Hi. I've been lifting for a while and I've noticed my forearms and wrists are a little weak. A friend of mine said "It's okay, by doing benches and deadlifts you'll improve your wrists and forearms too", but I wanted to consult to you also. Is that really so, or should I do additional exercises? And when should I do them?
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BrunoOh 10y ago
Deadlifts, reversed grip curls, farmers walk.
EscritorDelMal 10y ago
And hammer curls
Josewasframed 10y ago
A quick way to build huge forearm muscles is to get a weight (roughly the same weight that you can bicep curl) and do wrist curls with it. This is just holding the weight at your side, and curling, not your arm, but just your wrist. This will build huge forearms for you in no time. Do it at the end of your workout though, since afterwards, your arms will feel dead.
Also to build wrist strength, do pushups on your fists. I always found that doing pushups this way made my wrists stronger and I look like a badass doing them. But practice caution and don't roll your wrist while doing these since that could mess up your wrist.
RedRhapsody 10y ago
I always get a good pump in my forearms after doing chin ups.
[deleted] 10y ago
Pull ups are even better
[deleted] 10y ago
Fat grips, pull ups, bent over rows
DforDeadpool 10y ago
Thanks. Do bent over flies count?
LBEB80 10y ago
Work your grip, not your forearms. Pullups bar hangs, static deadlifting holds, and as mentioned farmers walks.
[deleted] 10y ago
Anytime you are grasping a bar, then you are working forearms.
To focus on them, in the gym I do forearm curls and also something I'm not sure the name of but basically you have a broomstick with a rope in the middle and a weight on the end of this rope. You grab the broom stick and twist so as the wind the rope up to the stick. Do this in both winding directions.
At home, I have a gold's gym grip exerciser that you squeeze that goes from 20 to 90 lbs. I also have a machine by weider that your arm goes in and you stretch a spring to move your hand downward.
Gawernator 10y ago
Pull ups, deadlifts
69weed420 10y ago
do plate flips
https://www.youtube.com/watch?v=tMeEg2MX8XM