Forearms/Wrists

[Troutwine]

are there any type of excercises that target the forearms and wrists? I've been lifting, and My Upper Arms are getting larger, I'm afraid the lower half may start to look unproportional....

[John Hicks]

So now I would ask you... what are you doing now for your forearms/wrists?

[Troutwine]

nothing lol. I just do Squats, Deadlifts, BB Curls, Shoulder Shrugs, BB Bench Press, and Cardio, thats it.

[gy1]

I bet you're new at deadlift.

[Troutwine]

yep. ive only been working out for liek a month.

[braindx]

nothing lol. I just do Squats, Deadlifts, BB Curls, Shoulder Shrugs, BB Bench Press, and Cardio, thats it.

Well, at least you have squats and DLs............

Add in pullups, dips, bent over rows, cleans/power cleans, military press

[powerlifter70]

are there any type of excercises that target the forearms and wrists? I've been lifting, and My Upper Arms are getting larger, I'm afraid the lower half may start to look unproportional....

Pretty much any rowing movement with out straps hit the forearms.

[$AJ]

wrists are bone and ligaments and ****, they don't grow

foreamrs are pretty much genetic - if u don't have 16'' forearms by now, you'll never have them, let alone 18'' or hwatever you want. for most, just regular back work is enough to trian them.

[Byrne89]

there something you can buy that you squeeze that makes your grip and forearms bigger.... but for your forearms yo ucan also do the following excersises....... 1) Farmer walks(grab the 2 heaviest dumbbells you can pick up and walk with them far as possible) 2) wrist curls (put dumbbel in hand and curl wrist up and back to starting position) those are the only ones that i know that directly hit your forearms.... but from doing bicep curls , benchpressing, etc. your forearms will get bigger.

[$AJ]

there something you can buy that you squeeze that makes your grip and forearms bigger..

crush grip has nothing to do w/ forearm size.

[2MuChBoDyFaT]

there something you can buy that you squeeze that makes your grip and forearms bigger....

Captain of Crush Gripper

crush grip has nothing to do w/ forearm size.

Show me someone with 12" arms that can close a #3 or #4 CoC Gripper and I will agree with you.

IMO, I think there is a direct correlation between the two. Not saying that JUST working your crush grip alone will massively increase those popeye arms.....but every little bit helps


- 2MuCHbOdYfAt

[M-J]

well, i did my upper body routine today and i also noticed that any typ of rowing/deadlifting does work the forearms as well

so does chinups and wide grip pull ups

for isolation moves, do hammer curls and reverse ex barc curls, those will hit the forearms good

wrist is a must to train or else you will not proceed farther thorugh to heavier weights because of fragile wrists which can be trained with bb/ db wrist curls

[gogz]

Forearms are usually hit with exercises such as the deadlift and others, but I like to target them seperatley, do reverse curls,, gripping exercises etc

gogz

[Boridi]

lift heavy weights

[TKD]

are there any type of excercises that target the forearms and wrists? I've been lifting, and My Upper Arms are getting larger, I'm afraid the lower half may start to look unproportional....

If you want bigger forearms your best bet is to get into grip training and pay a visit to IronMind.com

The Captains of Crush grippers will give you bigger forearms, but you'll need to do other exercises.

One of the best is called Roll & Drag. http://www.ironmind.com/ironcms/expo...griptip43.html

[TKD]

crush grip has nothing to do w/ forearm size.

Crushing grip will definately help you get bigger forearms AJ!

Try banging out reps on a CoC gripper!

[Josiah]

crush grip has nothing to do w/ forearm size.

No? Isn't that the muscles in the forearm contracting to squeeze the grip?



The genetics argument is absolute crap. Go hang out at a climbing gym and look at the non growing forearms.
*shakes head* If it doesn't grow in 3 sets or less of x# reps... it must be genetics... Right.


TS - You prob won't get the forearm growth you are invisioning in a regular gym. It's a super high use muscle group and requires special training for growth. The most effective forearm training would be Campus Board training, I recomend Metolious products if you want to build your own.
Any open handed gripping will also hit the forearms, however this could be dangerous if combined with moving weights.
The rope wraping around a stick with a weight hanging is pretty a pretty rad one most gyms have. Forgot the technical name for that.

[TKD]

The rope wraping around a stick with a weight hanging is pretty a pretty rad one most gyms have. Forgot the technical name for that.

Wrist Rollers.

Roll & Drag is better though

[maidenfan]

Imo, the best exercise for strengthening the wrists/forearms is sledgehammer levering.

[Dominik]

lift heavy weights

Makes sense to me. I'm still waiting to see a powerlifter who's a decent size with puny forearms.

[TKD]

Makes sense to me. I'm still waiting to see a powerlifter who's a decent size with puny forearms.

With me it was never that simple Dom. I DLed as heavy as I could, BB wrist curls, farmer's bla, bla and so on!

It wasn't until recently I started to get into grip training and doing really different forearm work. When I say different I mean Drag and rolls, wrist rollers, CoC gripper reps stuff like that. Its also only now that I'm starting to see results from this kind of forearm/grip training (check out the last page in my journal for more info).

I beleive the forearms, along ith calves can, and sometimes, need a real beating. Then again some people can build up certain muscles quicker than other people.

Just my 2 cents

[Dominik]

With me it was never that simple Dom. I DLed as heavy as I could, BB wrist curls, farmer's bla, bla and so on!

It wasn't until recently I started to get into grip training and doing really different forearm work. When I say different I mean Drag and rolls, wrist rollers, CoC gripper reps stuff like that. Its also only now that I'm starting to see results from this kind of forearm/grip training (check out the last page in my journal for more info).

I beleive the forearms, along ith calves can, and sometimes, need a real beating. Then again some people can build up certain muscles quicker than other people.

Just my 2 cents

I appreciate your 2 cents Since they're wrist flexors and extensors it definitely makes sense to include specific wrist exercises like you have to completely target them. I'm a big fan of grip work.

I guess what I was trying to say was over time, regularly handling heavy weights on deads, rows, shrugs, weighted chins, farmers walks, etc. is going to make them grow. I'd be curious to see a guy (i.e. a PLer) who's a decent size and has been deadlifting heavy weights (i.e. 600+) for several years who's got puny forearms. So over time, sheer brute force can get the job done.

[the woo]

reverse barbell curls,reverse preacher curls wrist curls to name a few

[Zach1982]

Experiment and see what works for you.

A lot of people seem to think compounds are the best for many things including forearms and abs.

But for me direct forearm work has been awesome. I do them every other night, even if its just two exercises e.g.

Monday night - Reverse curls and Captains of Crush

Wednesday night - Wrist and reverse curl superset.

Friday night - Behind back curls and reverse curls.

As always concentrate on feeling the muscles doing the work.

Takes 15 minutes but the veins on my forearms are bulging all the time all week long. Forget all the you're limited by genetics stuff - just keep working on your forearms, direct, compound, anything that works them.

Even if you dont get them huge forearms where the flexors, extensors and veins are visible are very impressive.

[TKD]

I appreciate your 2 cents Since they're wrist flexors and extensors it definitely makes sense to include specific wrist exercises like you have to completely target them. I'm a big fan of grip work.

I guess what I was trying to say was over time, regularly handling heavy weights on deads, rows, shrugs, weighted chins, farmers walks, etc. is going to make them grow. I'd be curious to see a guy (i.e. a PLer) who's a decent size and has been deadlifting heavy weights (i.e. 600+) for several years who's got puny forearms. So over time, sheer brute force can get the job done.

Yes mate, agreed, certainly over time. I waited about 2 1/2 years but nothing really happened Nice to finally be getting results though

[John Hicks]

Imo, the best exercise for strengthening the wrists/forearms is sledgehammer levering.

True that! Please listen to this man for he knows of which he speaks!!

Also, I recommend a device you may not know about; it looks silly but it works! I swear by this device because I've used it myself and continue to do so.

It's called the Gold's Gym Forearm Exerciser and you can get it @ Wal-Mart, which is where I got mine. It's about 15 bucks or so. It has 6 settings - I have mine set at 5 and I do 3 sets of 30 reps each arm. Talk about a real good pump... it doesn't have a full ROM, but who cares?... this thing will get yer forearms ta growing!!!

[King Crush]

People say, crushing grip has nothing to do with forearms strength, and size. For me, doing low heavy reps does not make my forearms grow. But, when I bang out about 25-50 reps on the trainer for a few sets, I'll man my forearms get such a huge pump. It's way different of a pump from wrist curls or any other forearm lift. Higher reps make my forearms just explode. I think it's because forearms are a slow twitch muscle.

[ridley89]

reverse barbell curls, wrist curls and reverse wrist curls.

[TKD]

People say, crushing grip has nothing to do with forearms strength, and size. For me, doing low heavy reps does not make my forearms grow. But, when I bang out about 25-50 reps on the trainer for a few sets, I'll man my forearms get such a huge pump. It's way different of a pump from wrist curls or any other forearm lift. Higher reps make my forearms just explode. I think it's because forearms are a slow twitch muscle.

I have also found this to be true.
Regular curls and heavy back work just isn't gonna cut it for a lot of people.


Good post KC!

[gogz]

True that! Please listen to this man for he knows of which he speaks!!

Also, I recommend a device you may not know about; it looks silly but it works! I swear by this device because I've used it myself and continue to do so.

It's called the Gold's Gym Forearm Exerciser and you can get it @ Wal-Mart, which is where I got mine. It's about 15 bucks or so. It has 6 settings - I have mine set at 5 and I do 3 sets of 30 reps each arm. Talk about a real good pump... it doesn't have a full ROM, but who cares?... this thing will get yer forearms ta growing!!!

You serious man? I bought this expecting good things, I tried it out, hmm ok, it's not bad, then I realised that this is like one of those ****ty products manufacturers chuck out there so people can buy them (not calling anyone a noob with one) On the top setting is is simple at best and it digs into the skin where the forearm meets the bicep. And it also looks like some dodgy batman toy.

gogz