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Discussion in 'Strength & Conditioning' started by tiva, May 20, 2005.
Any one have any good fore arm exersises?
Lift things with thick handles. A cheap way to do it is to slip PVC pipe over your dumbell handles( assuming you have plate loading dumbells).
Ironmind has great grippers. In fact, check out www.ironmind.com .
They have a whole section on grip training. Good Luck
There are a ton of gimmick forearm builders out there but as with most things, the basics are the best.
Free weights for everything, stop using straps when you do heavy shrugs and deadlifts etc...
If you want to concentrate more on the specific muscle group you can do reverse grip curls and forearm curls resting on a bench.
If you want pure pain and torture you can make your own forearm machine for free just from stuff around the house. Get an old broom handle and cut it to about 12" in length, drill a hole in the dead center and thread a length of rope thru just long enough to reach the floor, knot it off at the handle then tie the other end to a gallon jug of water. Lift your arms straight out and begin rolling the handle lifting the jug as the rope wraps around. When it's at the top, slowly reverse and let it back down. Repeat until your forearms catch fire.
The forearm roller is great. You can use it with your palms facing up as well as down. When you want more variety, do exactly the same thing, only use a peice of PVC instead of a broom handle/dowell. You can work all the way up to 3" PVC eventually. There are lots of sizes of PVC pipe, and it is CHEAP.
Lift odd things like big rocks and sandbags. If you have an old duffle bag, fill it with a bag or two of sand and try picking it up off the ground and pressing it overhead. Do not grab by the handle, but by the body of the bag.
Do bicep curls, but hold the plat in your hand instead of the bar. If you can do 50# curls, start with a #35 plate. Hold it with your fingers spread underneath and your thumb on the top. Curl it flat up and down.
Take two #25 plates and sandwich them together with the smooth sides out. Pick them up in one had with a pinch grip and see either how long you can hold them or how far you can walk with them. Gradually work up in weight. I guess there are asome guys who can do this with #45's.
El Duderino gave the best (and easiest to follow) advice, which is to do everything with dumbells and no straps.
I'm with Gary.
If you feel like spending some money search through Ironmind's catalog.
Yes sir, Ironmind has some neat stuff. A little on the expensive side in my opinion but excelent quality stuff.
I have a few of the Captains of Crush Grippers.
Squeeze a tennis ball, then curl your hand towards your forearm. 3 count. "Uncurl" your hand, and slowly release grip on the tennis ball. Wont take but a few reps.
Thats exactly what I was going to recommend. Bruce Lee used this.
Good recommendations here. Or, you can work at a dairy farm (old school) and hand milk cows
I like the forearm curls and reverse curls using barbell. The old forearm rolls are a good finisher.