Weak Forearms

Yer Aul One

Hi guys,

Been making good gains on Lat Pull down lately but I am failing due to strain in my forearm.

My question is: is it normal to feel strain in forearm or should I review my form.

If it is normal, what exercises could I do to straighten?

Thanks

Tefral

Yer Aul One wrote: »

Hi guys,

Been making good gains on Lat Pull down lately but I am failing due to strain in my forearm.

My question is: is it normal to feel strain in forearm or should I review my form.

If it is normal, what exercises could I do to straighten?

Thanks

are you curling your wrists in? I never feel any strain on my forearms doing lat pull downs.

To build your forearems do farmers walks, deadlifts with a fat bar or wrist curls with your forearm supported on a bench.

Yer Aul One

I don't think I curl my wrists but maybe I do unknowingly.

What hand grip do you recommend? I recently changed so that my thumb follows the rest of my fingers, over the bar.
I used to grip with my thumb under the bar.

Alf Veedersane

It's possible you're involving your forearms too much in it. Make sure you're doing the pulldown right...retract the scaps and pulldown.

Maybe you are, in which case work your grip. Work your grip anyway, it's useful.

But if you're not sure about your form, back off a bit on he weight and make sure it's right. You might benefit your lats more at a lower weight tham you currently might be.

Yer Aul One

I will come down the weight and work on form. Definitely doing something a miss, might get one of my mates to have a look.

Cheers

JJayoo

When you say strain do you mean pain? or do you mean as you do your sets your forearms are getting tired quickly?

Yer Aul One

I mean they burn and get tired, during the set. They are the ones that make me fail rather than my back, which is annoying.

JJayoo

Well that's fine then. You just need to get some straps. Go through your normal routine and once you feel your forearms are becoming the weak point then put on the straps. This way your forearms will still get worked while not being a limiting factor

Yer Aul One

It kind of feels like I am pulling with my arms a little, especially the very last part to get it under my chin.

I am going to review and make sure I am bring my elbows down straight

jugger0

You need to work on your weak grip strength as mentioned above, i think one armed DB rows work well, as do plate pinches (bumper plates work best) even hanging from a bar will do the trick.