wrists and forearm ionfo needed - UK-Muscle Body Building Community

carpe diem · 07-01-2007, 04:30 PM

can anyone help me on strengthening my wrists and getting bigger forearms, this is my weak area and any advice on routines, exercises etc will be gratefully appreciated

SportDr · 07-01-2007, 04:44 PM

The wrist joint performs multiple actions, flexion, extension, supination, pronation. To work the entire joint you have to stress each of its abilities.

Extension: Dumbell Wrist extension, barbell wrist extension, wrist roller.

Flexion: Dumbell/Cable/Bar Wrist flexes, wrist roller.

Pronation: Dumbell pronations. Hold a dumbell, elbows by your side, and twist the dumbell attempting to stop it and reverse the direction (supination).

Supination: Dumbell supinations. As above.

Grip: Pinch Plate training, Grippers.

Forearm size is mainly the brachoradialis which you train with reverse and hammer curls on arms day.

Examples of these can be found here

hth

SD

Jimmy_Cricket · 07-01-2007, 04:45 PM

A good ham shank does it for me!....Only kidding mate, although it prob does help!....The wee hand gripper things are pretty good.

carpe diem · 07-01-2007, 07:59 PM

lol tanko cheerz 4 that, and thanx sportdr i`ll start adding some of those exercises to my routine, as for the hand shank i do plenty of that lmao

ewokbowes · 07-01-2007, 08:11 PM

Quote:

Originally Posted by carpe diem

can anyone help me on strengthening my wrists and getting bigger forearms, this is my weak area and any advice on routines, exercises etc will be gratefully appreciated

Hey man good question I have the same problem, when im doing deads i can bearly finnish my last set without my forearms almost giving up.

carpe diem · 07-01-2007, 09:48 PM

ewok, click on the link that sportdr pasted on his reply, very helpfull and great training exercises to add to your routine.

dannova12 · 12-01-2007, 04:43 AM

I always like the wrist roller method over the side of a bench with a 30kg db, then i can really feel them working. Only when i can be bothered for a bit of a ****.
lol

j.m. · 09-05-2007, 07:24 PM

Quote:

Originally Posted by SportDr

The wrist joint performs multiple actions, flexion, extension, supination, pronation. To work the entire joint you have to stress each of its abilities.

Extension: Dumbell Wrist extension, barbell wrist extension, wrist roller.

Flexion: Dumbell/Cable/Bar Wrist flexes, wrist roller.

Pronation: Dumbell pronations. Hold a dumbell, elbows by your side, and twist the dumbell attempting to stop it and reverse the direction (supination).

Supination: Dumbell supinations. As above.

Grip: Pinch Plate training, Grippers.

Forearm size is mainly the brachoradialis which you train with reverse and hammer curls on arms day.

Examples of these can be found here

hth

SD

Ive got really small wrists & want to try & get them a bit bigger.

Could anyone reccomend me little work out for them based on what SportDr has posted here.

Thanks alot
James

bassline boy · 09-05-2007, 08:39 PM

ill be honest here i will tell you i train forearms every day 6 times a week and ive got 16 1/2 inch forearms this works for me i just switch the order of the exercises round from day to day and i do high reps and one heavy day once in the week this is what i do:

reverse curls behind back-4x30 reps
barbell rist curls-4x30 reps
reverse preacher curls-3x30

i also do supersets aswell sometimes.just fry them and they will come.

07-01-2007, 04:30 PM	#1 (permalink)
carpe diem work hard train harder Join Date: Jan 2007 Location: i live in england Posts: 56	wrists and forearm ionfo needed can anyone help me on strengthening my wrists and getting bigger forearms, this is my weak area and any advice on routines, exercises etc will be gratefully appreciated

07-01-2007, 04:44 PM	#2 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	Re: wrists and forearm ionfo needed The wrist joint performs multiple actions, flexion, extension, supination, pronation. To work the entire joint you have to stress each of its abilities. Extension: Dumbell Wrist extension, barbell wrist extension, wrist roller. Flexion: Dumbell/Cable/Bar Wrist flexes, wrist roller. Pronation: Dumbell pronations. Hold a dumbell, elbows by your side, and twist the dumbell attempting to stop it and reverse the direction (supination). Supination: Dumbell supinations. As above. Grip: Pinch Plate training, Grippers. Forearm size is mainly the brachoradialis which you train with reverse and hammer curls on arms day. Examples of these can be found here hth SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

07-01-2007, 04:45 PM	#3 (permalink)
Jimmy_Cricket Baked Bean Face Join Date: Aug 2006 Location: Scotchland Posts: 1,270	Re: wrists and forearm ionfo needed A good ham shank does it for me!....Only kidding mate, although it prob does help!....The wee hand gripper things are pretty good.

07-01-2007, 07:59 PM	#4 (permalink)
carpe diem work hard train harder Join Date: Jan 2007 Location: i live in england Posts: 56	Re: wrists and forearm ionfo needed lol tanko cheerz 4 that, and thanx sportdr i`ll start adding some of those exercises to my routine, as for the hand shank i do plenty of that lmao

07-01-2007, 09:48 PM	#6 (permalink)
carpe diem work hard train harder Join Date: Jan 2007 Location: i live in england Posts: 56	Re: wrists and forearm ionfo needed ewok, click on the link that sportdr pasted on his reply, very helpfull and great training exercises to add to your routine.

12-01-2007, 04:43 AM	#7 (permalink)
dannova12 Gym Addict Join Date: Aug 2005 Location: Surrey Posts: 140	Re: wrists and forearm ionfo needed I always like the wrist roller method over the side of a bench with a 30kg db, then i can really feel them working. Only when i can be bothered for a bit of a ***. lol Last edited by dannova12; 12-01-2007 at 04:43 AM. Reason: spelling mistake*

09-05-2007, 08:39 PM	#9 (permalink)
bassline boy G-CREW Join Date: Jan 2007 Location: MARS Posts: 731	Re: wrists and forearm ionfo needed ill be honest here i will tell you i train forearms every day 6 times a week and ive got 16 1/2 inch forearms this works for me i just switch the order of the exercises round from day to day and i do high reps and one heavy day once in the week this is what i do: reverse curls behind back-4x30 reps barbell rist curls-4x30 reps reverse preacher curls-3x30 i also do supersets aswell sometimes.just fry them and they will come.