wrists and forearms

[Dwayne123]

What can i do to make my forearms and wrists bigger other than wrist curls. there like sticks atm

 

[oso0690]

What can i do to make my forearms and wrists bigger other than wrist curls. there like sticks atm

Deadlift. Thick bar deadlifts (2"+ handle Diameter), actually, anything thick handled, thick handle curls etc. With wrists, you're pretty much gifted/plagued with your wrist size. One thing that will make the wrists bigger is sledge levering. http://www.geocities.com/ltgodfrey/lever.html Has some techniques for levering. The only way I know of to make your wrists bigger is by working the tendons in them which is done so by levering and steel bending. Even so, they are only tendons which takes a while to see noticable gains if any.

 

[TheOak84]

i dont think u can make ur wrists bigger, but try some HIT for the wrists...

 

[mustang_00]

i got a 4" pvc pipe and drilled a hole in the middle and put a rope through it (knotted so it won't fall out) and i let about 4 feet of rope down and tie a weight at the end. lift the pipe so it's eye level and your arms are fully extended and just "ring" it up to you so the rope wraps around the pipe until the weight touches it, then "ring" it back down until it hits the floor. I only use 20lbs but i do it till i can't move my forearms anymore. I have bad wrist pain and it actually helps out a lot for me.

 

[Agent Dana Scully]

LOL get one of these bad boys:

http://www.indoor-rock.co.uk/images/i/56.jpg

http://www.metoliusclimbing.com/Simulator---blue_400w.gif
http://www.metoliusclimbing.com/holds_boards_simulator.htm

 

[harbinator]

Just put weights around your wrists when you masturbate, I have 27" forearms now

 

[perp69]

Try Farmer holds or walk. I like the holds better myself because you can use more weight. Helps your grip and forearms. You won't believe the veins that will start popping up in your arms also.

Perp

 

[rick_hfh]

i got a 4" pvc pipe and drilled a hole in the middle and put a rope through it (knotted so it won't fall out) and i let about 4 feet of rope down and tie a weight at the end. lift the pipe so it's eye level and your arms are fully extended and just "ring" it up to you so the rope wraps around the pipe until the weight touches it, then "ring" it back down until it hits the floor. I only use 20lbs but i do it till i can't move my forearms anymore. I have bad wrist pain and it actually helps out a lot for me.

Tha tis one of my favorite forearm exercises. You can feel the burn better than most lifts with this one.

Another way I hit them is to raise an e z bar to paralell with the floor to hit the outer side of the forearm. Then I let the bar rest against my thighs and wrist curl the weight up my thighs. Or you can do them behind the back.

Hammer curls and reverse curls also help stress the fore arm.
Good luck, soon you will be looking like popeye.

 

[big4life]

i got a 4" pvc pipe and drilled a hole in the middle and put a rope through it (knotted so it won't fall out) and i let about 4 feet of rope down and tie a weight at the end. lift the pipe so it's eye level and your arms are fully extended and just "ring" it up to you so the rope wraps around the pipe until the weight touches it, then "ring" it back down until it hits the floor. I only use 20lbs but i do it till i can't move my forearms anymore. I have bad wrist pain and it actually helps out a lot for me.

This, along with static holds, and hammer curls will help your forearms. Your wrists are something you're born with.

 

[Extra_Strong]

unless you have muslecle around your wrist u will not be able to change the size.

but smaller wrists make the forearm look bigger.

wrist culs .. hammer curls are enough for me.

 

[Protobuilder]

i got a 4" pvc pipe and drilled a hole in the middle and put a rope through it (knotted so it won't fall out) and i let about 4 feet of rope down and tie a weight at the end. lift the pipe so it's eye level and your arms are fully extended and just "ring" it up to you so the rope wraps around the pipe until the weight touches it, then "ring" it back down until it hits the floor. I only use 20lbs but i do it till i can't move my forearms anymore. I have bad wrist pain and it actually helps out a lot for me.

Great idea. Thanks for posting that. Simple, cheap, and effective.

 

[perp69]

You can grow your forearms but have never seen anyone grow their wrist-not going to happen.

 

[vin01]

For those or you who do Farmer's walks/holds..

Do you use DB's? I like to hold plates better, but my gym only has 45 or 100lb plates.
Are there any other options?

 

[perp69]

For those or you who do Farmer's walks/holds..

Do you use DB's? I like to hold plates better, but my gym only has 45 or 100lb plates.
Are there any other options?

I do plate pinches and holds. For the plate pinches I will double up the plates like 2-45lb plates. For holds I use the rack with bars set about knee level. Then load up the barbell and pull and hold. For both I will try to increase either my hold times or weight every time.

Perp