Forearms

[muscelove]

I know there is anther thread about this is discussion right now but. Theres 2 parts to the forearm i think the top and bottom. Im sure its made up of many different muscles. What i want to know is which part performs what task. Gripping curling etc. Also has anyone ever tried hanging a weight from a broomstick witha piece of rope like 3 feet long and rolling it up and down casue it kills the tops of my forearms. Thanks

 

[AhMadKooL]

I find that the weight on the stick excercise is not that great for size. It's more of an ndurance excercise. As was mentioned in the other thread compound excercises like deadlifts are your best bet.

AK

 

[mrhoon]

Don't quote me on names or spelling, but the brachioradialis, and the brachialis, are the larger muscles on the top of the forarm. To exercise them you need to do reverse curls and hammer curls, each works both but the focus is different. Don't waste time with the broomstick. Any BIG lifts that require gripping will help the bottom muscle of the forarm.

 

[blut wump]

Take a look at the collection of grip-training tools on http://www.ironmind.com and their wealth of info on gripping.

 

[AEKDB]

Take a look at the collection of grip-training tools on http://www.ironmind.com and their wealth of info on gripping.

Another great website for grip and strength tools: www.fractionalplates.com

There service is amazing!

 

[cwc73]

Don't quote me on names or spelling, but the brachioradialis, and the brachialis, are the larger muscles on the top of the forarm. To exercise them you need to do reverse curls and hammer curls, each works both but the focus is different. Don't waste time with the broomstick. Any BIG lifts that require gripping will help the bottom muscle of the forarm.

Absolutely right. Heck, I'm pretty sure you even spelled it correctly.

Brachialis pulls on the ulna only which makes it the only pure flexor of the joint
Brachioradialis is at the top of the forearm. It functions as a flexor and a rotator.
Biceps Brachii is the strongest flexor of the joint. It is what people consider the "bicep muscle." It also helps in rotations.
If I'm right, reverse curls would work best for building the top of the forarm up other than the obvious compound movements.

 

[Kane Fan]

I've heard bad things about reverse curls
do you guys think this is accurate or just bs

 

[cwc73]

Actually, what I wrote is straight out of a book. I don't bs with people.

 

[mrhoon]

Ok, so I was partially right. Thanks cwc73. The Brachialis is actually on the upper arm, it is between the medial head of the triceps, and the Biceps brachii. The brachioradialis is the largest muscle in the upper forarm, and it is acticated with the hammer curl, along with the biceps muscles. Reverse curls use the same muscles as well as many extensor muscles, which makes this exercise valuable, in that it helps balance the predominance of the wrist flexors over the wrist extensors. Reverse wrist curls do not incorperate the biceps muscle , and focus on the wrist extensors.(top of forarm) Many would argue that you could skip regular wrist curls, as you would get a great burn doing you deadlifts, bent rows, cable rows, pullups, chinups etc. This covers static grip strength, but you may also want to incorperate some kind of gripping tool for crushing strength. I like the Ivanco Super Gripper. But there are others.
http://www.ivanko.com/products/html_stuff/gripper_info.html