beefing up forearms...

[bratvas]

Hi. Here the Old Russian sambo wrist @ forearm routine. Get a tennis ball. Carry it with you. Squeeze it as much as possible, put it in your pocket, and push it with one finger at a time. Also build a forearm machine. Take a metal rod or a wooden stick about 1-1.5 inch in diameter. Attach it to the wall thru 2 ball bearing (old roller blades ball bearing would do fine) at chest height. Attach a belt to the rod, and put a weight at the end. Grab the rod with both hands, roll the rod rolling your hands one after another, coiling the belt and lifting weight, then unroll it lowering it down. Make sure, the grip is normal, 4 fingers on top, and the thumb under the rod. Do it every day. If your goal is just size, select the weight, so you could do only 4-8 reps in a set, if you more performance oriented (like need stronger grip) than it should be 12-16 reps

[dragonwarrior99]

yeah thats a wrist roller

[dragonwarrior99]

what would one rep be? rolling and unrolling?

[bratvas]

Yes. Also, do not ignore chin-ups. If you do it correctly, it will load forearms like crazy. Do it on a bar, grab the bar with C-grip (4 fingers on top @ thumb at the bottom) with palms facing away from you. Pull up until chin is over the bar. It’s essential to lover yourself fully, until arms are straight, than repeat. Actually, the majority of muscles working on wrist located closer to the elbow, so do not expect significant changes in the wrist area, but the grip will improve tremendously. Good luck!

[Angel-of-Death]

Anyone ever tried the towel chin-up? They are much harder to do and supposedly work your forearms a helluva lot.

---> an image demonstrating the proper way to do the towel chin-up.

[bratvas]

Hi! It is harder, because towel is an unstable platform. You could make it even more challenging, if you try to do it on a set of gymnastics rings.

[Angel-of-Death]

Hey bratvas!

Anyway, I'm guessing either would work your stabalizer muscles nicely. I can do about 25 regular chin-up's now but I'm aiming at getting at least 1/2 a one-handed chin-up/pull-up.

[Angel-of-Death]

I've tried numerous forearm workouts, but the ONLY workout that I've noticed which gives me some nice results are pullups (palms facing away) with my hands in the C position, like someone here suggested.

Has anybody else ever recieved the same results?

[bratvas]

Hey, Angel-of-Death! It’s nice to have somebody who listens @ tries before screaming ‘Foul’. If you could do more then 12 pull ups (c-grip, palms away from you) it’s time for next step. We used to call that “exit of power”(literal translation from Russian); the closest I can come up in English would be crossbar push up. Pull up, than bring one elbow OVER the bar, bring second one over, and push, until your arms are fully straight. That’s your triceps, lats, belly @ chest. I can only do 6 proper pull ups, @ one crossbar push up, but lately I’m working on it. Good Luck.

[Angel-of-Death]

Oh man, wow. The crossbar pushup thing sounds really hard, but I'll try.

[Jun Fan]

If you want bigger forearms you need to concentrate on the flexor portion (the belly or inside) of the arm. Seated wrist curls and stuff like that should help, but the extensors don't bulk up like the flexors, so concentrate on them....

[dragonwarrior99]

Hey, Angel-of-Death! It’s nice to have somebody who listens @ tries before screaming ‘Foul’. If you could do more then 12 pull ups (c-grip, palms away from you) it’s time for next step. We used to call that “exit of power”(literal translation from Russian); the closest I can come up in English would be crossbar push up. Pull up, than bring one elbow OVER the bar, bring second one over, and push, until your arms are fully straight. That’s your triceps, lats, belly @ chest. I can only do 6 proper pull ups, @ one crossbar push up, but lately I’m working on it. Good Luck.

woah... never heard of it.. sounds extremely hard!