forearms(spelling ok?)

[thor1n]

Hey guys,

I've noticed some growth in my bi's/tri's... but my forearms, particularly my wrists, aren't getting much growth. Is there any exercises that really isolates them?

Also, is it possible to "grow" muscle around wrists? I mean, I know it's a bone.. but I've seen some guys with "muscular" looking wrists and shit...

Thanks for the input.

[meat12]

you can do forearm curls and reverse wrist curls if you need help there

[double0si]

there are tons of things you can do to train your forearms...

check out Ironmind.com

and http://www.gripboard.com/


Look into wrist rollers, lever lifts, grippers, pinching, etc...

[sithlord]

worry about muscle bellies, not joint size if you have small joints develop the muscle ,it will look bigger

[thor1n]

thanks for the helpful information fellas, but you still haven't answered my question about wrists being able to get bigger... are there muscles around them that can expand or is it just small tendons?

[double0si]

there are very little muscles around the wrist.

http://orgs.jmu.edu/strength/KIN_425...es_forearm.htm

[Chris]

The wrists don't ususally get very huge considering the muscles are so small and I believe inside the bones. What is the problem. By wrists are you talking about the part of the arm closet to the hand? If that part of the arm looks muscular it must be their vascularity, there is really not hardcore muscle around there.

Chris

[babylon]

out of the whole body u check out peoples wrists , cool bro

[meat12]

dont get too hung up on forearms and wrists, curl enough weight and you'll see a diiference

[thor1n]

thanks for the remark babylon. Maybe I focus on that because I think its a weakness for me and I look to see if other guys have wrists my size that are my body build. I guess it was easier to ridicule than ask though.

Thanks for the helpful replies guys, you answered my Q :D

i'll try it today!

[tony big balls]

Do Farmers walk withe as heavy dumbells as you can hold.

[BSULFTR]

What are these farmer walks?

[double0si]

farmer walks are done holding heavy weight in each hand and walking over a set distance. you will usually see these done during World's Strongest Man compitions or similar strength contests.

you can do them with heavey dumbells, just take them out for a stroll ;)

[BSULFTR]

Oh, I do mine stationary, just plate holds

[hlcn8]

another fun one is plate pinches, take two 45 lb. plates, put them together so the smooth sides are facing outwards, and pinch it w/ your thumb on one side/plate, and your other four fingers on the other. pick it up and hold it as long as you can. you may have to build up to the 45 lb. plates though. i agree that most of what you see on other people's wrists is probably vascularity, but all forearm muscles are of a different variety than say your quads or pecs, in that they grow best when a higher number of reps are applied to them. focus on the pump and engorgement with blood, and growth will naturally be stimulated.