wrists and forearms

[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