posted Tue, 07/19/2016 - 17:32
1881
Top of forearm exercises??
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Anyone have any exercises besides the basics?? Working chest with dumbells use to do the trick, but my tendenitis doesn't allow so much weight on that one hand...
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wrist curls with a 45lb bar (no weights). do them until the burn is too much to take. Also, hammer curls.
yamyamtrevbricklayin
Porn lol
Like beltabuser says works magic old Franco Columbu trick.
Try some wrist curls and reverse, farmers carry, behind the back cable curls, towel pull ups reverse 21 curls. Focus on pump not the weight. Just my two cents on that body part.
Get some Fat Gripz and do your DB and BB curls with those.
My staple forearm exercise is behind the back wrist curl with an ez bar. I like this because it allows me to roll the weight out to the end of my finger tips before curling it again. The burn is great !
As guys mentioned - wrist roller. Additional are: farmer's walk with pinch grip, towel hang pullups, 2-min bar hangs, fingertip pushups, hand gripper, get a hangboard for home, rock climbing or bouldering, clubbell exercises, steel mace tire chops.
I have struggled with the same issue for years. it's about consistency, hit multiple forearm exercises on 2 or 3 days. also, lately the best results I've seen were from heavy ass deadlifts, raw, no straps, good form.
RustyhookerOn the preacher pads. Wrist extension . Use light weight if needed.
ZandaThat's thes best one I've found as well for isolating them. In all honesty the best results I got on my forearms is this device I made at home (they sell them too but I made mine lol) but it's just basically a bar with a handle on each end a rope hangs from the middle you can hang weights from and you turn each side until you pull the weight all the way up by twisting your grip in either direction. A few sets of a hundred in each direction each day will have your forearms pumped like never before. Sometimes the old tactics can be the most effective.
I made one too. I drilled a hole through a 2 inch wide pvc pipe, attached a high load nylon rope with a carabiner on the end, I load on plates and clip the carabiner into the rope to hold them in place. I've heard some strongmen say that using it alone is useless unless you put a pole through it and have it at shoulder level on a power rack so you can focus on just spinning it, so that's what I'm doing now