Forearms/Wrists Strength

[Dr Gonzo]

My forearms and wrists have always been a weak point... recently i have switched to bodyweight exercises because free weights are bad for my shoulders/elbows (long story). I have starting doing chin ups again and noticed a little twinge in my forearms and wrists which could be the start of tendonitis... What methods do you guys use to strengthen your forearms and wrists? Do you find hitting the heavy bag alot helps?

[karatekid530]

squeezing something like a tennis or racquet ball would help, captains of crush style grippers too. climbing stores sell grip trainers designed to build forearm strength too. punching would definitely be a good way to build arm strength since you are a boxer after all... also maybe wrist curls with weights, not sure how good those work though

[MagnificentMatt]

Heh..Get freeweights and hold them with your fingers, roll your fingers up, and your wrist, this will work your forearms and wrist..(Wrist Curls)

[Jazzo]

Edit: To other folks since I just noticed that this chap does not like the free weights.
----------------
If you desperately need grip strength then use deadlifts.

Not only a very easy method of loading the body with large amounts of weight, but you have to hold onto the bar.

[RockOn33]

u can always tie a weight to the middle of a bar with about three feet of slack... roll the rope around the bar, and then let it down, just by rotating ur hangs. Do this while holding ur arms straight out

[Dr Gonzo]

thanks guys
i just find that my forearms get fatigued before everything else and this in turn leads to long painful injuries
ill try all of these and figure out which ones are best....

[Koa]

Can do pushups with a barbell with some round weights attatched.. Use an improper grip..

Basically, make a fist as if you were going to punch, then place your thumb across your index finger.. Grip the bar like this when you do your pushups and it will force your grip strength to increase, or you will fall on your fists..

[amy]

You may want to ice your arm where the pain is after your workouts and take an IBuprophen as well.

[Koa]

Glucosamine/condroiton is a good one as well. Helps actually lube the joints, but if its the tendons, you need to first rest then strengthen.

[viru§™]

Deadlifts.

[Punisher33]

I think poster already mentioned this, but a wrist roller is probably one of the best workouts you can do for your forearms. You can get them at your local sporting store for 15 or 20 bucs, or make one out of rope and and one of your dumbell bars. I would try and do as many as you can for 3 sets, I would start with a 2.5 pound weight and work your way up.

Another thing you can try is, when you do your chinups, during your last rep just hold at the top for as long as you can, that will not only improve your forearm and wrist strength, but it will help give you a stronger hand grip as well.

[Dr Gonzo]

thanks guys - all good advice

[Dr Gonzo]

tried the wrist roller method (a broom stick handle and a rope)
works a treat! thanks guys

[MSTR]

My daddy said that I am a limp wristed little fagg, so to prove him wrong I started jerking off the barn yard animals to make me big and strong. I started on our pet dog, and gradually as my strength grew more and more I jerked off more and more animals. Now my forearms are ridiculously strong, to the point where I can jerk off ten bulls a day and still not break a sweat. So take that you bunch of limp wristed fools.

Hmmmm.... Quite an odd post if I say so myself Gonzo. Care to elaborate any further. :)

[Dr Gonzo]

Hmmmm.... Quite an odd post if I say so myself Gonzo. Care to elaborate any further. :)

:rofl

fucken dickhead :lol:
crawl back into your hibernation hole and suck off a family of otters :tong

[MSTR]

:rofl

fucken dickhead :lol:
crawl back into your hibernation hole and suck off a family of otters :tong

hahahaha.

[ralphc]

My forearms and wrists have always been a weak point... recently i have switched to bodyweight exercises because free weights are bad for my shoulders/elbows (long story). I have starting doing chin ups again and noticed a little twinge in my forearms and wrists which could be the start of tendonitis... What methods do you guys use to strengthen your forearms and wrists? Do you find hitting the heavy bag alot helps?


If you are prone to training injuries it would be a good idea to find out why. Perhaps you ought to visit a physicain who specializes in sports medicine. May not be cheap but at least you will get good advice.