Forearm exercises/weights

Merlin said:

I think years ago I saw a special device where you twist it with both
hands??

It's called a "penis" but yours is probably too small to be of help.

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Merlin said:

Im trying to do exercises to build my forearms. Ive the usual wrist curls
with dumb bells and bar bell but wondered if there was anything more
suitable for it.
I think years ago I saw a special device where you twist it with both
hands??

I also find that when I do bicep curls my forearms feel strained and too
weak to cope with my bicep curls in that I have to have a rest from working
biceps due to my forearms being sore.

Farmer's walk.

"Merlin" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Im trying to do exercises to build my forearms. Ive the usual wrist
curls with dumb bells and bar bell but wondered if there was anything
more suitable for it.
I think years ago I saw a special device where you twist it with both
hands??

I also find that when I do bicep curls my forearms feel strained and
too weak to cope with my bicep curls in that I have to have a rest
from working biceps due to my forearms being sore.

http://www.ironmind.com and poke around a bit there if you haven't
already.

-S-

Merlin said:

Im trying to do exercises to build my forearms. Ive the usual
wrist curls with dumb bells and bar bell but wondered if there

was

Quoted message said:

anything more suitable for it.
I think years ago I saw a special device where you twist it

with

Quoted message said:

both hands??

Wrist roller. Hand grippers work just as well.

Quoted message said:

I also find that when I do bicep curls my forearms feel

strained

Quoted message said:

and too weak to cope with my bicep curls in that I have to

have a

Quoted message said:

rest from working biceps due to my forearms being sore.

Do your forearm work last.

You can do palm-up, palm-down and palms facing wrist curls.
After you curl the weight up, lower it slowly; 12-15 reps, two
sets, twice/week.

Get a gripper like the Ivanko Super Gripper. Same set and rep
range. You can go up to 345 lbs as it comes, so you don't need
more springs.

http://www.prowriststraps.com/super_gripper_ivanko

locker

Merlin said:

Im trying to do exercises to build my forearms. Ive the usual wrist curls
with dumb bells and bar bell but wondered if there was anything more
suitable for it.
I think years ago I saw a special device where you twist it with both
hands??

I also find that when I do bicep curls my forearms feel strained and too
weak to cope with my bicep curls in that I have to have a rest from working
biceps due to my forearms being sore.

Note that the only forearm muscles you are considering are the ones
involved in wrist flexion/extension/rotation. Your forearm muscles
are also responsible for gripping.

A nice tool for training your grip, right at your computer if you
wish, is one of these:

http://www6.mailordercentral.com/ironmind/products.asp?dept=8

These are not the "toy" grippers you can buy at the local sporting
goods store. The "trainer" model, with the lightest resistance,
requires much more grip than any of the cheap ones.

locker said:

Merlin said:

Im trying to do exercises to build my forearms. Ive the usual
wrist curls with dumb bells and bar bell but wondered if there
was anything more suitable for it.
I think years ago I saw a special device where you twist it
with both hands??

Wrist roller. Hand grippers work just as well.

Different muscle groups. Working either biceps or triceps will make
your upper arms bigger, but they aren't the same thing.

JMW said:

locker said:

Merlin said:

Im trying to do exercises to build my forearms. Ive the

usual

Quoted message said:

Quoted message said:

Quoted message said:

wrist curls with dumb bells and bar bell but wondered if

there

Quoted message said:

Quoted message said:

Quoted message said:

was anything more suitable for it.
I think years ago I saw a special device where you twist it
with both hands??

Wrist roller. Hand grippers work just as well.

Different muscle groups. Working either biceps or triceps

will make

Quoted message said:

your upper arms bigger, but they aren't the same thing.

Yeah and he's trying to make his forearms bigger. Doing wrist
curls and using a hand gripper will work all the muscles of the
forearm. No need for a wrist roller.

Merlin said:

Im trying to do exercises to build my forearms. Ive the usual wrist curls
with dumb bells and bar bell but wondered if there was anything more
suitable for it.
I think years ago I saw a special device where you twist it with both
hands??

I also find that when I do bicep curls my forearms feel strained and too
weak to cope with my bicep curls in that I have to have a rest from working
biceps due to my forearms being sore.

Grip a BB plate with one hand, fingers below on the smooth part and
your thumb on top. Press up with fingertips and curl. Don't let your
wrist bend back; keep it in line with your forearms.

Don't do forearm work after biceps work. Do it in a separate workout
or with an unrelated body part.

Set a BB on a rack at hip level. Grip the bar and bend your wrist as
if you are trying to roll up your fist toward the inside of your
elbow. Your elbow will flex a little. Keep your lat tight and don't
shrug your shoulder.

Outside of wrist flexion, do other stuff for wrist extension,
abduction,adduction, pronation, suprination, finger flextion and
extension

This and other stuff in _Beyond Bodybuilding_ by Pavel Tsatsouline.
He recommends _Mastery of Hand Strength_ by John Brookfield. Available
from ironmind.com

Quoted message said:

Quoted message said:

Merlin said:

Im trying to do exercises to build my forearms. Ive the

usual

Quoted message said:

Quoted message said:

wrist curls with dumb bells and bar bell but wondered if

there was

Quoted message said:

Quoted message said:

anything more suitable for it.
I think years ago I saw a special device where you twist it

with

Quoted message said:

Quoted message said:

both hands??

I also find that when I do bicep curls my forearms feel

strained

Quoted message said:

Quoted message said:

and too weak to cope with my bicep curls in that I have to

have a

Quoted message said:

Quoted message said:

rest from working biceps due to my forearms being sore.

Grip a BB plate with one hand, fingers below on the smooth

part and

Quoted message said:

your thumb on top. Press up with fingertips and curl. Don't

let

Quoted message said:

your wrist bend back; keep it in line with your forearms.

Don't do forearm work after biceps work.

Quoted message said:

Do it in a separate
workout or with an unrelated body part.

It's OK to do forearms after biceps, just not before.

Quoted message said:

Set a BB on a rack at hip level. Grip the bar and bend your

wrist

Quoted message said:

as if you are trying to roll up your fist toward the inside of

your

Quoted message said:

elbow. Your elbow will flex a little. Keep your lat tight

and

Quoted message said:

don't shrug your shoulder.

Outside of wrist flexion, do other stuff for wrist extension,
abduction,adduction, pronation, suprination, finger flextion

and

Quoted message said:

extension

Basic wrist curls, palms up and down, are enough.

Quoted message said:

This and other stuff in _Beyond Bodybuilding_ by Pavel

Tsatsouline.

Quoted message said:

He recommends _Mastery of Hand Strength_ by John Brookfield.
Available from ironmind.com

Merlin said:

Im trying to do exercises to build my forearms. Ive the usual wrist curls
with dumb bells and bar bell but wondered if there was anything more
suitable for it.

Quoted message said:

I think years ago I saw a special device where you twist it with both
hands??

That's probably a wrist roller.
http://www.weighttrainersunited.com/wristroller.html

Quoted message said:

I also find that when I do bicep curls my forearms feel strained and too
weak to cope with my bicep curls in that I have to have a rest from working
biceps due to my forearms being sore.

Keep your wrist fixed on curls; no wrist curling. As has been stated
by others do forearms work After bicep work late in the workout.