What would you recommend me do to have a stronger forearm, wrist, and grips?

Question

Share your ideas.

Answer 1

# WRIST CURLS These work the top side of the forearm, along with the wrist muscles. Use light-to-moderate weights and avoid overstretching to prevent injury.

To perform this exercise:

* In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)

* Wrists should rest on the knees (or a flat bench). Dumbbells are held with palms facing downward.

* Lift up the weight, moving only your wrists.

* Lower your weights to the starting position.



# REVERSE WRIST CURLS These work the bottom side of the forearm, along with the wrist muscles. As the name implies, this is similar to doing wrist curls.

To perform this exercise:

* In a sitting position, rest forearms on the tops of your thighs. (For greater stability, kneel in front of a bench and rest your forearms on it.)

* Wrists should rest on the knees (or a flat bench). Dumbbells are held with palms facing upward.

* Lift up the weight, moving only your wrists.

* Lower weights to the starting position.



# THE HAND GRIPPER No surprise here that this exercise develops grip strength. Need to crush something or twist open a jar? Then this is for you. Don’t let the simplicity of this exercise fool you; it’s going to be hard to accomplish more than a few reps if you’re a beginner.

To perform this exercise:

* Lightly clutch the hand gripper in one hand.

* Squeeze until the hand gripper’s handles touch or nearly touch, then release your grip.



# REVERSE GRIP DUMBBELL/BARBELL CURLS Typically used for building biceps, this exercise is also good for building forearm muscularity.

To perform this exercise:

* Standing, grasp your dumbbells or barbell in an overhand position.

* Arms should hang down in front of your body with elbows firmly at your sides.

* Lift up the weight, keeping your upper arms stationary.

* Lower your weights to the starting position.



# HANGING WEIGHT ROLL-UP You will really feel ‘the burn’ with this exercise. As a beginner, one set may be all you’re able to do.

To perform this exercise:


* Tie one end of a rope (at least five feet long) around a light-to-moderate weight dumbbell or plate.

* Tie the other end to the mid part of a sturdy stick (about two feet lengthwise) or your stripped-down dumbbell. Even a steel pipe can be used.

* Holding the stick or pipe in both hands, use a back-and-forth wrist twisting motion to wind up the hanging rope.

* Unwind the rope and repeat (if you’re able).

Answer 2

You want to lift weights. Dumb bells really help. There's this forearm arm workout called bicep curl. As you curl, you are developing muscle and vascularity all around your forearm. All you gotta do is curl slowly. Do about 5 sets of 12 repetitions and continue to do more. You can even see immediate results.

Answer 3

ive gotten pretty strong forearms and wrists from playing basketball a lot (specifically dribbling, shooting, some passing and rebounding) unfortunately my biceps didn't experience the same strength development you can always workout with dumbells and barbells to target muscle growth in those areas, and pullups/pushups

Answer 4

Well along-side traditional weight training i have been using a Powerball lately.. aha whats a Powerball you say?!

http://play.com/Gadgets/Gadgets/GENNA/3-/3256229/Powerball_Signature_Edition/Product.html

They do work surprisingly well

Also locking off your arms by placing your forearms on a weight bench while on your knees and rotating your wrist while holding a dumbell produces a hell of a burn, i normally do sets of 15x3 on each arm and my punches are pretty hard these days.

Answer 5

get a squash ball and squeeze it 20 times in each hand then increase the squeezes by 10 each week its cheap and it works no need for exspensive weights

Answer 6

Knead some dough, massage your friends, or fix mechanical stuff. All my friends who do these things have amazingly strong hands and arms.

Answer 7

i agree with jamjan, having as much tugs as possible through the day

Answer 8

Masturbate five times a day for twelve months.

Answer 9

take up rock climbing - much more interesting than gym work

Answer 10

try winking - I'll have to get my spellchecker checked!