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Post by countryboy on Dec 12, 2018 23:11:58 GMT
Like most of you, I like to use different gadgets to work the forearms, but one of my best combinations is standing dumbbell wrist curls combined with wrist rollers. (I use the wrist roller that Bruce invented, and I have a guage on it indicating the amount of resistance.)
For the standing dumbbell wrist curls I hold them the way you would hold a suitcase, and I curl up and in towards my hips as far as I can, and then curl the other direction as far as I can, away from the hips...sort of like 2 exercises in one. Then with no more than 20 seconds of rest, I do a set of 25 with the wrist roller. Then with very little rest, I repeat until I have completed 3 or 4 sets of each.
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Post by Bruce Tackett on Dec 13, 2018 14:46:36 GMT
For the standing dumbbell wrist curls I hold them the way you would hold a suitcase, and I curl up and in towards my hips as far as I can, and then curl the other direction as far as I can, away from the hips...sort of like 2 exercises in one. I've done that. It's a good one. As well as overhand/underhand wrist curls, I believe you should also include leverage and grip exercises for full forearm development. |
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Post by countryboy on Dec 13, 2018 16:37:14 GMT
I believe you should also include leverage and grip exercises for full forearm development.
Bruce
I do gripper work as well, and bar hanging (not to be confused with "hanging around bars").
I also have a big collection of old phone books , and tear them in half and in quarters, and I also do 3 forearm exercises from the old Atlas course.
I don't recall ever doing leverage work and am not sure what their value is because, to me, exercises like wrist curls seem to be leverage moves.
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Dave Reslo
Caneguru
Not quite severely obese
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Post by Dave Reslo on Dec 13, 2018 16:52:52 GMT
The thing with leverage lifts is that they are significantly harder at certain parts of the movement. So ideally you should change the angle the lever comes off at from set to set.
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Post by countryboy on Dec 13, 2018 17:16:55 GMT
The thing with leverage lifts is that they are significantly harder at certain parts of the movement. So ideally you should change the angle the lever comes off at from set to set. I'll buy that logic. Now...I need a few examples of THE BEST leverage lifts. |
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Post by Bruce Tackett on Dec 13, 2018 18:33:41 GMT
Leverage exercises hit those forearm muscles not hit by wrist curls.  Radial deviation  Ulnar deviation  Pronation (rotating your fists inward) Supination (rotating your fists outward)  Pronation (rotating your fists inward)  Supination (rotating your fists outward) |
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Post by countryboy on Dec 13, 2018 19:54:12 GMT
Thanks. I think I will start by doing those 3 exercises at odd moments during the day since I am self employed and I can pick my times.
Just one more question....are these exercises kind to ligaments and tendons, or should one approach with extreme care? |
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Post by Bruce Tackett on Dec 13, 2018 20:17:23 GMT
No forearm exercises are kind to ligaments and tendons. Moderate resistance, more reps.
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Post by mr potatohead on Dec 13, 2018 21:24:56 GMT
From the illustrations, looks like this type tool can be used for all of them. |
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Deleted
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Post by Deleted on Dec 13, 2018 21:49:47 GMT
Mikey I have a similar leverage bar and I use it for all of them. You can also do that stuff with a kettlebell. This guy is doing stuff a little differant than I learned from Pavel, but he's giving some examples. The last exercise he's sitting pretty far away:
Dave Whitley shows another exercise with a lighter KB.
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Deleted
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Post by Deleted on Dec 13, 2018 21:53:30 GMT
Bruce, I agree with you. I have strained fingers, thumbs and elbows in my young and dumb days. Doing stupid and crazy stuff in my early training years. Who hasn't?  |
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Post by Bruce Tackett on Dec 13, 2018 22:11:41 GMT
From the illustrations, looks like this type tool can be used for all of them. Yes, you could use those for the leverage exercises, but I use them for fist in, with the weights hanging below. For fist out, this thing gives you the most ROM: And this thing is great for hammer to the front and hammer to the rear. I do both hands at the same time. It sits on the floor and I just reach down and pick it up::  |
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Bob50
Caneguru
Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Dec 13, 2018 23:35:10 GMT
The best tool for forearm work. Today I worked out with it for several hours.   |
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bob44
Caneguru
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Post by bob44 on Dec 14, 2018 0:48:54 GMT
I haven’t done it for years, but I use to climb a climbing wall once a week. My fingers and forearms would take a week to recover. It had an auto belay which was fun. But the best workout was to climb up and back down.
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Post by Bruce Tackett on Dec 14, 2018 0:49:13 GMT
The best tool for forearm work. Today I worked out with it for several hours. View AttachmentOMG! What a man!! |
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