body building fitness store. If you call a few in your area that carry books they will be sure to be familiar with Bill Pearl. He is one of the all time great bodybuilders and is one of a kind.
My book is paperback and now has been through the ringer.
I know that the book does come in a hard back cover. If I was to buy another for myself it would be the hard back model.
Let me know what you think of it.
And believe me, I am not affiliated with the sales profits of this book in any way. Just trying to pass over to you a great book recommendation.
Believe me, you won't be disappointed. I can guarantee it.
Well don't hold me responsible for the cost of your book
, but I am sure you will be thrilled you got it.Here is the ISBN # 0-679-73269-1
I just bought one for a friend recently from a local body building fitness store. If you call a few in your area that carry books they will be sure to be familiar with Bill Pearl. He is one of the all time great bodybuilders and is one of a kind.
My book is paperback and now has been through the ringer.
I know that the book does come in a hard back cover. If I was to buy another for myself it would be the hard back model.
Let me know what you think of it.
And believe me, I am not affiliated with the sales profits of this book in any way
. Just trying to pass over to you a great book recommendation.
Bill Pearl's book
Nick,
Here is a link that will point you to his book. You can get it here, or like I said a local book store or body building store in your area.
Bill Pearl's Keys to the Inner Universe Book
Nick,
Here is a link that will point you to his book. You can get it here, or like I said a local book store or body building store in your area.
Bill Pearl's Keys to the Inner Universe Book
