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New member
Any one know of a free weight excersize that help both improve?
grip strength/forearm size?
- Thread starter musclefattie
- Start date
Wrist Curls will help forearm size.
Standing Wrist Curls - dumbbel or barbell
Seated Wrist Curls - dumbbel or barbell
Behind The Back Wrist Curls - barbell
Reverse Wrist Curls barbell - barbell
Look her for a full list and form guide:
http://www.ast-ss.com/training/exercises/arms/arm-intro.asp
Hope that helps,
H.
--------------------------------------------------------
A Man Is Only As Faithful As His Options
Standing Wrist Curls - dumbbel or barbell
Seated Wrist Curls - dumbbel or barbell
Behind The Back Wrist Curls - barbell
Reverse Wrist Curls barbell - barbell
Look her for a full list and form guide:
http://www.ast-ss.com/training/exercises/arms/arm-intro.asp
Hope that helps,
H.
--------------------------------------------------------
A Man Is Only As Faithful As His Options
endpoint
New member
This is a complex one so read carefully.
In one hand pick up the heaviest weight you can. stand up. with your arm hanging to your side......hold on to the weight till you cant no more. then pick up a lighter weight and repeat.
another hard one.
on a chinup bar/the rafters in your garage(in my case) grap hold of it. and HANG off it till you cant no more.
Also challenge the grip of your hand by changing the width of the bar you use. I have seen pads you can get to increase the width. There are also some funky lock things you can buy (havent seen them/used them) try wearing gloves.......not wearing gloves.....wearing gloves......not wearing gloves.
another thing ivanko (spelling?) make a hand gripper exercise machine. Like the old school ones in the york plastic range........but i think these are better and adjustable.
Having trouble finding them in australia......gonna look harder or just order them.
( do you know how crappy the australian dollar is?)
hope that helped
In one hand pick up the heaviest weight you can. stand up. with your arm hanging to your side......hold on to the weight till you cant no more. then pick up a lighter weight and repeat.
another hard one.
on a chinup bar/the rafters in your garage(in my case) grap hold of it. and HANG off it till you cant no more.
Also challenge the grip of your hand by changing the width of the bar you use. I have seen pads you can get to increase the width. There are also some funky lock things you can buy (havent seen them/used them) try wearing gloves.......not wearing gloves.....wearing gloves......not wearing gloves.
another thing ivanko (spelling?) make a hand gripper exercise machine. Like the old school ones in the york plastic range........but i think these are better and adjustable.
Having trouble finding them in australia......gonna look harder or just order them.
( do you know how crappy the australian dollar is?)hope that helped
Last edited:
Use thick bars for everything.
Do farmer's walks
Buy a CoC gripper and use it
Go to www.ironmind.com and look around
B True
Do farmer's walks
Buy a CoC gripper and use it
Go to www.ironmind.com and look around
B True
try an old exercise known as thor's hammer
you pick up basically a hammer.... or a dumbell with weight only on one side...... hold your forearm parallel to then ground and rotate it 180 degrees from the right to the left....... lee priest also recomends doing these..... he has 17 1/2 inch forearms
also dead lifts and pull ups are wonder full for strength
and supersetting wrist curls with wrist extenions will blow the heck out of them.
you pick up basically a hammer.... or a dumbell with weight only on one side...... hold your forearm parallel to then ground and rotate it 180 degrees from the right to the left....... lee priest also recomends doing these..... he has 17 1/2 inch forearms
also dead lifts and pull ups are wonder full for strength
and supersetting wrist curls with wrist extenions will blow the heck out of them.
Drifter, are you kidding? Surely you are about the CoC gripper....from ironmind? Maybe not training on it properly... ahhhhhh haaaaaaaaa I get it!!!! ha ha
B True
B True
musclefattie
New member
Thanks for all the help, few questions: what are zotterman curls, and will Coc also improve my grip strength? I already do wrist culs and sometimes behind the back barbell culs for my forearms and get a good pump, but my forearms aren't growing as fast as the rest of my body and my grip strength has been static for a few months-this is most noticeable wheni do pullups or shrugs. I'll try to hold weight/hanging from the bar techniques you guys suggested but won't Thor's hamer work my shoulder more than my forearms? Once again thanks
w8liftinglady
New member
all these are good suggestions...another one that helped me was to take 2 plates(start small)..holding them tightly together,gradually increase the size and weight of the plates...this will increase your "pinch"grip.
endpoint
New member
about zottman curls
http://www.testosterone.net/html/30odac.html
the exercise is half way down the page
NOTE THE COMMENT:to prevent recruitment of the forearm flexors, bend your wrist back so that the back of your hand is at almost a 45-degree angle to your wrist
Hammercurls do use the forearm.......but zottman curls do not.
they are designed to eliminate the use of the forearm
http://www.testosterone.net/html/30odac.html
the exercise is half way down the page
NOTE THE COMMENT:to prevent recruitment of the forearm flexors, bend your wrist back so that the back of your hand is at almost a 45-degree angle to your wrist
Hammercurls do use the forearm.......but zottman curls do not.
they are designed to eliminate the use of the forearm
Last edited:
absolute hardgainer
New member
I have seen an exercise device called an "eagle claw" that is designed to increase grip strength. It is an oval shaped metal ring with hooks suspended inside, you grip it and squeeze it. I think one of my local martial arts stores still stocks them, but they are expensive.
If you are looking to develope strong hands/grip cosider picking up a martial art like Brazilian Jiu Jitsu or Judo.
hardgainer (pump)
If you are looking to develope strong hands/grip cosider picking up a martial art like Brazilian Jiu Jitsu or Judo.
hardgainer (pump)
absolute hardgainer
New member
I have seen an exercise device called an "eagle claw" that is designed to increase grip strength. It is an oval shaped metal ring with hooks suspended inside, you grip it and squeeze it. I think one of my local martial arts stores still stocks them, but they are expensive.
If you are looking to develope strong hands/grip cosider picking up a martial art like Brazilian Jiu Jitsu or Judo.
hardgainer (pump)
If you are looking to develope strong hands/grip cosider picking up a martial art like Brazilian Jiu Jitsu or Judo.
hardgainer (pump)
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