Hand Wrist & Forearm Training

[Drizzy10]

wrap an elastic band around the ends of your fingers and open them up stretching outwards for 1 rep. Best and cheapest ones to use are the blue elastics you find on brocolli at the grocery store....

Thanks dude! This is a great thread ....repped!

[armyworrell]

Good workouts.

[VLokkY]

Been wondering, those captains of crush.
Are they any good?

Been thinking of ordering them. But still haven't decided.

Oh yes, gr8 exercises btw armbender!

repped

[Armbender]

Yeah they are really good but depends on your goal. I have found for my sport they are not very effective. Also if you don't train with them properly you could injure yourself quickly and for a long time.

But as far as grippers, they are my favorite

[blackdove212]

wrap an elastic band around the ends of your fingers and open them up stretching outwards for 1 rep. Best and cheapest ones to use are the blue elastics you find on brocolli at the grocery store....

Yup. This is actually a good rehab exercise for tennis elbow.

[blackdove212]

Thanks for this thread. Just ordered some fat gripz and think i'll dedicate one day a week to forearm training, nothing is more alpha than huge forearms.

Fat gripz are a bit overpriced for me and so I made improvised fat grips with pvc.

[Armbender]

Yup. This is actually a good rehab exercise for tennis elbow.

yeah it definatley helps

Fat gripz are a bit overpriced for me and so I made improvised fat grips with pvc.

most times they have sales...i got mine for $40 to my door...not bad for the fact I use it for EVERY exercise at every workout...

but yeah, my 1st option before Fat GripZ was PVC....but when you get to heavy weights on some exercises, bruises may occur in certain areas of the hand which can bring down your reps...

[gl360]

How often should I train my forearms? Sometimes it takes a while for my arms to recover well enough to do other exercises such as rows or shrugs.

[lmazzei]

Repped, finally found a decent thread about forearms.

[Armbender]

How often should I train my forearms? Sometimes it takes a while for my arms to recover well enough to do other exercises such as rows or shrugs.

Every 3rd day if you want...I incorporate something every workout now...

[Armbender]

Wondereful thread

thanks ...hope you benifited from it...

[BigTiggyBoo]

thanks!

The side on my forearms have been getting really soar, throbbing and stabbing pains in the sides, i havnt been targeting my forearms ive been lifting for 5 weeks now, Can i push through is it just general soreness cause im not used to all the lifting or should i be worried and slow it down? if slow it down i dont know how im ment to slow it down do i stop? or drop weight lighter? any help would be good! thanks again

for example: today when i did chest, dunbell chest press i know i can push out heavier but my forearms hurt wicked ways and its very frustrating ~.~

[TrueIce]

I need to step up my forearm game cause I've been noticing my forearms are getting real tight when I'm doing deads and a few other exercises that require me to squeeze the bar tightly..

[blackrain35]

the problem i have when lifting is i have weak wrists due to injuries back in the day. sometimes it effects certain lifts i do but i stopped working out my forearms because of it and now when i do stuff like deadlifts and certain curls my forearms get stiff and sore. should i work out my forearms even tho my wrist are weak? would it help or make it worse?
i am thinking i can do these on fridays since i am doing a MWF work out. so it would give the weekend extra to recover since my work outs on those day incorporate my forearms already.

advice or opinions on my situation?

thanks

[TrueIce]

How often should I train my forearms? Sometimes it takes a while for my arms to recover well enough to do other exercises such as rows or shrugs.

Happens to me a lot esp when I do dumbbells bench press.. How often do you train them now?

[irishbrah23]

Great thread man! Which would u suggest is best for fingers?

[steven1977]

Great ideas. I will be trying the towel pullups on my next workout. Thanks.

[sneakerfresh9]

nice post will try tmmrw

[Armbender]

Great thread man! Which would u suggest is best for fingers?

the plate pinch and plate wrist curls are great for fingers. If you end up getting the Fat GripZ, definately add these to your deadlifts! Youll get your finger workout then

Great ideas. I will be trying the towel pullups on my next workout. Thanks.

nice post will try tmmrw

thanks guys! good luck with your training.

[MattKing1]

noted

[nitenichiryu]

I cant view the videos in the rewrited article

can some please just paste the youtube links so i can view them please.

cheers

[MyBestBody1]

Ok what punch you drink to get that?

[Armbender]

I cant view the videos in the rewrited article

can some please just paste the youtube links so i can view them please.

cheers

I'm trying to fix the links now

[Bluedam]

Great post. Really interesting and informative and something I have always wanted to work on but didn't really know how. I am definitley going to try this.

[Pat9dim35]

Nice forearms. One method I use is hang from a pullup bar and alternate grips. It gets the wrists pretty tired.

[Tyciol]

New video of Steak Knife Push-ups. I wasnt able to do this exercise until Super Cissus Rx healed a serious tendon injury in 2005...

This also looks like a good triceps builder. Would I be able to work up to this doing extensions on a bench with a Super-Ez bar for the parallel grips or one of those tricep bars?

instead of using fatgripz I tried using the pusspads for squatting. You know for the traps. I put it on the cable machine for wrist curls, significantly felt it more. You think its a good idea? Im thinking of using 2 and doing wrist curls with a bar.

yeah the foam works good..i like the Fat GripZ because they are more dense and certainly more durable..

Would it be possible to wrap the pusspads around the FatGripz or is that just insanity?

Don't hammer curls work the forearms?

They do, but so do standard bicep curls... but 'forearm' isn't really one muscle, and these movements work the forearm in an isometric capacity. The only muscle getting dynamic work might be the brachioradialis (which is an elbow flexor but has bulk in the forearm) mostly during prone-grip "reverse" curls.

[Armbender]

This also looks like a good triceps builder. Would I be able to work up to this doing extensions on a bench with a Super-Ez bar for the parallel grips or one of those tricep bars?


Would it be possible to wrap the pusspads around the FatGripz or is that just insanity?
They do, but so do standard bicep curls... but 'forearm' isn't really one muscle, and these movements work the forearm in an isometric capacity. The only muscle getting dynamic work might be the brachioradialis (which is an elbow flexor but has bulk in the forearm) mostly during prone-grip "reverse" curls.

The paralell grip would be better by doing skull crushers

as far as pusspads..forget them...lol..too much of a good thing can be bad..

It really depends on how you use them..I break my forearm up into 3 or 4 different groups..I know Arnold used to flex for hours to centralize his workouts to specific areas..you can do this with your forearm and find exercises that concentrate on those areas...

[rasit]

great info thanks..i got weak wrists, gotta work on them

[Armbender]

great info thanks..i got weak wrists, gotta work on them

Good Luck! If you need any help please let me know...

[MeMoRySticK]

Yeah I got weak wrist too, my wrist does this weird popping thing when I curl heavy as if the bone or cartilage popped out of its socket.. Forearm workouts (and good form) are a definate for me.