Forearm workout?
 

Does anyone know how to make forearms and wrists bigger? My biceps are getting bigger but I'm not making any gains on my forearm and wrist. Thanks.

get a heavy one pound grip ball and squeeze away...

get some lighter free weights... 10-15lbs to start with and put your elbows on your knees and with palms up curl the weights up with just your wrist... then turn your hand so its palm down and do the same thing except working the top of the arm....

masterbate... but make sure you switch hit so the arms dont get uneven... :P

Reverse barbell curl is a good forearm exercise, not so much wrists.

Set yourself up like you were about to do regular bicep curls with a barbell, but use an overhand grasp instead of an underhand grasp, so that your palms are facing _away_ from your body at the top of the movement. Kind of hard to explain. Grasp the bar at about shoulder width. Start at about half the weight you would use for bicep curls.

do what the others said for forearms. your actual wrists won't really be able to gain in size. for the most part, once you get about 2/3 of the way down the forearm going from the elbow to the wrist, after that point it's mainly tendon and not muscle.

oh, you might not want to do the ball grip thing. might be a good stress/tension reliever, but it really won't do a whole lot for strength/size gain, IMO.

put a one pound to five pound weight on a 2 foot long rope. tie the other end of the rope through a hole in a foot and a half long stick (like a broom stick). hold the stick away from your body with both arms straight. slowly rotate the stick and the weight will rise. then slowly lower the weight; don't allow it to just spin down. when you can do 2 sets of 20 increase the weight.

people hate doing this cause it will kill your arms, and it takes time to do it right, but you will develop your forearms.

also, genetics helps. not everyone has huge forearms. some guys have them and never lift weights.

or you can do what steve garvey did. (old LA dodger with huge forearms) shorten a weightlifting barbell to about 3 feet and swing it like a baseball bat into a 60 pound punching bag.

good luck.

The best method that I use to get big and really cut forearms are:

Reverse Barbell Curls - Basically a barbell curl for your biceps, but you hold it palms down and curl up. Start with light weight.

Wrist Curls - Rest your arms on your legs or on your bench and wrist curl a barbell.

Reverse Wrist Curls - Same thing with a palms down grip. Very short range of motion.

The stick-rope-weight method worked wonders for me, but it will make your forearms useless for about 2 hours.

really great exercise for wrists... take a dumbell and only put weight on one end of it... hold onto the opposite end (where you'd normally put weights on it). Hold the dumbell out in front of you like you're holding a knife. Start making slow figure eights with the weight, only moving your wrist, and not moving your forearm (forearm will rotate a bit though). Make sure to do both directions.

Also, try grabbing a couple of really heavy dumbbells and just stand there, arms at your side. Watch the clock so you go exactly one minute. This makes for a good forearm killer after the aforementioned exercises.

If you can do this easily, you're using too light weights. If you can't make the full minute at all, the weights are too heavy.

That's an interesting idea. Can you elaborate a little?

Where is the hole in the stick? Is it at the end of the stick, or in the middle?

And how do you rotate? Do you rotate with one hand, or both hands. And do you rotate like a windmill (vertically), or a lawnmower blade (horizontally)?

And this might be asking too much, but if you can either find or draw pictures, that would be very helpful.

good suggestion dtheriault...i've tried that before and it does really burn ur forearms

These are all great; I'll just put one more on the pile because I'm bored:

Hammer curls. It's the same as a dumbbell curl, only you keep your wrists rotated so that , as you lift the dumbbell, its shaft is perpendicular to the floor . Like this:

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Whereas a regular dumbbell curl works mainly your bicep and somewhat your forearms, a hammer curl works more your forearms and somewhat your bicep.

the whole for the string goes in the middle of the bar.

you move the weight up just like you were reving a motorcycle, but really slowly. as one hand revs the "handle" the other hand is rotating forward to get in position for a rev.

i'll try to find a website with a picture.

also the dumbell with weight on one end and doing figure eights is a great exercise. i've done it with a thin 25lb. old school bench bar. it burns.

I highly recommend the above. It is widely used by us hockey players to improve wrist strength vital to shooting.

It's easy to do too, just keep it beside the tv and do it while sitting on the couch.

Thanks for the description. I was still a little confused, but I was actually talking about this with a friend of mine. He was able to describe it visually for me, so now I understand. :D

I was a little afraid about splinters so i just used a pvc pipe and drilled a hole into that. I just started tonight, and was barely able to keep my arms straight out. My forearms feel nice and stiff though.

Has anyone tried those Dynaflex gyro-power-balls? I went to a sporting goods store and they were sold out. Are they really worth $20?

The rope trick is great. I've been using it since I first began lifting. It sure help with wrist and elbow tendon problems.