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Showing posts with label forearm. Show all posts
Showing posts with label forearm. Show all posts

Monday, May 6, 2019

A Stronger Grip for a Stronger Body

In this day and age, we all know (or should know) how important it is to maintain a healthy level of physical fitness in order to live a good quality life, maintain our cardiovascular system, and keep our bodies strong in order to thrive into our later years. For many of us, this means getting into the gym in order to do resistance training — one of the best forms of exercise that is available to us. For those looking to get back into the gym in order to maximize your health, strength, and vigor, one thing to take into consideration that is often forgotten or completely ignored is grip strength. “Grip strength? What does that have to do with anything?” you might ask. It may not make sense to you right off the bat to take time to train the hands and lower arms while at the gym. I know when I first learned about it, it seemed like a complete waste of time to spend valuable training time on less than 5% of your body, but the truth of the matter is having a strong grip pays many dividends both in your training and elsewhere.
Incorporate these moves in to your current program; you’ll be surprised how much impact a stronger grip can have on your body.




Throw Away the Wrist Straps – Straps are quick fix until you build your grip strength, not a permanent solution.

Fat Grips – Use thick barbells or clip on fat grips for rows, deadlifts, and curls. The extra size on the bar will force your forearms to work overtime.

Farmer Walks – Grab the heaviest dumbbells you can hold and walk until you drop them.

Just Squeeze – Focus on gripping as hard as you can on every exercise. The maximal effort expended will condition you to handle heavier loads.
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Friday, December 28, 2018

6 Killer Forearm Workouts For Men To Build Bigger And Stronger Forearms

Here are 6 of the best forearm exercises to increase the thickness/ size and strength of your forearms. This list will be broken down into categories of exercises designated for pumping up the size of your forearms, and then following up with exercises designed to increase grip strength (forearm strength).




Utilizing any combination of these 5 forearm exercises after your back workout (that’s the most optimal time to perform your forearm exercises), will yield significant and quick forearm growth and strength increases.

Do These 6 Exercises For Big Forearms

Exercise 1: Barbell Wrist Curls – 4 Sets 30 Reps

Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.

The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can and while lowering the barbell, let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.

Exercise 2: Barbell Reverse Wrist Curls – 3 Sets 15 Reps

Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym, or use a flat bench.

You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targetting your forearms better. The reverse wrist curls work the extensor muscles.

Exercise 3: Farmer's Walk

This is a basic yet successful performing multiple tasks practice that will burn fat while expanding hold solidarity to profit your lower arms.

This move builds the wrist and finger flexors, as well as engaging just about every other muscle in your body. A quality expanding, hold reinforcing, muscle-building exercise!

Begin by picking your variety of the Farmer's walk – dumbbells (overwhelming), short barbells and so on.

Step 1: Begin this activity by situating yourself in the middle of your weights choice.

Step 2: Lower yourself down and grasp the handles immovably

Step 3: Keeping your back straight and head forward, control through your heels to raise yourself up

Step 4: Steps ought to be short – push ahead rapidly for the farthest distance accessible in your exercise center/preparing territory, taking frequent breaths.

Important Tip: Do three reps of 30 - 45 seconds each. Focus on your posture to avoid any kind of injury.

Exercise 4: Zottman Curl

Instructions

Think about the Zottman twist as a two-for-one exceptional. It gives all of the upper arm building intensity of the biceps curl and the majority of the forearm building intensity of the switch twist in a solitary move.

What's more, for this situation, the majority of that building improves you at lifting. So whether you're attempting to lift a few sacks of basic supplies with one arm or press out an additional rep of the draw up with flawless frame, you'll be happy you added the Zottman curl to your daily schedule.

Step 1: Stand tall holding a free weight in each hand at a manageable distance by your sides, palms looking ahead (underhand grasp).

Step 2: Keeping your elbows tucked and bolted by your sides, twist the loads toward your shoulders.

Step 3: Flip your hold 180 degrees (to overhand), let the loads down to your sides, and afterward flip your grasp once more (to underhand) to come back to the beginning position.

Important Tip: Do Two sets of 10 reps each. To change the difficulty of this workout, you should simply alter the measure of weight you use. If you want to make it simpler, utilise lighter loads. In the event that you need to make it harder, utilise heavier loads.

Exercise 5: Behind the Back Cable Wrist Curls – 3 Sets 12 Reps

Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.

Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.



Exercise 6: Dumbbell Wrist Extension

Instructions

The inverse of the wrist flexion move, this extension exercise enables to add size and solidarity to your wrist extensor muscles.

Step 1: Sit on the edge of a chair or a bench holding a dumbbell in your left hand, and place your left lower arm on your left thigh, palm down, with your left wrist over your left kneecap.

Step 2: Without lifting your arm off your thigh, curl the hand weight up the extent that you can towards your bicep, keeping up a tight grasp all through the development.

Step 3: Gradually lower the free weight back to the starting position.

Step 4: Switch sides (right) after performing the required number of reps.

Important Tip: Do three sets of 10 reps each. Hold the movement for some time at the peak concentration level before slowly lowering the bar/dumbbells back to the start position.
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Saturday, December 22, 2018

4 tips and exercoses to build big forearms

Stop droning through endless sets of wrist curls. Try these tricks of the trade and build forearms that would make Popeye jealous.




From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it.

From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality.

1. Hammer Grip

Using a hammer grip (palms facing each other) when performing your sets of biceps curls and chin-ups can prove effective simply because the neutral palm position allows the brachioradialis – one of your beefiest forearm muscles – to get involved. This lesson is a simple one: ditch the standard curls and wide grip pull-ups, and use a palms facing in (or even reverse) grip where you can. You’ll be glad you did.

2. Bottoms-up exercises
Here's what you need to know...

    Bottoms-up training has incredible benefits. It improves strength, size, athletic performance, mental focus, anaerobic conditioning, posture, and more.
    Hold a kettlebell with the bell up, handle down. The instability requires you to recruit additional muscle fibers and motor units to control the volatile load.
    Kettlebells and Iron Grip plates work best. You can also use bumper plates and hex-style dumbbells for 9 different exercises.

Few exercises obliterate the forearms, hands, and finger muscles to the extent that these do. You'll be required to activate every muscle in the hands and forearms to stabilize an unstable kettlebell or plate. Bottoms-up exercises also teach grip stability and motor control in the fingers, wrists, and hands which pays dividends when it comes to long-term development of the forearms.

3. Start Doing Strongman Stuff

You’re off to a good start with the loaded carries. I’m not saying you have run out and enter a strongman competition with the intention of setting a new meet record. However, depending on your gym, you may have access to some thick ropes to climb or pull, tires to flip, or stones to carry (those are little bit tougher to get a hold of). If so, don’t hesitate to incorporate them into your training as an auxiliary exercise. One strongman workout and you’ll be going home with your hands fixed in a “perma-claw.”

 4. Make it a Challenge

When performing basic movements, don’t limit yourself to typical barbells and dumbbells – change it up! Give your grip and forearms a challenge by forcing them to really clutch something tight. By this point in time, you’ve probably been living under a rock if you haven’t heard of tools like Fat Gripz which are used to increase bar thickness and subsequently train a lifter’s grip strength. You’ll really have to squeeze tight to get a good hold on a fatter bar, which creates a workout within a workout. As my man John Gaglione likes to point out, with a “crushing” grip you’ll create more tension and subsequently have a better connection and more stable set-up.
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Tuesday, July 17, 2018

How To Get Bigger Forearms With 2 Killer Workout Routines!

Sure, every guy is always working hard using the best exercises for sculpted six-pack abs. But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They’re one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. 





The following routine might seem a little unconventional while you’re doing it, but it’ll deliver thicker forearms.

wouldn’t hurt to improve your grip strength a bit – working on your grip will both develop your forearms and increase your capacity for heavy lifting. Finally, the following two workouts will help you really push those forearm muscles to grow.

1- Massive forearms workout

  •     Hammer curls: 4 sets, 10 reps
  •     Reverse curls: 4 sets, 10 reps
  •     Wrist curls: 3 sets, 20 reps
  •     Reverse wrist curls: 3 sets, 20 reps

 2- Massive forearms workout

  •     Suitcase deadlift hold: 3 sets, 30 reps
  •     Wrist curls: 3 sets, 20 reps
  •     Reverse wrist curls: 3 sets, 20 reps

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Friday, January 19, 2018

Forearm Exercises

Your grip strength is an indication of your full body strength, neuromuscular activation, and overall function.

Don't be fooled into thinking you can increase grip strength by training the forearms and hands with isolation movements like wrist curls. The forearms need both heavy work and pump work to maximize grip potential and pack on muscle. Here are  exercises that'll help you forge an iron grip and killer forearms.




Reverse Barbell Curls

These are great to do at the end of your arm workout – shaving or brushing your teeth is really tough after doing these! This exercise is done with the palms facing down as indicated with the red arrow in the below photo. As I mentioned before, this exercise can make tendonitis in the elbow flare up so be careful if you are prone to overuse injuries. Start out with a really light weight and use slow deliberate form. These can be done either standing or seated, I prefer seated because it keeps you from cheating. If you stand while doing this, make sure that your torso is completely motionless. Many people tend to rock their bodies forward and back to swing and jerk the weight around. I suggest doing these at the end of your arm workout when your biceps are good and weak, that way, even though the biceps is stronger than the forearm they are both worked out evenly.

Starting Position: use an overhand grip making the palms face down.
Ending Position: Raise the bar slowly and steadily – yikes what a forearm pump. Keep it slow, 2s up and 2s down. Make sure your torso is completely stationary, no jerking or bouncing.

Seated Wrist Hammer Curls

In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.

Palms Up Dumbbell Wrist Curls

OK, finally a forearm exercise with the palms up so we can give those poor tendons in the elbows a break. This wrist curl is similar to the above palm down dumbbell wrist curl except our palms are basically facing upward. Again, use a weight bench if you have one to rest your forearms on or sit with spread legs in a chair and rest your forearms on your quads.

Starting Position: In the down position, the wrist is drooping at about 45 degrees and your palms are facing upwards. Your hands should not be horizontal, that’s too awkward. The thumb side of your palm should be about 2″ higher than the pinky side. Now slowly raise the weight to the up position. The forearms remain motionless in this exercise, only the wrists move.
Ending Position: In the up position, the wrist is angled upward at about 45 degrees. The palms are still facing upward. Now lower the dumbbells slowly and repeat.
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Monday, May 8, 2017

Big Exercises to Blow Up your Forearm

But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They're one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. Another FYI: 25 women on the sexiest body part on a man.




Barbell Wrist Curls for Muscular Forearm

Barbell wrist curls have long been recognized as the best forearm exercises for building up muscle. Perform this exercise while sitting on a bench, leaning forward far enough to be able to place your forearms on the bench between your legs. Grip a barbell, palms upwards. Extend your wrists, lowering the barbell toward the floor. Uncurl your fingers to enable you to lower the bar a little further. Tighten your grip of the barbell and curl your wrists upward to raise the barbell just a high as you can. Lower the barbell toward the floor slowly, and repeat the exercise.

Farmer’s Walk

This is one of the best forearms exercises that are traditionally used for increasing the strength of the forearms. It is seen often in many strongman competitions. Pick up a fairly heavy dumbbell in each hand. With your arms straight down at your sides and your shoulders down and back, walk as far as you can go until your grip on the dumbbells can no longer be maintained. Place the weights on the floor to give your arms a chance to recover. After a brief rest, pick up the weights again and continue walking.

Reverse Barbell Curls

This is another one of the best forearm exercises for building up your forearms and your biceps at the same time. Grip a barbell with an overhand grip, hands spaced about hip width, and your feet spaced at shoulder width. Ensure that your thumbs are on the top of the bar, not wrapped around it as usual. With your arms straight and the barbell laying across your thighs, curl the barbell up to the level of your shoulders. Let the barbell slowly return to the start position and perform the exercise again.

Hand Grippers

This exercise can be performed anywhere at any time. All it takes is a small hand gripper, one of the best forearm exercisers ever invented, which is available at any sporting goods store. One exercise simply involves gripping the gripper, closing it as far as possible and holding it in the closed position for as long as you can. Another good exercise is to progressively increase the number of grips done with each hand. Squeeze the gripper once with one hand, and then do the same thing with the other. Each time you change hands, increase the number of times that you squeeze the gripper by one. Keep doing this until you simply cannot do any more.

Newspaper Scrunch

This is certainly an unusual name for an unusual exercise that is great for strengthening your fingers and forearms. Take a single sheet of newspaper and grab it by the corner using your thumb and forefinger. Using only these two fingers, gather the sheet of paper up into a ball, and then squeeze the ball tightly in your hand until your grip tires. Do this again with your other hand. Keep alternating hands until you have scrunched up the entire newspaper.


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Monday, April 24, 2017

The Ultimate Forearm Workout & The 6 Best Forearm Exercises for Popeye Arms

From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it. 




From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality.

The Best Forearm Exercises

Loaded Carries
Trap bar carry
Reverse thumbless preacher curl
Farmers walk/static Hold
Palms-up over-bench wrist curl
Hammer Curls

routine out:

Monday

Chest with oversized grips

Tuesday

Back and barbell holds

Wednesday

Arms with oversized grips

Thursday

Shoulders with oversized grips

Friday

Legs with plate pinches

Saturday

Rest and hand exerciser

Sunday

Rest and hand exerciser
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Thursday, November 17, 2016

Workouts to build bigger forearm muscles

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they require less sets. I suggest once a week total forearm workout is sufficient for its complete stimulation.





Sample Workout  forearms

Seated/Machine Reverse Wrist Curl    Sets   3   Reps    15,12,10

Seated/Machine Wrist Curl    Sets   3   Reps    15,12,10

Farmer’s Walks    3    Failure (60sec rest)

Wrist Roller    3     10, 8, 6

Gorilla Grip Trainer/alternative    3    20,20,20

Towel  pullup   3   Reps    15,12,10

Behind the Back Cable Curl    3   Reps    15,12,10
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7 Best Exercises For build forearms

Your forearms don't get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically.




Failing to train forearms results in weak grip strength, and let's cut to the chase, skinny-looking arms. Target yours with these 7 forearm exercises and sayonara to your skinny arms.

Barbell Wrist Curl

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

 Barbell Wrist Curl - Standing; Behind Back

- Stand up and hold the barbell behind you, arms extended, palms facing back.

- Raise the barbell up by curling your wrists and slowly lower it back down after a short pause.

- Keep your arms still throughout.

Wrist Extension

- Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing down.

- Raise the barbell up by extending your wrists and slowly lower it back down after a short pause.

- Keep your forearms pressed against your thighs throughout.

Behind the Back Cable Curl

- Attach a D-handle to the low pulley of a cable machine, grasp the handle in your left hand, and step forward (away from the machine) until there is tension on the cable and your arm is drawn slightly behind your body. Stagger your feet so your right leg is in front. Curl the handle but do not allow your elbow to point forward.

Reverse Curl

- Grasp the bar overhand at whatever width is comfortable. Keeping your upper arms against your sides, curl the bar.

Towel  pullup

- Hang a towel over a pullup bar and grasp an end in each hand. Hang from the towel and then pull yourself up until your chin is above your hands. If that’s too difficult, simply hang from the towel for as long as you can.

Wrist Roller

- The image shows the bar attached with a weight from a string – hold this with hands extended and a bit above your shoulder height.

- Unroll the weight by rotating your wrists forward until the weight will go no further (don’t bend your elbows throughout)

- Contracting your prominent wrist forward for full stretch, begin to roll the bar backwards

- Return to starting position (weight at top) and repeat
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Sunday, September 18, 2016

10 Exercises to Maximize Hand, Wrist, and Forearm Strength

There are many reasons to strengthen your hand, wrist and forearm muscles. You use these muscles in everyday tasks such as opening jars and lifting groceries. Strong arms and hands can increase your work performance if your job requires that you use your hands and arms frequently, for example. Athletes of all types can also benefit from strength training in the hands and arms.






Flex and extend all fingers, while making a complete fist for 30 seconds. Next, open and close your fingers do 2 sets of each for a total of a minute.

Flex your wrist and hold in maximum flex for 30 seconds with the elbow straight but not locked.

Extend your wrist with the elbow straight for 30 seconds. Do 2 sets for a total of 2 minutes. These initial three stretching exercises will prepare you for the more complex and more intense weight-bearing exercises to optimize muscular development and the strength of the forearm.

Seated Wrist Hammer Curls - In a seated position with your back straight, place your forearm on your thighs with your thumbs pointed upward. Use a 5-, 10-, or 20lb weight in a hammer position and lift it back and forth slowly for 3 sets of 20 repetitions. This will develop your brachioradialis muscle, which inserts at the distal aspect of the forearm at the wrist. Greater hypertrophy of this muscle will give more definition and balance of the forearm.

Seated Wrist Straight Curls - This is to develop your flexor muscles. In a seated position, with your forearms on your thighs and palms facing upward, with a 5-, 10-, or even 20lb weight in hand, flex your wrist upward. Keep the forearms well placed against your thighs for greater stability and isolation of the wrist and forearm musculature. Be careful to place the wrist three to four inches away from the knee to allow the full range of motion. Do 3 sets of 20 repetitions.

Seated Reverse Wrist Curls - This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.

Finger Curls - This is an easy exercise to perform and will develop finger and hand strength. Simply sit and hold a 5-, 10-, or 15lb in weight your hand. Turn your hand with the palm upward with the back of your wrist on your thigh. Allow the weight to roll down your fingers, and now curl your fingers back holding the weight securely. Remember to keep the back of your wrist against your thigh throughout the execution of the exercise. Use weight which you can effectively control and execute the exercises properly.

Dumbbell wrist curls - involve wrist flexion and therefore target the wrist flexors. Grab a light dumbbell with your right hand and sit on a bench. Set your right forearm on your right thigh with your wrist hanging over your knee and your palm facing the ceiling. Maintain your elbow and wrist in the same plane with your forearm parallel to the floor. Flex your wrist as high as you can. Slowly lower the dumbbell as you extend your wrist, allowing the dumbbell to roll into your fingers. Complete three sets of 12 reps. Repeat on the other side.

Wringing Tools - Grip your wringing tool firmly with both hands. There may be a designated section for each hand. If not, place your palms on opposite ends of the tool, a few inches apart in the center and an inch or two away from the ends. A rolled up hand towel can substitute for a wringing tool.
Wring the tool in opposite directions. While one hand turns forward, the other should move back toward your body. This movement is similar to wringing out a wet towel.
Repeat the wringing motion several times. You don't have to change positions or actions because the wringing motion works both hands in different directions as you move back and forth.

Dumbbell Radial and Ulnar Deviation - Assume the same position as in dumbbell wrist curls with your palm facing up and your wrist just beyond your knee. Keep your right forearm parallel to the floor on your right thigh. Hold the weight in your right hand. Bend your wrist to the left by moving the pinking side of your hand laterally to the left. Bend your wrist to the right by moving the thumb side of your hand laterally to the right. Complete three sets of 10. Supinate your forearm by flipping your palm down toward the floor. Repeat the same motion for three sets of 10.
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Friday, July 8, 2016

Awesome Forearm Exercise - Fat Bar Wrist Roller



 Forearms are rarely, if ever, prioritized in a training routine. If anything most people simply toss in a couple light sets of wrist curls at the end of their workouts. But serious forearm training could be the key to success in breaking through training plateaus and/or taking sports performance to the next level. Regular forearm training can also help prevent injuries such as carpel tunnel syndrome and elbow tendonitis (i.e. tennis elbow).





Here is a great forearm exercise that you can do in the gym. All you need is about 7 feet of rope and a thin strip of rubber about 10 inches long and 2 inches wide, an old bicycle tube or something similar would be ideal.




 


  •     Set an Olympic barbell in a rack so the barbell is approx. shoulder height.


  •     Place a 45 lb. plate on one end of the barbell, this will balance out the weight and prevent the barbell from tipping. 

  •   On the other end of the bar wrap the strip of rubber around the middle of the sleeve of the Olympic barbell.


  •     Tightly tie one end of the rope around the strip of rubber. The rubber is used to keep the rope from slipping on the barbell.


  •     Tie the other end of the rope to a dumbbell.

You now have an excellent thick bar wrist roller set up. The thick end of the Olympic barbell will work the forearms and grip a lot harder compared to a thin handled wrist roller. And because the barbell is supported in a rack you can focus 100% on working the forearms. Rather then having to hold the weight out in front of you like in a traditional wrist roller exercise.

You will need to use some chalk in order to get a good solid grip on the smooth barbell sleeve. Next time you're at the gym, give this exercise a try.
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Saturday, June 11, 2016

Exercise The Right Way & The Wrist Curl


Other articles in this series looked at a number of exercises, mainly from the perspective of developing a comprehensive muscle building program. Sometimes we take things for granted, especially when it comes to performing the basic exercises that constitute the core of most bodybuilders' training regimes.





It is useful, therefore, to describe in detail the processes involved in actually doing these exercises. This will help beginners to start out using the correct techniques before moving on to potentially more dangerous heavy weights. If it also helps more experienced lifters to redress some of the little faults that have almost imperceptibly crept in over the years, all the better.

In this article we'll take a close look at the wrist curl.

MUSCLES TARGETED: flexor carpi radialis, flexor carpi ulnaris

STARTING POSITION


Sit on the edge of a bench.
Grasp the bar with a closed supinated grip at a width of roughly 8 to 12 inches.
Position the feet and legs parallel to each other with the toes pointing straight ahead.
Lean forward placing the forearms and elbows on the thighs.
Move the wrists forward until they extend just beyond the patellae.
Allow the wrists to extend and the hands to open so that it is only the fingertips holding the bar.

UPWARD MOVEMENT

Raise the bar by flexing the fingers and then the wrist.
Flex the wrists as far as possible without moving the elbows or forearms.

DOWNWARD MOVEMENT

Allow the wrists and fingers to slowly extend back to the starting position.
Repeat or finish set.
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Saturday, April 23, 2016

6 Exercises Forearm Muscle Building


It is extremely important not to neglect working your forearms during your exercise routines. The hands, wrists, and forearms should be prioritized while warming up and while working out. Below, I will review and demonstrate several stretches and essential exercises that will allow you to build strong and symmetric forearms.





Forearm Muscle Building 

The first exercise for forearm muscle building is the palm down wrist curl. Grab two dumbbells and place your hands on a bench. You need to sit on your knees with this exercise. In a slow motion, move your wrist up as far as you can and then back down to the starting position.



Forearm Muscle Building Exercise
The Gritty Details

When it comes to training your forearms directly, Kreipke has three recommendations:

    Perform higher reps: 10-20, with an average of 15 per set
    Take less rest between sets: just enough time to allow the burn to subside, rather than a full minute
    Train them long and hard: 60-plus reps a workout

"The isometric grip work from your other pulling work—assuming you didn't use straps—should give you plenty of work in the higher-intensity range [using heavy weights for lower reps]," Kreipke says. 



Forearm Muscle Building Exercise
 Curl the barbell

 Curl the barbell up and toward you. With a slow, controlled motion, you want to curl the barbell up and toward you. By moving the barbell slowly, you maximize the gain on each repetition. You want to curl your wrists all the way, bringing the barbell as close to you while only using your wrists as possible, before letting it back down.[12]

    At the apex of this motion, you will feel the hard squeeze in your forearms.[13]







Forearm Muscle Building Exercise
Seated Reverse Wrist Curls

 This is to develop your extensor muscles and is also done in a seated position with your forearms on your thigh, palms facing downward, with the wrist three to four inches away from the knees. Grasp the weight and extend the wrist fully. Do this for 3 sets of 20 and be sure to not lift the elbows from the thighs when extending the wrists. Keep the palms down.
 

Forearm Muscle Building Exercise

This exercise for forearm muscle building is called the seated palm down wrist curl. You place your forearm on your thigh as with the exercise above, but this time you have your palm downwards.
The difference between these two exercises and the first two is that when you place your forearms on a bench, you have a steady and firm resting place for your forearms. But when you place them on your thighs, they won’t rest that steady and it will be much like using free weights when training large muscle groups.


Forearm Muscle Building Exercise
plate Curls

The next step to big, menacing forearms is to increase how hard your fingers can pinch together. Train this grip by varying the way you hold your weights.

Instead of doing a bicep curl with a dumbbell, use a plate and grab it by its end. Do 5-6 sets of 4-8 reps; if you can do more, use a heavier plate.
 


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Monday, February 22, 2016

Cable Wrist Curl




  1- Start out by placing a flat bench in front of a low pulley cable that has a straight bar attachment.

   2- Use your arms to grab the cable bar with a narrow to shoulder width supinated grip (palms up) and bring them up so that your forearms are resting against the top of your thighs. Your wrists should be hanging just beyond your knees.

    3-Start out by curling your wrist upwards and exhaling. Keep the contraction for a second.

   4- Slowly lower your wrists back down to the starting position while inhaling.

    5-Your forearms should be stationary as your wrist is the only movement needed to perform this exercise.

   6- Repeat for the recommended amount of repetitions.





Variations:    


1-This exercise can also be performed sitting down by kneeling and using the bench as a resting position for your forearms. Your   wrist can hang over the bench and the same movements as mentioned above can be performed.                                 

 2-You can also use a dumbbell instead of a barbell.                                  
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