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Forearm and wrist strengthening routine - advice

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danzig66
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2004/02/23 15:04:28 (permalink)
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Forearm and wrist strengthening routine - advice

Hi,

From advice given in a previous thread (thank you), I have made up the following routine for the sole purpose of strengthening my wrists and forearms which are particularly weak and hold me back when trying to lift heavier weights. This routine is based on the fact that I can't get to a gym at the moment and I only have a limited selection of equipment at home (grippers, barbell, dumbbells and wrist roller). I would appreciate any input as to whether this is worthwhile, or whether I could choose a better series of exercises.

Tuesday Saturday
------- --------

grippers (3x10 - is that enough?) grippers (3x10)
plate pinch (3xto failure) plate pinch (3xto failure)
lever lifts (3x8) hammer curls (3x8)
reverse lever lifts (3x8) reverse barbell curls (3x8)
reverse barbell curls (3x8) zottman curls (3x8)
zottman curls (3x8) wrist curl (dumbell) (3x8)
wrist roller reverse wrist curl (d/b) (3x8)

I don't have enough spare dumbell bars to do farmers walk otherwise I would do that too.

The general concensus seems to be that there is not much to be gained from hitting the same body part twice a week so I am concerned that my routine might have a bit too much repetition in it.

Any opinions welcome!

Cheers,

D.
#1

4 Replies Related Threads

    danzig66
    New Member
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    RE: Forearm and wrist strengthening routine - advice 2004/02/25 16:21:18 (permalink)
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    bump! anyone? Also what grip work do you folks do - and how often/how long does it take?

    Tuesday
    -------
    grippers (3x10 - is that enough?)
    plate pinch (3xto failure)
    lever lifts (3x8)
    reverse lever lifts (3x8)
    reverse barbell curls (3x8)
    zottman curls (3x8)
    wrist roller

    Saturday
    --------
    grippers (3x10)
    plate pinch (3xto failure)
    hammer curls (3x8)
    reverse barbell curls (3x8)
    zottman curls (3x8)
    wrist curl (dumbell) (3x8)
    reverse wrist curl (d/b) (3x8)

    #2
    AUTIGER
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    RE: Forearm and wrist strengthening routine - advice 2004/02/25 16:45:45 (permalink)
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    your going to do that many exercises just for your grip? overtraining!
    #3
    pugboysi
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    RE: Forearm and wrist strengthening routine - advice 2004/02/25 19:40:18 (permalink)
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    i agree, you hit your forearms on so many exercise you dont really notice them.
    if you need to directly hit them, do 3 sets max of about 20 reps of wrist curls on a heavyish weight. thats all that is required.
    #4
    the block
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    RE: Forearm and wrist strengthening routine - advice 2004/02/25 20:11:15 (permalink)
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    i have found doing static holds and farmers walk this last month or so has
    made a huge difference to my grip. i havent done any wrist curls for weeks. i think that with the grip work you need to do exercises which are similar or have carry over to specific exercises you want to progress on and also some general work.
    but i am far from being an expert. me is a beginner ;)

    i'll just do 2/3 exercises, at 2/3 sets of each excepting static holds which i do 5/6 sets of,after a weights session.
    #5
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