Can also use a dowel (thick handles preferred) with a rope attached to the end of the dowel and a BB plate on the other end of the rope. Just to note, lumber mill and yard workers will have good forearms and grip, from their daily hard work.
I fashioned a wrist roller out of 3 in. PVC pipe. It is much more effective than most of the commercially sold versions, which are maybe half that diameter.
this is a good idea...
The thicker handle allows less finger leverage, which makes it harder to hold onto the handle. Just holding onto the thing can be a bit challenging. Once you start cranking, your forearms immediately fill with an enormous pump.As I open the Suez Canal to flaming with my last sentence above.
i do direct forearm training and use some straps on back/trap work other wise as most suggest no straps i do old school rope attached to weight on bottom and roll up ,down,up, down 3 x and do under hand gripand cable or bar behind back wrist curl x3 .i have small type joints and not blessed i would say to have great forearms ,,,i like to get pump to further them...my inners pop,,
Just to note; seen guys doing one arm curls, with a Olympic bar. Whole new feel to activating muscle fiber that is mostly never approached by regular curling exercises. The question of balance and control was a main factor. Good Luck
Reverse BB Preachers had my arms burning real good while training. Went to failure. Next day wasn't even sore. WTF? I find it hard to get my forearms sore. I trained back that night too. Concentrating on squeezing the grip real hard too to bring the forearms into it. No straps
this is what i'm working with. really want the top to pop. excuse the mess my body is in. i'm on the new side to lifting.
im suprised no one has mentioned hammers......... if you slow the movement down and dont jerk the weight up as most do, they are a good finisher for your bicep routine with out having to directly work forearms
true,,,i never liked them local....across the body version when my bicep tedonitis is ok,,,i lik,,
this thread has inspired me to break out me wrist roller tho,,, couple of times a week...off gear the two things that noticeably shrink are my neck and forearms,,, might have to break out the neck harness too,,,
Two large buckets full of sand. Make fists. Do whatever it takes to dig to the bottom of each bucket, but do not at any time break the fist into fingers. Twist, push, whatever.Your forearms will grow... eventually. Try chinning a lot. Some call them pullups, I call them chins. No straps, wraps, nothing. Your forearms/grip and biceps will be the limiting factor in how many chins you can do.
That ultra-thick bar works great on forearms for chins, pullups, pushdowns, benches, curls, wrist curls, you name it. Good call!!!!