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Old 11-05-2008, 07:55 PM   #1 (permalink)
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Wrists and forearms
Can anybody advise any good techniques to train the wrists and forearms ?
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Old 11-05-2008, 07:58 PM   #2 (permalink)
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Re: Wrists and forearms
For strength and grip or size?
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Old 11-05-2008, 08:08 PM   #3 (permalink)
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Re: Wrists and forearms
Size
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Old 11-05-2008, 08:11 PM   #4 (permalink)
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Re: Wrists and forearms
mthey are hit with any pulling or dead based movement but if you want to isolate a range of wrist curls (cables/DBs/BBs) medium high rep range after your main compounds

some will make a roller device too with string, a weight and a twtisting 'reeling in' method provides good stimulation

bottom line, compounds for years make them grow

isolating at higher reps brings WELL TRAINED lagging muscles up
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Old 11-05-2008, 08:13 PM   #5 (permalink)
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Re: Wrists and forearms
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Originally Posted by coxy1983 View Post
Size
Spinach.
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Old 11-05-2008, 08:16 PM   #6 (permalink)
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Re: Wrists and forearms
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mthey are hit with any pulling or dead based movement but if you want to isolate a range of wrist curls (cables/DBs/BBs) medium high rep range after your main compounds

some will make a roller device too with string, a weight and a twtisting 'reeling in' method provides good stimulation

bottom line, compounds for years make them grow

isolating at higher reps brings WELL TRAINED lagging muscles up
Yea love the homemade wrist roller.
I still use a weighted one end dumbell hammer action too.
Check out a blacksmiths forearms lol.
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Old 11-05-2008, 10:51 PM   #7 (permalink)
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Re: Wrists and forearms
Or a Plumber's...
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Old 13-05-2008, 06:59 PM   #8 (permalink)
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Re: Wrists and forearms
mines get bigger from pullups-now weighted 20k or so,havent isolated for years but they grow
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Old 13-05-2008, 07:56 PM   #9 (permalink)
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Re: Wrists and forearms
i've got a set of captain of crush (think thats what they are called) grippers, the tension is 140lb and they give my forearms a beasting!!
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Old 16-05-2008, 12:54 PM   #10 (permalink)
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Re: Wrists and forearms
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Originally Posted by cellaratt View Post
Or a Plumber's...
here here!

and those captains of crush squeezers are meant to be brilliant, I think after reading your post nobbylou I'll get a set of my own.

at the moment I do reverse grip EZ bar curls for high reps and it seems to do the job. mix that with wrist rolls and incline hammer curls and I can't hold onto my bike handles for the ride home.
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Old 16-05-2008, 12:57 PM   #11 (permalink)
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Re: Wrists and forearms
Find they grow with heavy compound exercise like deadlifts so have never really trained them as an individual bodypart.
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Old 16-05-2008, 01:12 PM   #12 (permalink)
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Re: Wrists and forearms
i find over hand curls gives me a good pump
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