Wrist/forearm exercises



  • I could Google this, but instead turn to the CWOTF (Collective Wisdom Of The Fern).

    My wrists are getting skinny as the weight has come off. Not necessarily weak, just skinny. Anyone got good exercises or techniques for this?

    I'm doing a fair bit in the way of pushups and gripping for chin/pull ups but that is a hanging grip and not using opposed thumb. Thinking along the lines of farmers carry or something similar - am I on the right track?



  • For wrist/forearm exercises, nothing I've tried beats 'levering' using a sledgehammer or something similar. Simple as it sounds, grab the hammer one-handed and move your wrist to lift it in as many different directions as possible (always against the direction of gravity, of course). The further down the handle you hold it, the harder it is. If you don't have a suitably big hammer but you have a plate-loaded dumbell, you can use this: just put the plates on one end and hold the other.

    You could also buy or build a wrist roller. This is just a cylinder (PVC pipe works fine) connected to one end of a rope with the other end tied to a weight. You hold the tube horizontally in two hands and twist it to wrap the rope around the tube, lifting the weight. Do this in both directions.

    For thumbs, pinch gripping is your best bet. Just pinch two metal weight plates together one-handed (thumb on one side, fingers on the other), lift them up and hold for time.

    Farmers carries are great for grip, but they don't really work the thumbs or wrists much more than deadlifts/pull-ups/rows etc - it's still the fingers that keep the handles in place. One more thing I like for hand strength is towel pull-ups: throw an old towel over each end of the pull-up bar and grab the towels rather than the bar when you do pull-ups.



  • [i][url="http://heavygrips.com/"]http://heavygrips.com/[/url][/i]

    [i]I've never closed the 300 but can do the 250. [/i]

    [i]I don't have popeye forearms either. [/i]



  • Have never directly worked out forearms as find mine are a bit over powering anyway. I alway feel that they are out of proportion with the rest of my arms.



  • MN5 - can you get those from rebel sport?

    [quote name='SimonAdd' timestamp='1355145027' post='331930']

    You could also buy or build a wrist roller. This is just a cylinder (PVC pipe works fine) connected to one end of a rope with the other end tied to a weight. You hold the tube horizontally in two hands and twist it to wrap the rope around the tube, lifting the weight. Do this in both directions.
    [/quote]

    Think I remember seeing this in another manual. I'll give that as go as I have some old weights (lb marked) which I don't use in my other exercises. Reckon I've got some old pipe lying around I could use too.



  • Naaa NTA, I think you can only order them off that site. I inherited mine from someone who knew someone.....

    Those rebel sport ones are too easy but you are officially a beast if you can close the 300. I've never been able to do so, the 250 is tough enough !



  • since you got married your grip strength probably weakened though huh?



  • Are you joking? Stronger than ever!



  • Thought this thread would descend to such immature comments before long......



  • You all lasted far longer than I expected...

    How do you actually 'bulk' your wrists up though? I know you can work on grip strength but that often builds forearms etc.. Isn't the wrist mainly tendons/ligaments? so no real muscle to build up??



  • I guess I'll find out...

    I heard in my youth that Aussie tennis great Ken Rosewall - whose nickname was "Muscles" for his distinct lack of - got his wrists stronger by squeezing a tennis ball repeatedly. No word on whether they got more bulky...



  • jeez, you guys all got your mind in the gutter, I just meant since being married oyu have less time to work out, and the forearms/wrists are an area that most dont work out much anyway



  • [quote name='Paekakboyz' timestamp='1355193915' post='332042']
    [b]You all lasted far longer than I expected...[/b]
    How do you actually 'bulk' your wrists up though? I know you can work on grip strength but that often builds forearms etc.. Isn't the wrist mainly tendons/ligaments? so no real muscle to build up??
    [/quote]

    Dude, who's being rude now ?



  • I wondered how long it would last too - much longer than I guessed...



  • Lets hope no wives or girlfriends happen across this thread... they might repeat Bartman's sentiments!!



  • Mrs TR knows my TSF name...



  • Mrs TA doesn't know the location of TSF... only of the existence of "that rugby forum"



  • Well if my laptop is on, the likes of this and FB are always open, so if Mrs TR chose to do so, she could come on here, whether she could navigate about to see what lies Ive been telling is another matter...



  • over a few years if you are consistent with the pull ups and add some sledgehammer work (and the tennis ball thing), your grip/forearm strength will gradually improve. See how long you can hold on to the bar after doing your last pull up. Repeat consistently.



  • Could always add fat grips in too as these really add a whole lot more emphasis to the forearms.
    I've used them for various curls and pulling exercises. Makes it a lot harder and then difference in pump is insane



  • climb ropes ( no legs ) and do towel pull ups too. The latter are particularly awesome. Do 12 or so of them and come back and let me know how you go. You'll need to get someone else to type though....
     
    On FB I'm a member of a grip strength forum which I hope is a lot less creepy than it sounds and someone mentioned a fisherman he knew closing the 300 grip first time purely from working the ropes on the boats for so many years. Bullshit ? quite possibly but it is the internet and we can't rely on everyone to be as honest as all us ferners.......



  • I'm sure it's true. It's what I think should be a fundamental part of working out for those of us who don't do hard physical jobs for a living-repeat hard exercises as much as possible. 6-10 reps*3 isn't enough. People who have to do tough jobs have to do the work for hours.



  • Yeah but ya can still overdo it really easily. Office workers are warned about OOS and all of that pussy shit but I was down at the park with the boys and wanted to do some rope climbing to show off to some Milfs there. Not happening cos of the pain, stink.


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