forearms and wrists?

mac123

hi, can anyone tell me some good exercises to build up the forearms and possibly around the wrists aswell? im happy enough with my build but my lower forearms and wrists are a little bit on the skinny side!
any suggestions?

Colm_OReilly

What's your current program? Probaly help if we knew your measurements as well.

Deadlifts and pull ups/towel pull ups will improve your forearms as part of the exercise. Hanley knows a good gripper product for directly targeting them.

Hanley

Firstly, I think Colm's talking about these http://www6.mailordercentral.com/ironmind/products.asp?dept=8

Some general thoughts....

-Your wrists are really gonna be limited by bone structure. You might have hit the genetic jackpot and have forearms with reallly long muscle bellies and short tendons that insert almost into your hand, but it's unlikely.

-Quickest way to bigger forearms is to gain weight all over (guessing you're not gonna do that tho!)

-There arm so many different types of gripping strength to be concerned about. The two most important are probably crushing and supporting (ie closing your hand against resistance and holding a load once you have it in your hand)

-Heavy deadlifts are good for forearm developement. I'd pick others above them tho. Fat grip work's good.

-My personal faves:
high rep dumbbell rows (sets of 20, not done all that strict, but with a heavy a$$ weight).
Farmers walks
Reverse Curls (I used these when I was having some trouble with my wrists when benching and my forearms beefed up a bit and the pain disappeared)

Dragan

To be honest, having small wrists and joints can be a big advantage when it comes to "creating the illusion of size" and such!

When it comes to forearm development Hanley listed some great excercises, i quite like weighted hangs, think chins but with no chin involved, with as much weight as you can hang out of yourself for 15 seconds or so.

I also like underhand grip barbell rows, these have done a lot for my forearms flexors.

rubadub

I have 2x6inch lengths of 40mm diameter PVC pipe on my chinning bar. These have bike inner tube stretched over them for grip. These can be moved in place or pushed aside on the chinning bar. They work your forearms really well doing chins/pullups, you will not be able to do as many reps since grip will be the limiting factor.

You could slot similar ones over a barbell or dumbbell to lift with.

Towel/rope chins are good too. I put a towel on the railings of a stairs, this meant I could alter the width, i.e. you could loop it around 1 2 or 3 railings to give different widths where the 2 ends come down.

ICX

Some good exercises here too.

[EMAIL="http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms"]http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms[/EMAIL]

rgiller

http://www.nsdpowerballs.com/

Powerballs are great for wrists and forearms. You can buy them for ~€30 on ebay and if you get one with an lcd readout, you can see your progress over the weeks.

rubadub

ICX wrote: »

Some good exercises here too.

[EMAIL="http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms"]http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms[/EMAIL]

http://www.bodybuilding.com/fun/exercises.php?MainMuscle=Forearms

rgiller wrote: »

http://www.nsdpowerballs.com/

Powerballs are great for wrists and forearms. You can buy them for ~€30 on ebay and if you get one with an lcd readout, you can see your progress over the weeks.

Argos have them, planned on trying one out, might return it on the 16day thing if it is no good.