Forearms.

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    Nov 20, 2008 11:45 PM GMT
    What are the best exercises for developing the forearms? Are wrist curls enough? I can't do reverse barbell curls because there are no barbells at my erm.."gym" (shitty complex gym, can't join a real gym right now).

    What else can I do with dumbells besides the curls? Thanks!
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    Nov 21, 2008 12:31 AM GMT
    At the bottom of a curl rep, let the dumbbell roll down into your fingers as you extend them, stopping short of dropping the weight. Pause, then curl the fingers up to grasp the dumbbell to continue with the next curl rep. Basically two exercises in one. The Strength Training instructor at school showed it in the class lab session.
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    Nov 21, 2008 2:16 AM GMT
    eric1986 saidHi DigitalGhost - Actually you can use dumbbells for the reverse curls. Just do them sitting with your forearms on your thighs and the dumbbells just off your knees. Then just do the reverse curls that way, either individually, together or alternate right then left. I do them that way all the time. Hope this helps sexy icon_wink.gif


    Yup this is what I do, was just wondering if there was something else. Thanks cutie!
  • VinBaltimore

    Posts: 239

    Nov 21, 2008 4:33 AM GMT
    I seem to hit them somewhat when I do hammer curls, but I could be totally doing them incorrectly.
  • MikemikeMike

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    Nov 21, 2008 5:56 AM GMT
    try underhand chin ups.
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    Nov 22, 2008 1:14 AM GMT
    What weight are you guys using for forearm curls? Ive found with a pronated grip I can do 40lbs barbell curls pretty comfortably for about 12 reps, but w/ supinated grip things get MUCH easier- I can do 60lbs w/ fixed weight barbells for 12 reps.
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    Nov 22, 2008 1:57 AM GMT
    sexysamer, you remind me of another cable version: seated on the floor, forearms on thighs with knees up, wrists at top of knees -

    all just variations of creating a lever with your body.
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    Nov 22, 2008 2:05 AM GMT
    Hmmm I'll try that one next time sexysamer..I did what ScorpioM recommended today and it was fine. I'm just trying to add a bit of variety and of course develop my forearms, I feel they are lagging.

    Thanks a lot for your suggestions guys icon_smile.gif
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    Nov 22, 2008 2:25 AM GMT
    You'll want to do wrist curls, wrist extensions, and what looks like hammer curls for wrists (the motion is similar to beating off).

    Work your forearms twice a week, 4 sets of 12 or more reps and you'll get some nice size and striations.
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    Nov 25, 2008 4:16 PM GMT
    When I started rock climbing, a buddy told me an exercise to increase grip strength, and it burns the hell out of my forearms.

    Take a dumbbell (20 lbs or so) and lay it on your palm, your hands facing up, open. Slowly make the dumbbell roll to the tips of your fingers, and stop the barbell from falling with the very last pads of your fingers. Now push the barbell with the tips of your fingers to slowly roll the barbell back up to the edge of your palm. Try not to close your fingers all the way, and try to keep your hand open as much as possible. Do about 15 - 20 of these on each hand, and that's 1 set. I like to do 3 or 4 sets.

    Hopefully this makes sense.