my forearm workout

[nuknuk]

just thought I would share.

5 sets of wrist curls(this is done with barbell with 10lb plate on each side, seated on bench with hands/wrist hanging off.) to failure.
5 sets of standing reverse wrist curls. 15 -20 reps, done with same weight.

 

[dreww]

Those are the exercises I do for forearms as well. Sometimes use db wrist curls too

 

[big in vegas]

I make sure I do the same thing and then I'll do hammer curls squeezing the DB as hard as I can while I do them. Then like every other week I'll take 2 10# plates and face them together so that the smooth sides are out, then grab them so that my thumb is on one side and 4 fingers on the other and hold that as long as I can until my grip strength gives out. I've done 3 10s before, but my hands are small and it was awkward

 

[Metal85]

just thought I would share.

5 sets of wrist curls(this is done with barbell with 10lb plate on each side, seated on bench with hands/wrist hanging off.) to failure.
5 sets of standing reverse wrist curls. 15 -20 reps, done with same weight.

ur sitting on the bench, or forearms on bench?

 

[big in vegas]

ur sitting on the bench, or forearms on bench?

I'd assume he's sitting with his arms on his thighs, but it'd work either way

 

[Metal85]

I'd assume he's sitting with his arms on his thighs, but it'd work either way

oh ok I do that sometimes with DB's individually. If I use a barbell I do it standing with barbell behind me and curl hands up

 

[nuknuk]

ur sitting on the bench, or forearms on bench?

both, forearms are kept on bench with knees sqeezing them in.

 

[Metal85]

both, forearms are kept on bench with knees sqeezing them in.

gotcha

 

[theBIGness]

i like to use the rope on a stick with a weight hanging from it

 

[Metal85]

i like to use the rope on a stick with a weight hanging from it

yeah those work great, I hate doing them tho, I feel like that is something more to be done at home, like push ups