Train forearms with bands

[justregularguy]

As some of you might know I'm a big fan of professional armwrestling and that's where I got these two exercises from.

It's meant to train the pronation and supination of your wrist, but it really involves the whole forearm.
You can do this sitting down or standing up but you def will get a good pump in your forearms doing this

Let me know if you know more ways to train the forearms with bands!

[Dave Reslo]

For a long time I did sets of wrist curls with my arm straight and a band looped under foot. I use long wide bands so I'd pin it under my foot leaving more or less of the band free to decide the difficulty. I'd aim for 100 reps, then the same but reverse wrist curl. The reverse wrist curls would obviously lag behind and the range of motion would fall significantly.

There's a course floating around the internet called something like the Health For Life forearm course. I tried to emulate the exercises in that, which were with either weights or a leverage bar. I recall wrapping a loop round a door handle, standing back and doing sets of ulnar and radial deviation training just sort of waving my arm up or down, and similar for pronation/suppination. I've tried what must be similar to arm-wrestling positions pulling on a heavy cable with the door anchor using different arm positions. These all worked OK I think even though the wrists weren't all that isolated and again the range of motion was difficult to quantify.

For a short while I did set something up to try and target pronation/suppination very directly: running a band between door attachments at the top and bottom of the door, holding the band in the middle, and twisting. I would not recommend this because of the hassle involved in the setup and because round about this time I injured my wrist.

[justregularguy]

Mar 6, 2019 16:46:10 GMT Dave Reslo said:

For a long time I did sets of wrist curls with my arm straight and a band looped under foot. I use long wide bands so I'd pin it under my foot leaving more or less of the band free to decide the difficulty. I'd aim for 100 reps, then the same but reverse wrist curl. The reverse wrist curls would obviously lag behind and the range of motion would fall significantly.

There's a course floating around the internet called something like the Health For Life forearm course. I tried to emulate the exercises in that, which were with either weights or a leverage bar. I recall wrapping a loop round a door handle, standing back and doing sets of ulnar and radial deviation training just sort of waving my arm up or down, and similar for pronation/suppination. I've tried what must be similar to arm-wrestling positions pulling on a heavy cable with the door anchor using different arm positions. These all worked OK I think even though the wrists weren't all that isolated and again the range of motion was difficult to quantify.

For a short while I did set something up to try and target pronation/suppination very directly: running a band between door attachments at the top and bottom of the door, holding the band in the middle, and twisting. I would not recommend this because of the hassle involved in the setup and because round about this time I injured my wrist.

Sounds great! At first I didn't think there was so many forearm exercises one could do with bands. I think this exercise will be a forarm killer too. Kinda a band/weight hybrid exercise. I'll try it out tomorrow

[fredhutch]

One thing I've done is use elastic as resistance for a conventional wrist roller. Anchor the bands at floor level, and have the other ends of the bands attached to the rope on the wrist roller. Only the rope will actually touch the roller, I think that saves wear and tear on the bands. So you need to back away quite a bit from the anchor, your arms will be pointed at the anchor point. Now twist away until the bands almost contact the roller. I find this works better than using weights on the roller, for one thing the resistance is constantly increasing. Make sure you keep a tight grip on the roller, one time it slipped out of my hands and really got catapulted downrange right into the door. Great moments in physical culture....

[SantaCruzer]

Have you checked out this guy?

www.strongergrip.com/armwrestling-gear/mighty-hand-trainer-mean-green/

[gruntbrain]

Train forearms with hand to hand tosses of an 16# shotput 

[Bruce Tackett]

A great way to do wrist curls with the hook is to have the bands attached low, and hold the Hook handle down at your side slightly behind you with your palm facing backward. You can fold bands in half for this.

[justregularguy]

Mar 6, 2019 20:53:47 GMT Bruce Tackett said:

A great way to do wrist curls with the hook is to have the bands attached low, and hold the Hook handle down at your side slightly behind you with your palm facing backward. You can fold bands in half for this.

Cool idea! I never thought about that

[Mr Average]

I must admit I still train my forearms the old fashioned way, the only problem is that most of the time I forget to change hands

[Bruce Tackett]

Oh, my side.

[justregularguy]

Mar 6, 2019 23:01:13 GMT Mr Average said:

I must admit I still train my forearms the old fashioned way, the only problem is that most of the time I forget to change hands