Do Isometric contractions work for forearms?

  • Posted by a hidden member.
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    Aug 02, 2009 2:30 PM GMT
    hey this is my first post and a bit random at that, i have noticed my biceps, triceps etc getting good results but my forearms are somewhat lacking.

    I have been going to the gym and including forearm curls ( this is what i would call them ) where you get a light weight with your forearm resting on a bench with your wrist hanging off and do slow curls till it hurts..

    i have now started doing iso metric contractions with a dumbbell so at the op of the curl holding it there for as long as i can..

    i am wondering if anyone knows what benefits would come from this..

    strength? toning? shrug...

    thank you in advance
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    Aug 02, 2009 6:26 PM GMT
    1. I have virtually no idea what you are talking about.
    2. For great exercises tip and video tutorial visit: http://www.muscleandstrength.com/exercises/main.html
    Forearm curls aka wrist curls: http://www.muscleandstrength.com/exercises/dumbbell-wrist-curl-over-bench.html
    3. I think it's pretty queer that a straight man would come to forum geared towards gay men seeking just fitness advice, when he could just go to www.bodybuilding.com or many others. icon_wink.gif

    ...Oh I've been doing a few of those forearm exercises, the ones you would find on the website link above, and have seen some results.... well.... as many as I have seen elsewhere.

    A general rule of thumb for bodybuilding.... is that you do 4-6 reps for strength, and 7-12 reps for size............
  • UFJocknerd

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    Aug 04, 2009 12:55 PM GMT
    I think getting annoyed at someone for being not being the "right" sexual orientation to be on this site, while simultaneously having no photos, is funny.


    ...

    Desk-type jobs can contribute to narrower wrists. Aside from wrist lifts, it's important to pause regularly if you do desk-type work and stretch out your forearms.

    There are lots of things that can help the wrist. Isometric contractions are good. Hammer curls will help add size more toward the elbow, as will reverse curls and reverse push-downs.
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    Aug 04, 2009 1:26 PM GMT
    I'm actually glad to see this forum, I was just about to post something about developing forearms... what about those "wrist developers" like the one below?

    AltusWristForearm2520copy.jpg
  • Posted by a hidden member.
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    Aug 04, 2009 6:10 PM GMT
    Forearm exercises..

    http://www.realjock.com/gayforums/24471/
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    Aug 04, 2009 6:36 PM GMT
    UFJocknerd saidI think getting annoyed at someone for being not being the "right" sexual orientation to be on this site, while simultaneously having no photos, is funny.


    Whoa buddy! When did I ever say I was "annoyed." Such a thing was never suggested of expressed.
    Did you not see the *wink* at the end?
    Hmmmm. Guess you read what you wanted into it.


    And the no photos.........................................................
  • Posted by a hidden member.
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    Aug 06, 2009 9:21 AM GMT
    i suppose i could go on a site like bodybuilding.com but there is so much bravado there.. i find this site is seriously awesome in terms of nice people and those people know what they are talking about..
  • Posted by a hidden member.
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    Aug 06, 2009 9:57 AM GMT
    surfsunbeach saidi suppose i could go on a site like bodybuilding.com but there is so much bravado there.. i find this site is seriously awesome in terms of nice people and those people know what they are talking about..


    I think it's great to have a gay-friendly bloke here on RJ. Ignore the haters. There are plenty of guys on here willing to offer advice on workout routines. Best of luck, and thanks for your support.

    A friend on mine here on RJ recommended this workout routine. I've just started, and recommend you try give it a go. You can easily integrate various forearm workouts into it to improve your overall physique.

    http://www.elitefitness.com/forum/weight-training-weight-lifting/fst-7-official-thread-648131.html
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    Aug 06, 2009 7:48 PM GMT
    crtrainer saidI started boxing training this past summer and my arms (especially forearms) are really responding to it. It's almost like the muscles are getting stronger and bigger from jabbing and punching than they were from lifting. Aside from arms (shoulders too), it's great cardio.
    ...

    Strong forearms are critical for boxers/fighters. Your punches will connect a lot harder. So it might benefit you more if you added forearm exercises to your routine.
  • Posted by a hidden member.
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    Aug 06, 2009 8:09 PM GMT
    surfsunbeach saidi suppose i could go on a site like bodybuilding.com but there is so much bravado there.. i find this site is seriously awesome in terms of nice people and those people know what they are talking about..


    Hey hey hey, I was just teasing. icon_smile.gif
    Don't take it so seriously.
  • Posted by a hidden member.
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    Oct 29, 2009 9:26 PM GMT
    I too suffer from the skinny forearms and lack of grip strength. Try "suitcase lifts". Hold a squat bar or other long bar with some weight. Grip it and raise it just at your side keeping it balanced for as long as you can. Switch hands when you give up, rinse, repeat. I'd start with just the bar and add on.
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    Nov 15, 2009 10:40 AM GMT
    I developed big forearms mostly from reverse curls and doing deadlifts without straps. My forearms are about 18" inches, same as my biceps. Mostly from doing reverse curls since I started lifting. Plus, I deadlift without straps. Just use a reverse grip, one hand undergrip and one hand overgrip. Nothing fancy.