Forearms

Hey, quick question.

I've been lifting steadily (4-5 days a week) for about 2 months now. I've seen/felt some real improvement, especially in the biceps/triceps. I was just wondering -- what sort of exercises are the best for making sure your forearms keep up with your upper arms? Wrists, too -- I don't want them to be weak if my upper arms are growing..

One PT at my gym recommended using a bar with a rope on it attached to a 50-75 lb weight and rolling it up slowly. Haven't tried that yet. I just want to make sure my whole arm grows and not just part of it. 

yeah the weight thing and rolling it up works the thing you must be sure to do is KEEP UR ARM STRAIGHT OUT and wroll it up slowly dont lose posture. Another thing youcan do is arm wrestle lol. Also another workout you can do is reverse bicep curls i think its what they are called. instead of doing a regular bicep curl you invert your forarm so your fist is facing outwards instead of inwards hope i helped.

 Yup, those are all good - the roller probably more so than inverted curls.

Another one I like - toss a couple towels over the chinup bar, and hang on to them instead of the bar while doing chinups. That's grip work to the max.

 You are doing chinups already, I hope? Curls are okay to get you started, but chins are a better overall mass builder for your arms - and your entire upper body. Narrow-grip for biceps and upper back, wide-grip for shoulders and lats, pronated and supinated grip variations for bicep- and tricep-dominant variations - it's all good.

Nah, you don't have to stop doing curls, they're a useful detail-work instrument. But doing chins means developing faster :)

Is there a version to improve forearm strength for guitar-type playing? Maybe less vigorous? I can't manage chinups and strong stuff...yet, lol!!!  

Also, how do you do the roll-up rope and weight? Would you mind explaining it to me? I might could adjust that to a frailer nature!

Original Post by 2beittybitty:

Is there a version to improve forearm strength for guitar-type playing? Maybe less vigorous? I can't manage chinups and strong stuff...yet, lol!!!

Also, how do you do the roll-up rope and weight? Would you mind explaining it to me? I might could adjust that to a frailer nature!

 Are you Southern? That "might could" stuff is so cute -- that's one definite thing I noticed coming from New York to Alabama.

 

Anyway With the rope and bar thing, what you would do is take a decent length rope (not taller than you are, right about your height), tie it to a weight that suits your current strength, tie it to bar, and then hold your arms out straight and slowly use both hands to roll the rope up around the bar (lifting the weight in the process). You can twist both ways, forward and backwards, to work your under/upper forearm.

It really burns.

Thanks! That sounds do-able

Yes...think Deep South...next to the 'Hub City' Hattiesburg...100 miles roughly from the Gulf Coast, New Orleans and the Capital in Jackson...What's left of us! After Katrina...

Lot of friends in Morgan City, Alabama!

Edited: Realized I made a guessing game with location clues involving cities and locales- even the Capital!- without giving the state, lol!

Howdy, neighbor! Good ole' Missisip'!

I understand there can be a 'culture shock' between north and south, lol!

My daughter recently finished college in Ann Arbor, Michigan and was rather irratated by the regular questions she had to deal with..."Did we have more-than-one or ANY stoplights in town...?" "Did we still have an OUTHOUSE...?" AND she STAYED in trouble for being TOO friendly. lol!!!

I've been to New York on a 25th Anniversary Trip, when we visited a Thanksgiving Fellowship meeting in Plainsfield, New Jersey, 3 years ago. We were taken on a bus to Times Square and the Trade Center site  

We saw how Times Square doesn't sleep as it was well after midnight at the time- 3am getting back!

Sooo much activity! I re-affirmed my 'country mouse' nature- I'll never make a 'city mouse', lol!'