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Forearm building and wrist strengthening

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danzig66
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2004/02/17 02:25:25 (permalink)
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Forearm building and wrist strengthening

Hi folks,

This is my first post, so please be gentle!

I have real problems adding mass to my forearms and also feel my wrists are really weak (I broke one as a child). This means I seem to hit a wall really early when I try and lift heavier weights.

I have a wrist roller which I used twice a week alongside barbell wnd dumbbell wrist curls, but as I say, I never managed to gain any noticeable mass and my wrists still felt weak.

Can anyone recommend a routine to help? What about all those weird and wonderful products I have found online? Has anyone used these?

http://www.wristripper.com/detail.html
http://www.gripstik.com/forearm_exercise_equipment_how_to_use.html.html
http://www.powerballs.com/powerball_works.html

Thanks for any tips!

D.
#1

5 Replies Related Threads

    shreklikedave
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    RE: Forearm building and wrist strengthening 2004/02/17 08:32:41 (permalink)
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    1) if you wear wrist straps then stop

    2) do exercises specifically for grip and wrist strength these include plate curls, static holds/ hangs, plate pinching, thick bar holds etc.

    3) use exercises which, bt there nature, work your grip. These include deads, sldl, barbell rows, chins, farmers walks, cleans etc

    4) any exercise you do grip the bar as tight as possible including things like bench press, curls etc
    #2
    MikeyFive
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    RE: Forearm building and wrist strengthening 2004/02/17 10:18:13 (permalink)
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    A training partner of mine used to have the same thing - broke his wrist as a youngster and subsequently got pain in his wrists whilst doing weights.
    By just going heavy on exercises that naturally build your grip he no longer gets any pains.
    Also do the exercises Shreklikedave points out.

    M5
    #3
    easyslip
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    RE: Forearm building and wrist strengthening 2004/02/17 20:52:05 (permalink)
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    M5, is your training partner able to do cleans etc? I'd like to do lifts like this, but with a dodgy wrist I'm not sure if I'll be able to.
    #4
    MikeyFive
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    RE: Forearm building and wrist strengthening 2004/02/17 21:44:25 (permalink)
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    quote:
    Originally posted by easyslip

    M5, is your training partner able to do cleans etc? I'd like to do lifts like this, but with a dodgy wrist I'm not sure if I'll be able to.



    He didn't used to be able to do front squats with a clean grip, but I think he could now.

    M5
    #5
    Bananadude
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    RE: Forearm building and wrist strengthening 2004/02/18 13:36:49 (permalink)
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    I broke both wrists at age 12 (at the same time, plus my nose!!), and don't suffer any pain in my wrists, but they are a bit on the thin side. My forearms are also lacking any real mass, although i have no fat on them whatsoever. Not scrawny though and I have muscle there, but my mum has the same kind of arms, so must be genetic to a large extent.
    #6
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