Forearms and Wrists

giblets · 01-06-2004, 09:17 PM

I've been training again now for about 3 weeks.. One thing that is causing myself some grief are my forearms and wrists, most notably the wrists.

I have weak wrists since breaking them about 2 years ago now, what exercises do you guys suggest to build them back up again, since I've lost a lot of strength in them.

Cheers

vinger · 02-06-2004, 11:45 AM

Im the same mate, only its my forearms that are giving me trouble.

Ive been bodybuilding about 5 months now, the last two weeks my forearms have been murdering me!

I use an ice pack after training and have been taking nurofen but its not helped.

If anyone knows how to cure this your advice would be a massive help!!

inneedofabs · 02-06-2004, 03:32 PM

I actually nee dhelp building up my wrists so if anyone knows good exercises let me know. As for forerarms i know a good exercise for beefing them up hehe.

You get a stick (like a cricket stump or a bar) and attatch a rope to the middle (if wood stick, or cricket stump you can drill through middle to secure rope). To the bottom of the rope attatch a weight (build this up as you go, i do 2.5KG dumbell on the bottom but im only 16 and not as built as most of you guys). then you pur our hands on each end of the stump/stick and hold your arms out straight in front fo you so they are fully extended. You now use your wrists/hands to rotate the bar towerds you (therefore lifting the weight upward) and when it reaches top you rotate the bar the other way. I'll tell you what when you get the right weight for yourself it'll have you sweating in no time and will really build up the forearms!

TJ · 02-06-2004, 08:34 PM

Wrist rolls....lol I love em...

I do 3 sets of 4 reps with 7.5 kilos on it.

I think these are one of the best for working the wrists (strengthen them) and biuld them up to, your arms look really vascular (veins showing etc) and they ache for ages and you cant do anything with them after...lol.

Anonymous · 02-06-2004, 10:30 PM

i aint done myne for a while :shock:

better get doing them

inneedofabs · 03-06-2004, 12:22 AM

sometimes when I do them i lean back a bit and feel my back muscles working, n sometimes my back aches a little, how do i avoid this or is it just building up?

TJ · 03-06-2004, 01:35 PM

I think although you are using 2.5 kilos it might be to heavy for the time been. Try to do a few reps then rest for about 2-3 mins then do it again. I have to rest about 4-5 mins between sets as my forearms burn like hell and they feel like they have locked up (my wrists and fingers)...lol.

Try to keep your back straight and not lean back and hold your arms out in front of you at shoulder height then roll.

Even if you just manage 2-3 reps thats fine as you just increase them to about 12 then increase sets and then increase weights, but far better to do it correctly and feel it than lift to much and get other muscles to join in the lift.

themule · 03-06-2004, 01:55 PM

In TJs post, strengthen your wrists is the key word, because unless you are still growing up, your wrists will not get any thicker than they are, you can however strengthen them like TJ mentioned so that they will be stronger rather than thicker wrists, and again TJ mentions the wrist roll, but on the plus side having small wrists is not necessarily a setback as you can enhance the size of your arms by tapering your forearms.

Nice to be back.

Dave.

01-06-2004, 09:17 PM	#1 (permalink)
giblets Under Construction Join Date: May 2004 Location: Liverpool, Merseyside Posts: 27 Rep Power:	Forearms and Wrists I've been training again now for about 3 weeks.. One thing that is causing myself some grief are my forearms and wrists, most notably the wrists. I have weak wrists since breaking them about 2 years ago now, what exercises do you guys suggest to build them back up again, since I've lost a lot of strength in them. Cheers

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02-06-2004, 11:45 AM	#2 (permalink)
vinger Making Progress Join Date: Mar 2004 Location: manchester Posts: 348 Rep Power:	Im the same mate, only its my forearms that are giving me trouble. Ive been bodybuilding about 5 months now, the last two weeks my forearms have been murdering me! I use an ice pack after training and have been taking nurofen but its not helped. If anyone knows how to cure this your advice would be a massive help!!

02-06-2004, 03:32 PM	#3 (permalink)
inneedofabs Under Construction Join Date: Feb 2004 Posts: 52 Rep Power:	I actually nee dhelp building up my wrists so if anyone knows good exercises let me know. As for forerarms i know a good exercise for beefing them up hehe. You get a stick (like a cricket stump or a bar) and attatch a rope to the middle (if wood stick, or cricket stump you can drill through middle to secure rope). To the bottom of the rope attatch a weight (build this up as you go, i do 2.5KG dumbell on the bottom but im only 16 and not as built as most of you guys). then you pur our hands on each end of the stump/stick and hold your arms out straight in front fo you so they are fully extended. You now use your wrists/hands to rotate the bar towerds you (therefore lifting the weight upward) and when it reaches top you rotate the bar the other way. I'll tell you what when you get the right weight for yourself it'll have you sweating in no time and will really build up the forearms!

02-06-2004, 08:34 PM	#4 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	Wrist rolls....lol I love em... I do 3 sets of 4 reps with 7.5 kilos on it. I think these are one of the best for working the wrists (strengthen them) and biuld them up to, your arms look really vascular (veins showing etc) and they ache for ages and you cant do anything with them after...lol.

02-06-2004, 10:30 PM	#5 (permalink)
Anonymous Join Date: Dec 2003 Posts: 0 Rep Power:	i aint done myne for a while :shock: better get doing them

03-06-2004, 12:22 AM	#6 (permalink)
inneedofabs Under Construction Join Date: Feb 2004 Posts: 52 Rep Power:	sometimes when I do them i lean back a bit and feel my back muscles working, n sometimes my back aches a little, how do i avoid this or is it just building up?

03-06-2004, 01:35 PM	#7 (permalink)
TJ Making Progress Join Date: Mar 2004 Location: The Gym Posts: 269 Rep Power:	I think although you are using 2.5 kilos it might be to heavy for the time been. Try to do a few reps then rest for about 2-3 mins then do it again. I have to rest about 4-5 mins between sets as my forearms burn like hell and they feel like they have locked up (my wrists and fingers)...lol. Try to keep your back straight and not lean back and hold your arms out in front of you at shoulder height then roll. Even if you just manage 2-3 reps thats fine as you just increase them to about 12 then increase sets and then increase weights, but far better to do it correctly and feel it than lift to much and get other muscles to join in the lift.

03-06-2004, 01:55 PM	#8 (permalink)
themule Making Progress Join Date: Feb 2004 Location: scotland Posts: 540 Rep Power:	In TJs post, strengthen your wrists is the key word, because unless you are still growing up, your wrists will not get any thicker than they are, you can however strengthen them like TJ mentioned so that they will be stronger rather than thicker wrists, and again TJ mentions the wrist roll, but on the plus side having small wrists is not necessarily a setback as you can enhance the size of your arms by tapering your forearms. Nice to be back. Dave.