forearm workout

i got pretty decent arms from doing biceps and triceps but for some reason my forearms suck. anyone can recommend any good forearm workouts?

jk bro.. hehe

Originally Posted by miguelitoE46

but

Originally Posted by miguelitoE46

i knew that was going to be the first response

but it works....


seriously here ya go bro.. http://www.bodybuilding.com/fun/exer...uscle=Forearms

grab a bench bar... and hold it behind your back. To explain it, say you are facing a wall and your body is against it, put your hands behind your body with your palms facing directly behind you while holding a bench bar with hands about shoulder width.
http://www.criticalbench.com/exercis...rearm-curl.htm

Originally Posted by cowmoo32

i knew that was going to be the first response

yea i saw that coming from a mile away. lol still funny though.

Originally Posted by 325rider

grab a bench bar... and hold it behind your back. To explain it, say you are facing a wall and your body is against it, put your hands behind your body with your palms facing directly behind you while holding a bench bar with hands about shoulder width.
http://www.criticalbench.com/exercis...rearm-curl.htm

interesting, well i gotta try that. in the video it looks like he's massaging his ass with that bar.

do your hammer curls (bicep curls where you keep the weight straight intstead of twisting your wrists). those work forearms and biceps and will help give your arms that thicker, shirt filling look around your bis, elbows, and forearms.

Originally Posted by clk500

interesting, well i gotta try that. in the video it looks like he's massaging his ass with that bar.

You can also do that exercise using the low cable machine. Just hook on a straight bar and roll it behind your butt like in the video. You can take a step or two away from the machine and not have it rolling right on your butt if you want.

You'll be surprised at how effectively that exercise isolates your forearms.

can anyone also recommend any excercises to make ur hands stronger, like for rockclimbing.

i have the same problem as you bro ......but recently what i do is i jsut SQUEEZE THE SH1T outta the bar when im doing deadlifts/benchpress/chinups....and u'd be surprised at the results i'm getting from JUST this and the occasional farmer walk

as for rock climbing....i haven't been...but i would suggest working on ur pinch grip....see the bodybuilding link posted earlier for a pinch exercise.

Originally Posted by clk500

can anyone also recommend any excercises to make ur hands stronger, like for rockclimbing.

How about rock climbing?

Originally Posted by clk500

can anyone also recommend any excercises to make ur hands stronger, like for rockclimbing.

my friend is a very sucessful climber and I used to train him as well.. We found that doing various close to wide grip chins utilizing a finger board (which has multiple spaced/sized holes & pinch grips works best. You can pick them up for around $100 I think and mounts easily say on a beam in your house. In addition rubbermaid roughneck container filled with sand works wonders to strengthen your fingertips. Simply thrust your fingers down into the sand (best to keep them together at first) repeatedly until they start to feel slightly 'raw', but don't overdo this one..
Oh yeah, don't forget that warming up your hands (stretching etc.) is vital for the longevity of your hands.. many people overlook this and hello premature arthritis!! After your workout it is equally if not more important to stretch them out again! Hope this helps!!
(i'm not just pulling this outta my ass.. I am a certified personal trainer.. if you want more in-depth answers feel free to ask.. i'm not in it for the money, well at least on this site i'm not.. just helping out friends!)

Do your workouts and all, but go rock climbing (on plastic first). You will work muscles you never knew you had, and you will work the forearms pretty fawkin seriously too.

Originally Posted by clk500

can anyone also recommend any excercises to make ur hands stronger, like for rockclimbing.

I went rock climbing once, and I know from experience that besides upper body strength, you need to have an equally good lower body strength. The next day after I went rock climbing, my whole body was aching, including my abs, which is weird. LOL. But rock climbing is really fun.