Wrist and Forearm

Schism

I was just wondering do you guys know any exercises for your wrists and forearms? I asked one of the instructors in the gym and he just said to grip the dumbell tightly when doing curls. Im sure this will help but im looking for a specific exercise.

Can anyone enlighten me?

g-punkteffekt

best for forearms are deadlifts for sure. 2nd best maybe pullups.

Frank Bullitt

for me the best thing for wrists was doing push ups on my knuckles

iregk

Well various exercises will all help, i.e. bicep curls by curling your wrist slightly inward, pull up etc...

For a wrist specific one what you can do is get a light enough weight, sit down and rest your forarm on yoru squd. Palm of your handing facing the roof. Now with the weight in the hand start to curl your wrist upwards you.

HammerHeadGym

Check out John Brookfield's Grip tips. He is a bad mamba jamba for the wrist and grip training.

rediguana

Just buy one of those V-Shaped Grip things that are specifically designed to strengthen your wrist and forearm. I'm sure you can even get them in Argos.

I tried searching on the net but all I found was this http://www.boysstuff.co.uk/product.asp?id=10118&random=988277615&cid=15&subcat=&scid=

I'm sceptical, but maybe worth a shot.

justsomebloke

if you do want to go down the grippers route you could get something like

http://www.heavygrips.com/

or

http://www.ironmind.com/ironmind/opencms/ironmind/Main/captainsofcrush.html

I wouldn't bother with any of the ones you could get in argos or other shops as they generally aren't hard.
That said things like deadlift, farmers walk, plate pinch gripping and general just lifting heavy stuff will help also build up your forearms.

rediguana

Yeah, sorry, I hated plugging Argos

tribulus

I'm going to assume you want bigger forearms specifically rather than a better grip ( Though obviously there's a correlation between the two).

I quite like hammer curls and strapless deadlifts/shrugs/RDL's.

Other things I've tried and liked where hex DB holds - you need a hexagonal dumbbell obviously and plate pinches.

I've personally found forearms and bicep/tricep size to come along as you get bigger as a whole. Since I went from 185-195lbs I've seen a noticeable difference. Just train a few of those things and eat, eat eat!

Vinnie K

I find these the best
http://www.criticalbench.com/exercises/forearm-curls.htm

allabouttone

cylinder/stick, rope, weight, stairs.

Hanley

If you're trying to strengthen your wrists then reverse barbell curls are great for it.

If you want size then I've no idea what you should do. Just make sure you use straps sparingly.

Schism

Thanks for all the replys, some really helpful posts there.
Its not grip im after at the moment, its just that i'm seeing gains on my upper arms and was wondering if there was anything I could do specifically for my forearms and wrists.