Improving my forarm routine

[Synpax]

Hi,

I work my forarms nearly every day with the following:
- weighted sidebends with a dB (holding it in place). I use a 60 lbs db and do 2x25 on each side.
- 5-7x20 wrist curls intermixed with reverse wrist curls of the same number. For the wrist curls I use 20 lbs dumbells and for the reverses I use 10 lbs dumbells.

I have tried using a greater weight and less volume, but am unsure about putting that much stress on my wrists.

My forarms have been developing nicely. Maybe 6 months I could wrap my fingers around my forarms up to the middle of my forarm. Now I can't get more than a inch above my wrist. But I know I have to increase the work I am doing to maintain the gains.

Any suggestions?

 

[biogeared]

I really like doing reverse ez bar preachers for forearms/bis.

 

[Backlash]

Wrist rollers are great for forearms, IMO.

 

[ColdCut]

What about the spring-based handgrip squeezers. My forearms shrunk for no apparent reason and im doing this around the house to get them back up to par.

 

[super_rice]

wrist rollers are great, but the results came quickly when i began to do snatch grip deadlifts and weighted chins. just gripping and holding is one hell of a workout, besides, you hold more weight than wrist curls and things. just my $0.02

 

[Tom Treutlein]

Behind-the-back wrist curls seem to do wonders for me. Try those. You don't have to up the weight to maintain, by the way.