Forearm excercise?

[New Guy]

Umm... I am not sure forearm is the right word... but I want to train the muscle in the arm between the bicep/tricep and the wrist... probably the muscle group used for tennis??? Using bodyweight or weights, doesn't matter.

Thanks.

[CosmicFish]

There's some good debate going on about forearm exercises over here:

http://www.martialartsplanet.com/forums/showthread.php?t=44094&page=1&pp=15

[New Guy]

Debate? What debate?

So, what's a wrist roller?

Thanks! :D

[CosmicFish]

OK, perhaps "debate" wasn't the best word to use. ;)

Here's an example of a forearm roller:

http://www.frixo.com/sites/fitness/exercises/roller.html

Start with the weight at the bottom and roll the handle until it gets to the top. Then roll it back down and up the other side. Repeat . . . :D

[inteq9]

Here is a link to a T-Nation article with a great grip workout in it. It is an article on increasing your chin-up strength, but in the beginning there is a great routine that I have done a couple times, and will keep doing until my shoulder is healed.

Warning, your forearms and hands may fall off after this workout!

Keep Your Chin Up! (http://www.t-nation.com/readTopic.do?id=460273)

[New Guy]

Oh, cool thanks!

[Vadla]

the wrist roller will do some of the muscles but there are twenty something of them in the forearm...

http://www.paddleball.com/paddles/Accessories/wristbuilder/anatomy1.jpg

some handgrips could help do the other muscles and try simply waving around a heavy stick but stopping it at each strike (basically tennis) but do a wide variety of movements. That'll help build overall volume

[tetsu ryu]

you could always do finger tip pushups.. or you could make a pain stick.. lol its basically a weight tied to a stick by rope... you just roll the stick in your hands until the weight is lifted from the floor to the stick and be sure you work both arms evenly. and for your grip you could pinch a 35 lbs plate while holding it away from your body to be sure not to drop it on your foot.

[Crimson_Stone]

This guy I used to train with had massive forearms, yet never did any forearm specific exercises. When he lifted he focused on the lift and crushing the bar with his hands. This I believe developed his forearms, its similar to how olympic gymnasts develop huge arms yet never do singe bicep curl.

[pgm316]

This guy I used to train with had massive forearms, yet never did any forearm specific exercises. When he lifted he focused on the lift and crushing the bar with his hands. This I believe developed his forearms, its similar to how olympic gymnasts develop huge arms yet never do singe bicep curl.

At the gym you see people pounding the 20 / 30 lb dumbells with there bicep day workouts. Then you see the big guys doing chinups 200+ lbs, deadlifts, powercleans ie 200 / 300 + lb lifts.

So still trying to work out how they manage to get bigger arms without doing bicep exercises :D