Forearm Exercises

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Yahtzee

0
I've been trying to build up my forearms. I've found some pretty good workouts for the bottom part, but what exercises can I do to work the top?

Also, if I train a muscle every other day, is that enough recovery time?
 
what the hell is bottom and top part....:confused:

Seriously, forearm is a pretty tough muscular area to get results in (besides increased strength). Obviously, make sure you are eating to "bulk" and I would add frequency to forearm work.... say....EVERYDAY (just don't go to failure in your sets).

CW (at t-nation) made a good point about the SAID principle. Why do mechanics have big ole forearms.... because they turn wrenches for maximal torques every day. "Frequency in stimulation".
 
* Any & all Hammer-Curls (do your biceps curls hammer-style for awhile)
* Reverse Wrist-Curls
* Wrist-Roller (using/favoring the reverse wrist-curl type of motion)
* Hammer Wrist-Flex [with a broom-stick (weighted or not), or sledge-hammer]

These all directly effect the muscles you want to develop.

Take Care,

Marooned Mike
 
My mate has got these workout things for forearms

They are like a pair of pliers / pincers but without the top and they have a spring on them and you squeeze them.

Kinda hard to explain we found them in his car one day and wondered what the hell they were for.
 
no one mentioned the obvious?
Pullups/chins
Rows
Deadlifts
DB pressing.

all ive ever used for my forarms, and they did grow.
 
Karky... Young padawan... Good answer!

What HE said!

If you want to hit them a little more, don't waste your time on wrist curls. throw a couple of towels over a bar and grip the towels while you do chin-ups.

Farmer's walk with heavy dumbbells is pretty effective as well.
 
I agree with both posts above.

I've never done isolated forearm exercises and had no problem with seeing growth utilizing most of the movements stated above.
 
Here's one more isolation exercise that's especially good for rehab of hand injuries & can be done by folks who may not be in any condition to do pull-ups or hefty weight-training exercises that contribute to the forearms:

* Newspaper Wadding
-- (1) place 1-sheet of newspaper on a flat surface (i.e. a table-top); (2) place one hand (with fingers extended & spread-out) on top of the center of the newspaper sheet; (3) bring fingers together, grabbing sheet; (4) wad paper into a very-small ball using the fingers of the one hand only (see below for progression)
---> 1st-Phase: Once newspaper sheet is grabbed, keep working-hand next to same-side rib-cage (where grip-strength is strongest)
---> 2nd-Phase: Once newspaper sheet is grabbed, keep working-hand next to opposite-side pec-muscles (where grip-strength is weker, but still fairly strong)
---> 3rd-Phase: Once newspaper sheet is grabbed, keep working-hand stretched-out forward (where grip-strength is weakest)

This exercise was being done with great-effect in the 1920's & is still a very effective exercise to this day

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One more great (old, circa 1930's, advanced) finger exercise was done originally with a magnum champagne bottle, but I did a variation with a baseball bat that worked quite well (although I forgot the exact/given name of it)...

* Necking-Up (?)
-- (1) grab a baseball bat with one hand by the small-end, thumb-up, large-end downward; (2) with fingers of one hand only, "walk the fingers" & raise the bat until fingers are at the bottom (that is the thick end of the bat); (3) add an ankle-weight to thick-end of bat as strength & speed improve (this exercise is a killer, folks)
 
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