Weak Forearm

  • metta

    Posts: 39104

    Aug 17, 2010 7:03 AM GMT
    I was wondering if anyone has any recommendations for a weak forearm. My muscle in my left forearm seems to always get sore while doing my biceps or chest. It makes it hard for me to really get a good workout on my biceps and chest because my left forearm always seems to give out first. icon_sad.gif

    I was thinking that it might help to wrap it but I have not tried it yet. It is always just my left forearm.

    Any suggestions would be greatly appreciated. Thanks!

    Frustrated!
  • Posted by a hidden member.
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    Aug 17, 2010 7:26 AM GMT
    Oh come on dude. You know you can google that and click "videos" at the top of the page. icon_wink.gif
    Edit: I had to do that earlier this summer...now wrist/forearm exercises are part of my arm day.
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    Aug 17, 2010 2:13 PM GMT
    Wrist curls, reverse wrist curls, wrist roller. Do after, not before performing other exercises is my recommendation.
  • metta

    Posts: 39104

    Aug 17, 2010 5:24 PM GMT
    Thanks for the advice. I will try that.
  • Posted by a hidden member.
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    Aug 17, 2010 5:26 PM GMT
    Another thing you can do - at home - is roll up a towel and attempt to twist it in half both directions. That build grip strength like you wouldn't believe. icon_wink.gif
  • Posted by a hidden member.
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    Aug 17, 2010 5:38 PM GMT
    The wrist curls and reverse wrist curls are great.

    I'd also recommend hammer curls, they will work both biceps and the brachialis muscle which is part of the upper forearm.

    Finally, try adding a Zottman curl. It also will work both biceps and forearms.

    And finally finally, swim. Do some laps in the pool and you'll build strength in your forearms.

    enjoy! icon_smile.gif
  • Posted by a hidden member.
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    Aug 17, 2010 5:39 PM GMT
    Id add some lucky 7 biceps curls on the cable with some decent weight, helped me a lot on the forearm as well.
  • TexasBoeuf

    Posts: 68

    Aug 17, 2010 5:44 PM GMT
    If you're using wraps, throw them away. Heavy shrugs, deadlifts, and grippers helped me...grip strength will develop quickly. Goal is to be able to hold a heavy weight for 30-60 seconds. Many strongmen walk while carrying heavy weights. Remember, you're not curling your wrists while benching, you're holding a heavy weight. Train with that in mind.
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    Aug 17, 2010 5:54 PM GMT
    Grab a barbell and hold so your arms are parallel to the floor... Now curl the forearms and do as many sets until the forearms feel it! Alternate with overhand and underhand grip.
  • bad_wolf

    Posts: 1002

    Aug 17, 2010 5:59 PM GMT
    You can hit the forearms by increasing back related work outs, lat pull downs, shrugs, compound rows etc.

    The forearm muscles are for your hands and fingers, so anything that forces you to hold a fist against a force that would open them. For example holding an incredibly heavy weight.
  • metta

    Posts: 39104

    Aug 17, 2010 11:35 PM GMT
    Wow! Thanks guys. I will try as many of these as I can. icon_biggrin.gif
  • Posted by a hidden member.
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    Aug 20, 2010 7:04 PM GMT
    paulflexes saidAnother thing you can do - at home - is roll up a towel and attempt to twist it in half both directions. That build grip strength like you wouldn't believe. icon_wink.gif


    tHANKS...MAKES SENSE
  • Posted by a hidden member.
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    Aug 20, 2010 7:07 PM GMT
    mettareporterdude yo gots to stop jackin only with yo right hand. if yo start alternating hands, eventually the left is gon catch up in strength to the right.....lolz icon_cool.gif