building up forearms?

[Jimbob666]

What are some good exercises to build up my forearms? I have freakishly skinny forearms/wrists (girlfriends' watches slide off), and none of the machines I use during my upper body workouts do anything for them.

[SiNai]

My forearms suck as well- probably the weakest part of my body. In high school most of the lifting I did didn't involve heavy dumbells, which seem to help them over the long term- you might want to get off the machines?

Also, this site has tons of info on everything, and these workouts are some great ideas, I've included some in my workout already (kudos to who posted this):
http://www.bodybuilding.com/ , then go to exercises, then workouts, then just look under the tons of "Hardcore Training Programs"

Also- there was a thread not too long ago with some good info but I can't find it/it's gone.. Oh well. Hope I've helped.

[Jimbob666]

Thanks for the info.

[kurty[B]]

Jimbob, one day while doing a forearm workout at the gym another member came and suggested another workout for increasing forearm size. Basically grab 5 lb weights (2.5 lb to start out with), and hold them, and twirl your wrists around. Go one direction, then another and change it up. Just do any movement with your wrists you can without injuring yourself. When you first start don't go for too long, I did this too long, and I couldn't even write for the next three days.

It took about two months before I started noticing gains in my forearm size, but I'd been doing other forearm workouts for months before that and only noticed I could lift more, didn't notice the size of my forearms increasing.

[Manwich]

Some gyms have a stick tied to a weight with a rope (I guess you can fashion your own) and just rotate the stick with both your hands.

I don't think I am describing it fully correct.

[Iliftrocks]

Manwich has just described a wrist roller, which is about the best forearm developer I've ever used. I made one myself to use at home. You don't have to use a lot of weight to feel the burn either... Roll em up, roll em down then roll em up, etc. good stuff

[hy_]

yeh i cut myself a hockey stick, made a hole and put the rope in the middle with a 2.5lb weight on the bottom, good stuff.

[HunterDevourer]

I'll grab a few exercises from this Bruce Lee's exercises book I picked up...

1) Previously mentioned - wrist roller
2) Fingertip pushups: kind of self explanatory, but just replicate normal pushup procedure but use fingertips rather than palms. Probably more to help strengthen fingers though.
3) Reverse Curl: 'strengthens extensor muscles on the backs of the forearms. Grasping a barbell with an overhand grip, stand erect so that the barbell is resting in front of the thighs at arm's length. Keeping the upper arms motionless, bend the elbows and raise the barbell until the forearms are horizontal to the floor. Pause for 2 seconds and then continue the movement until the bar touches the chest. Pause for 2 seconds and then continue the movement until the bar touches the chest. Lower the barbell at the sam speed as during the upward movement, observing the pause when the forearms are horizontal to the floor. Inhale as the weight is raised, exhale as it is lowered.
4) Barbell Wrist Curl: You have to be seated for this (and the next) exercise. Hold a barbell and with your forearms resting on your thighs, palms facing up, lower and raise the barbell with wrist strength alone.
5) Reverse wrist curl: Basically the same as above, but with the palms facing downwards.
6) Isometric squeeze: Simple, just get something to grab (spring loaded grippers or even tennis ball) and squeeze it. Try to sustain the squeeze for 10-15 seconds.

There are a few rules pointed out as well.
Do a complete extension and contraction. Do all exercises at a reasonable speed to keep the muscles warm. Don't cheat on any of the exercises. Don't allow the weight to roll down the fingers-keep fingers closed and maintain a good grip on the bar at all times.

There are a few other exercises in the book, but think it's enough typing from me. It is quite a useful book in that it has a lot of exercises described by category, and also gives suggestions for how to go about the exercises depending on objectives (power, muscularity, size). It also has exercises routines and workouts, as well as diet tips and so forth. Quite a useful buy if you're into the workouts. Title is 'The Art of Expressing The Human Body' from the Bruce Lee library - volume 4. By John Little. Tuttle publishings. http://www.amazon.com/exec/obidos/AS...647277-1471848

Good luck mate.

[silent_jay]

thye wrist roller is the greatest ever for forearms. if anyone plays hockey and wants to improve thier shot its the one they will grow, i've beeen doing it since i was a kid.