My triceps are growin but I hav thin forearms. Im just using 7,5kg dumbells, so an exercise with them would be perfect.
2007-01-19 19:02:12 · 5 answers · asked by Zunaid G 1 in Health ➔ Men's Health
If you get a small weight. (the type that go on the bars) Take a strong piece of rope prob. the length from your arms (sticking straight out) almost to the ground. Tie the rope through the middle of the weight. Tie the rope to a smooth piece of wood or plastic that is long enough to fit both your hands. Then you stick your hands straight out and roll the weight up and then down slowly. Do that several times. That works the *@#$ out of your forearms. I have never actually made one, but when I was in weight training back in high school that's what they had. So I don't know if they sell them already made. Check around at sports stores.
Also maybe if you just took some weights in your hands and moved your wrists. I just tried it without weights right now and you can feel the muscles in the forearm work, so it would be great if you had weights. Try it hands facing up, then hands facing down. Make sure to start with light weights at first, then work your way up.
Good Luck
2007-01-19 19:21:42 · answer #1 · answered by curious 2 · 0⤊ 0⤋
3 ways I know of. Squeezing, but that only tones. wrist curls with a barbell, but the last workout is best. You may want to ask a personal trainer or knowledgable friend for help with this. you lay on the bench and take a barbell in your hands, lock your arms completely out and keep your hands shoulder width apart. lower the bar using ONLY your elbows until it's about an inch from your head, then raise it. don't let your elbows bend out, or your shoulders move. Yours elbows should move toward your knees, not to the left or right. this will be very tough and you will move VERY slow during this workout, dont get discouraged, this is a great workout, and the harder it is to do, the better. btw, start LIGHT. if you just started exercise, I recommend the benching bar and a 2.5 on each side, if not just the bar itself.
2007-01-20 03:11:18 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Here's a complete list.
http://www.exrx.net/Lists/ExList/ForeArmWt.html
Enjoy.
2007-01-20 03:05:45 · answer #3 · answered by Jordan M 4 · 0⤊ 0⤋
Do curls using just your wrists.
2007-01-20 03:04:57 · answer #4 · answered by Anonymous · 1⤊ 0⤋
furious masterbation....switch hit to ensure equal growth
2007-01-20 03:39:59 · answer #5 · answered by cowboymedic0681 1 · 0⤊ 0⤋