forearm workouts?

[Johnny Toetags]

what's the best thing to get your forearms toned up? Bicep and general arms I have no problem with, I have some definition and barely work them out in truth, but my forearms could use some work. I mainly run, climb stairs and do sit-ups in my routine - honestly that's all I have the time for.

So, any advice from you training machines?

[Alfuh]

forearms eh?

Aside from the obvious forearm flexion and extension with low weights you can do ..

Towel hangs / Chin ups: Hang a towel over a chin up bar and pull yourself up and hang, when you build up some strength try doing chin ups like this. It will workout your grip and forearms big time.

Reverse Bicep Curls: This is a big one. If you workout with weights at all and include direct arm work do these. You just do a bicep curl but hold the bar with your palms facing down.

Heavy Deadlifts: When you are pulling hundreds and hundreds of pounds up off the ground you better believe your forearms and grip are going to be worked hard.

Grip Balls/Closers: You seem to have lots of "down time" at work ;) get a stress ball or a gripper and use that while you sit around and think of your next course of action.

hmmm ...

Jerk off: For me its more of a front shoulder raise, but for most its a good forearm workout. Remember to switch arms from time to time!

[Fighting_Irish1]

forearms eh?

Aside from the obvious forearm flexion and extension with low weights you can do ..

Towel hangs / Chin ups: Hang a towel over a chin up bar and pull yourself up and hang, when you build up some strength try doing chin ups like this. It will workout your grip and forearms big time.

Reverse Bicep Curls: This is a big one. If you workout with weights at all and include direct arm work do these. You just do a bicep curl but hold the bar with your palms facing down.

Heavy Deadlifts: When you are pulling hundreds and hundreds of pounds up off the ground you better believe your forearms and grip are going to be worked hard.

Grip Balls/Closers: You seem to have lots of "down time" at work ;) get a stress ball or a gripper and use that while you sit around and think of your next course of action.

hmmm ...

Jerk off: For me its more of a front shoulder raise, but for most its a good forearm workout. Remember to switch arms from time to time!

Thats it pretty much covered I'd especially recomend the latter

[uberfighter]

i feel motivated.


fwap fwap fwap

[kcb]

Usually if you can pull heavy weight, you have at least a decent grip (which may relate to forearm size, I'm not sure). When you lift, stay away from using gloves. If your hands hurts, try to use baby powder instead.

Alfuh's info was pretty solid, though.

[Johnny Toetags]

Yeah thanks guys, Alfuh came through. The grips thing is a great idea, I have plenty of time at the office to do that. I'm limited in that with work and study, I can't get to the gym so I gotta make due with my shitty excercise bench which basically can only help me with sit ups and pull ups, so my forearms get squat.

[Dr Drunkenstein]

kettle bell work outs do the trick for me

[WrestlerV]

Have you guys ever done Wrist Curls? It's pretty easy to make. You have a rope tied to a weight, and on the other side you have a bar. You stick your arms out straight, and roll it up slowly, then roll it down slowly. Do this 3 times up and down for one set. It will buuuurn.

http://www.hmc.psu.edu/ufc/resources/exercise/2004/Images/sept-2.jpg

[Alfuh]

Good call WrestlerN, I built one of those at home, but at my gym here I don't have access to one so it slipped my mind. Good addition!

[Alf]

heavy ass farmer's walks, it's the manliest thing you can do, aside from heavy deadlifts. that and thick bar work will make your fore-arms friggin huge.

[Alf]

kettle bell work outs do the trick for me
I'm hardcore with those things, what is your best feat with a k-bell? mine is a bottoms up press left handed with the 53 pounder.

[remy]

pinch grip
levering
grippers (do yourself a favor and get a Captain of Crush or other nice gripper)
bar holds
and i like behind the back wrist curls for my forearms.

[CHH]

heavy ass farmer's walks, it's the manliest thing you can do, aside from heavy deadlifts. that and thick bar work will make your fore-arms friggin huge.
I've been under the impression that fighting in a cage was manliner

[Alf]

I've been under the impression that fighting in a cage was manliner
I'm talking about grip training, and not if you fight like a chick (or john ruiz)

[Alfuh]

For a good forearm tool check out the Captain of Crush grippers
http://www6.mailordercentral.com/ironmind/products.asp?dept=8

I may have to order a few soon myself if I've got the extra money.

[Alf]

the coc grippers are straight up. I have a couple myself, really tough and convenient. check out the grip master's manual from ironmind's site, it has tons of good forearm stuff in it.

[Necron Eloheim]

I used to carry all the shopping from town to my digs when I was at uni. I'm pretty sure it contributed to my forearms being big. So I'd probably suggest using isometric contraction as well as normal training.

[morganfreeman]

get yourself a sledgehammer and start levering. I've been doing this almost every day now for about a couple of weeks and my forearms already look bigger.

[J@ckson]

My forearms are 16 inches.

[tak]

MASTURBATE!!!!! HAHAHAHAHAHAHAHA I MAKE A FUNNY!!!

[CHH]

My forearms are 16 inches.Mine are within an inch of my bi's :(

[ventrue]

Good information WrestlerN!! We had to do this for part of our weight training for football (American Football). It really helps out with your forearms. I would recommend adding this to anyone's workout routine.

[XiAoYuFOREVER]

tricep pull downs

hammer curls

[natecrime]

Have you guys ever done Wrist Curls? It's pretty easy to make. You have a rope tied to a weight, and on the other side you have a bar. You stick your arms out straight, and roll it up slowly, then roll it down slowly. Do this 3 times up and down for one set. It will buuuurn.

http://www.hmc.psu.edu/ufc/resources/exercise/2004/Images/sept-2.jpg

How heavy would you recommend this weight to be?

[Sir Gibbs]

How heavy would you recommend this weight to be?

First time you do it use something like 2.5-5kg. You'll be surprised how hard it is. And just build from there. I've never done it consistantly, but the couple of times i have it's fucking cained.

[WrestlerV]

How heavy would you recommend this weight to be?

It is pretty hard even with 10 pounds. Anywhere from 5-15 pounds is fine, unless you're stronger.

[Dredd]

Have you guys ever done Wrist Curls? It's pretty easy to make. You have a rope tied to a weight, and on the other side you have a bar. You stick your arms out straight, and roll it up slowly, then roll it down slowly. Do this 3 times up and down for one set. It will buuuurn.

http://www.hmc.psu.edu/ufc/resources/exercise/2004/Images/sept-2.jpg


Exactly what i was going to say.

[PickleDick]

ttt so i can remind myself of this thread without having to search.

forearm workouts seem to a be a bitch.. My biceps are big, but my wrist looks like it could snap in half when i lift a milkbag... It looks retarded.