forearms

[RobertEAustin]

anyone have exercises that work for forearms? i'm nat.

workout partner seems to get pretty good residual results on his forearms from our normal routine which doesn't include any forearm specific exercises. i don't. looking for something to get a little more size on top.

[Face]

Try this link and go to the "popeye forearms" part

http://www.abcbodybuilding.com/exercise1.htm

[meat12]

Try hanging your wrist backwards alittle when doing reverse curls, hold it for a few seconds in the upward motion. That's all I really do for Forearms and that seems to work ok

[Primal Instinct]

You can do seated reverse curls (or use a preacher curl bench for support) with a moderately heavy weight to work your extensors and standing, behind-the-back wrist curls using a weight that you could only do maybe 15 reps with on a curl bar (easier on the wrists than a straight bar) had worked really well for me. 2 sets of each is all that it takes me. Make sure that you flex them hard at the point of contraction! Slow and steady too, so that you can get that mind-muscle connection. If you do them right, you will manually have to straighten your fingers out by leaning against your hands, lol. You will definitely gain size and get that rock hard definition in your forearms after just a few workouts. Good luck.

Warning: do this excercise last in your workout because your arms will be absolutely useless for anything else for a little while.

[RobertEAustin]

awesome. thanks for all the advice.

[Stonecold54]

I just bought one of these. I will let you know how it works.

http://www.karatedepot.com/tr-ex-05.html

[Primal Instinct]

Nice. You never know when an eagle gets loose :p

When I was in training, we would fill a 5 gallon bucket with large pebbles and you would have to alternately stab your hands in to get to the bottom where you grab a handfull of pebbles and bring them back out. After say, 2 weeks of that, we would use smaller pebbles, doing the same thing. Eventually,you get to the level of fine grained sand. That is a pretty decent accomplishment- to get to the bottom of a 5 gallon pail packed full of fine grained sand! Anyway, your hands get more resilient and your grip strength improves tremendously. Try it out sometime

[bonebreaker]

Take 45lb plates and grasp the edges in each hand and walk around until you can't hold them any longer. Work your way up to bigger plates. You must use plates so you have to grip them with your fingers---dumbells won't do it. trust me, your forearms will really burn. Plus, you build up a tremendous grip. Do two sets 5 days a week for a month and you'll be surprised at the gains. BB

[meat12]

Originally posted by stonecold54
I just bought one of these. I will let you know how it works.

http://www.karatedepot.com/tr-ex-05.html

How's it workin so far sc?

... for 10 bucks I'm thinkin about gettin one

[Stonecold54]

Originally posted by meat12
How's it workin so far sc?

... for 10 bucks I'm thinkin about gettin one

well I am not looking for size but increased gripping ability and overall strength of the area for my martial arts training (as well as my bodybuilding). but so far so good. I like the tension and the shape of it. I am sure it will give me many good days of workouts.

[meat12]

Originally posted by stonecold54
well I am not looking for size but increased gripping ability and overall strength of the area for my martial arts training (as well as my bodybuilding). but so far so good. I like the tension and the shape of it. I am sure it will give me many good days of workouts.

got it in mail today...have to try it out when I get home. I let ya know what I think of it later..10 bucks mine as well of ordered it..looks cool

[Stonecold54]

Yeah I like mine a lot. I can notice in the difference in my finger strength. LOL

[meat12]

used it last night hurts the thumb alittle so wrapped so tape around it...seems like it will work alright