Quote: (11-23-2016 07:49 AM)blck Wrote:
Might be helpful
Quote: (02-21-2015 05:31 PM)The Lizard of Oz Wrote:
Use a wrist roller to do this exercise (but see notes below):
Note, when done correctly it is one of the most intense and painful things you can do in the gym and it will burn muscle and build up your forearms. Here is the key:
Keep your elbows LOCKED at all times (unlike what the dude does in the video). Bending your arms at the elbow allows other and larger muscles to get involved. Keeping arms straight and elbows rigorously locked isolates the forearms.
Keeping the elbows locked will make this **much harder** -- you will be stunned at just how much -- so go to much lower weights, see how it feels to do sets with just 5 or 10 lbs. After enough reps your forearms will burn like hell, and you should just push through and keep going, always keeping elbows locked and a very complete rotational range of motion in your wrists.
If you're a badass this is a great thing to do at the very end of your lift after you've been gripping weights for an hour or more. Do that consistently and your forearms will get strong.
I second that, wrist rollers are great, you don't need anything else, hold tight to the bar when you're doing heavy back exercises, and 2-3x a week use the wrist roller, you're forearms will thank you.
Doing one set rolling it foward, get it down, one set rolling it backwards. Best forearms pump ever.