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Thread: Forearm Hangs?

  1. #1
    Member Tagman's Avatar
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    Forearm Hangs?

    Hey guys,

    I'm trying to develop forearms like Popeye! Read of an exercise where you hang from an overhead bar with one or two hands for around 60 seconds per set. Tried it this evening in the gym and wasn't quite sure if I was doing it properly. First of all, no way can I hang on one arm......yet. Second, do you let the arms extend fully or do you hang with arms slightly bent? Can someone show me how to do it! It gets strange looks from people in the gym.
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    Member Ze_ev's Avatar
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    hanging

    Hanging is a good stretch, but it's not going to give you muscle man.

    For a good pump in forearms, do some wrist curls with overhand/underhand/hammer grip. Also most lat exercises will work forearms. Hammer bicep curls are pretty good too, and parallel ring pullups (where you have two rings hanging off a bar, you grab em and pull up) are a total blaster for the forearms and lower part of the bicep. Awesome exercise.
    Peace,
    Ze'ev
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    Member Tagman's Avatar
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    Thanks bro! Appreciate the advice!
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    Member Nocean's Avatar
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    Actually, hangs are more for your grip than anything else. They're actually pretty useful if you're fairly heavy.
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    Lightbulb grip

    Hangs only help your grip to an extent (as long as you can keep yourself up)... to really improve the grip I'd say do those little hand-compressing-springs (whatever the proper word for those is), doing alot of those REALLY improved my grip in any exercize.
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    are you kidding? my forearms have gotten huge since i started doing bar hangs! the secret is to wrap a towel around the bar first, so its harder to grip
    also, wrist curls/extensions dont do crap
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    Member Ze_ev's Avatar
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    towel?

    Hmm, I might try the thing with the towel.. sounds interesting.

    And wrist curls/rev. wrist curls add alot of mass to forearms if done right, my forearms have grown alot quicker since I started doing those.
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    Member caveman's Avatar
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    I recommend doing bar curls with a reverse grip. That hits your forearm fairly well.
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    Registered User ballast's Avatar
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    One-arm bar hangs have been great for my grip/forearms.I work out at home, and I've mounted 2 2x4's across the top of my power rack.I do one arm hangs and chins off these and my forearms and grip have improved considerably.I know of a few rock climbers who do bar hangs while pinch gripping a 45 ib plate in one hand.These guys have huge forearms.Definetly a good exercise.
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    Originally posted by caveman
    I recommend doing bar curls with a reverse grip. That hits your forearm fairly well.
    DO THIS!!! as well as hammer curls, these will really give your forearms a shock!
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    Member colorado's Avatar
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    As a climber, I can say that my forearms get the most training-and it comes through thin edge, or sloping surface pullups. When I climb a lot my forearms look like Popeye's!

    Try doing pull ups from something that requires a palm grip - a sloping edge for example. I use a metolius board, which is a board that has rounded slopes, tiny edges, and fingertip grips. It just BLASTS the foreams!!
    attitude above altitude
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  12. #12
    Member Tagman's Avatar
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    Sounds like everyone is split on this issue. I do reverse forearm curls and was told that climbers have huge forearms because they are hanging from them most of the time. Some of you guys have verified this. I still would like to give it a try. Do I hang straight armed from the bar or is the arm bent slightly?
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    Talking hangs

    Well I'm not split on the issue, I just was under the impression that the hangs in question were meant as full-grip hangs (i.e. with fingertips almost touching the palm). I think what thopse guys mean by muscle-building hangs is when you hang just about off the fingertips (hence the slope hanging). It's like the guy who posted below me says, more diameter - less compltete grip - and those DO strain the forearms, but since your finger and wrist small muscles will probably give out before forearms do, I'd still do wrist curls since those involve fingers to an alot smaller extent. I may just incorporate towel/part-grip hangs into my routine though... maybe before doing the wrist curls.
    Last edited by Ze'ev; 11-19-2001 at 11:46 PM.
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    Registered User ballast's Avatar
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    Tagman-I keep a slight bend in the working arm, otherwise,I feel most of the stress in the lats.If you can increase the diameter of the bar, you should get more benefit from the exercise.
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    Yes, the key here for forearm isolation is avoiding a full grip around the bar.

    If you do pullups or hang from a sloping edge, the forearms get all of the work - they're being used to keep your (palm) grip on the surface, and they get really pumped. The fingertips are hardly used in this case.

    So in the absence of sloping surfaces(!) Use a very wide diameter bar, like 6" or better. I'll sometimes go over to the high school football field and do pull ups off the goal post, lol!
    attitude above altitude
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    Member Tagman's Avatar
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    Colorado, do you grip overhand or underhand?
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    Overhand.
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