got a work out question, how to work the forewarm?

thanks

 

A lot of rock climbers do wrist curls - one arm at a time. Easy to do at work & stuff too.

There's another way to work the forearm but you can't do it at work.

 

Tie a 5-10 lb weight to a rope about 4-5 ft long then tie the rope to a 2 ft wooden pole. then turn the weight with both hands to roll up the weight, this will burn your forearms like crazy

 

If you do heavy compound movements you dont need any direct forearm work.

 

I find the most comfortable ones for me are the little grip things that you squeeze and dumbell curls with you arms behind your back resting on your buttcheeks just doing little upward flares with the dumbell, or seated curls with arms rested on your legs, hands just out past the knees. In that position, you can do them with inside of your forearms facing up or down to work different parts. (curls palms up, or reverse curls palms down)

Most types of curls, lat pulldowns or pullups will work forearms as well.

I have forearms that look like a 13 year old girl but tend to be wiry strong. I think you will find most work will make them stronger and increase your grip, but I have never been able to get them to add bulk, which I have been told in forearms and calves tend to be 80-90% genetic. Which I understood to mean you can make em stronger, but size is for the most part predetermined.

 

Grab a 40lb Barbell, and put it behind your back. When you're holding onto the bar, the backs of your hands should be resting against your ass-cheeks. Curl the bar up and down by bending your wrists.

 

a good exercise is to do pullups with a narrow grip (i.e., keep your hands about a foot apart or less)
- palms facing away from you to work the top side of the forearms
- palms facing you to work the under side of the forearms

this will of course work your biceps as well, and your lats (but less than with a wider grip). for a good burn, do your pullups slowly and try not to sway your body too much during the up and down motions

 

Sit on the bench, place your elbows on your knees, use a straight bar (20-50lbs) and curl with your wrist. Lighter weight will tone and heavier will build bulk. Note: heavy weights will give you that baseball slugger/popeye look.

If that too hard of a task for you, you can always

 

then

 

I'm a climber and I will usually hang from my finger tips on my chinup bar and time myself until fatigue.