Forearms

[eXcessiveForce]

It is not impossible to wrist roll a 50 lbs weight I have seen it done. I have done 40lbs myself by using two 20lbs cement weights. I didn't say it was easy or at all fun, and you have to work up to it. I started with 5 and went to 20 pretty quickly,

I have heard of people using much higher weights but have not witnessed it myself.

[Zlatan]

I didnt mean to bitch at you excessiveforce, its just ive gotten people who are alot stronger then me and they cant do 30 and 40 lbs. Were you holding your arms locked at the elbows straight out, horizontal to the ground, while you were rolling, or were you arms bent?

[eXcessiveForce]

I do them arms bent elbows against the body in front, or if you can get on a chair or balcony, you can do them with your arms straight down infront. it changes the excercise slightly but it will work the forearms. This way it is also harder to roll it with the palms away from the body.

[Zlatan]

Right, thought so, now the picture is a little clearer, i thought that you were doing them with arms locked. Thats the method i use and its pretty effective for me. Apparentley if you bend your elbows, its takes the stress off, of the forearms and puts it more on your biceps.

[jonbid]

so it seems to me that you need weights to do some of the main exercises. So i have bout myself 20kg York Dumbell's. But I am not sure what these weigh in pounds, as most exercise tutorials talk in pounds.

Will these be heavy enough to last me a good while, take into consideration that I am 15. hehehe but quite strong for my age. I can armwrestle my 18 year old brother who has prety strong arms (he is a drummer for a band).

Is armwrestling a good indicator if arm strangth?
so many questions so little time

[Biker]

It is 2.2 lbs per kg.

As far as armwrestling being an indicator of arm strength, depends on who you talk to.

[Zlatan]

That 20kg, will do great jonbid, if you can handle that much weight, with no prior forearm training. In my experience, most people have weak forearms to start with. I used a 10lb plate to start and know have gone up to 15lbs. Remeber to keep your arms locked at the elbows to get the most out of the wrist roller.

[kh_s]

Ehh, would a "Forearm Bridge" help to strengthen the forearm or anywhere on the arms ?

[Biker]

There is a company that makes some of the grippers that look like the old cheesy one. Only these are call the Captains of Crush, or something like that. If I remember correctly they are in a set of four grippers, hard, really hard, incredibly hard and so freakin' hard only a few people have actually closed it. They're supposed to be pretty good at building grip strength.

[RBFC]

The company referred to is Ironmind. Their address is www.ironmind.com.

There are five grippers in total:

Trainer = 100 lbs.

#1 = 140 lbs.

#2 = 195 lbs.

#3 = 280 lbs.

#4 = 365 lbs.


Most weightlifters who have never done specific grip work have trouble or cannot close the #1 on their first attempt. Only one man, Joe Kinney, has closed the #4 under confirmed conditions.

Lee

[epimetheus]

http://sab3.tripod.com/ART_griptraining-2.htm

http://www.t-mag.com/articles/156short.html

http://www.mhhe.com/hper/physed/athletictraining/illustrations/ch24/24-38.jpg

[Builderofmuscle]

Bruce Lee's forearm exercises:

wrist roller

fingertip pushup

reverse curl

gripping machine

zottman curl

barbell wrist curl

reverse wrist curl

the leverage bar

lifting weights with different fingers

the isometric squeeze

[dragonwarrior99]

i would recommend using a wrist roller, although i do all the excercises that Builderofmuscle listed, along with farmer's walk. the thing about wrist rollers is, most people just cant handle the incredible burn. you basically have to ignore it and force your wrists to roll.

[Derk]

What are wrist rollers?

[dragonwarrior99]

its this thing for your forearms. you roll the bar to wind up the cord, and a weight is attatched to it. heres a picture i found of it-