good forearm workouts?

Question

What are some good workouts I can get for my forearms, so that they aren't so bony? I realize genetics play a big role in size but I'd still like to know some workouts for my wrist and mid-forearm areas

Answer 1

These two exercises work wonders for me:
1) Sit on a chair (bench/couch, whatehaveyou) with your feet about shoulder-width apart. Place a semi-heavy dumb bell in one hand (I use 15 lbs) in the position as if you are about to do a bicep curl. Turn your wrist 90 degrees so your dumb bell is perpendicular to the floor. Using just your wrist, twist the weight back and forth slowly - controlling the movement. Do 20 reps on each arm and do 2-3 sets per day.
2) Sit in the same position as #1. This time, keep your hand positioned as if you were going to do a bicep curl. Gently open your hand and allow the weight to roll down towards the end of your fingers (without dropping the weight!). Before the weight reaches your fingertips, grip the weight and use your fingers to curl the weight back to the middle of the palm of your hand. Do about 10 reps of these, 2 sets at a time. I'd do them every other day. (At first, they KILL! But the results are fab).
Good luck! :-)

Answer 2

get a weight/rope/some kind or wooden rod
drill a hole in the rod and put the rope through and tie the other end to the weight
now that you have the device use nothing but your wrists to roll the weight up/down to the bar

another one is the following superset...and anyone that says 'oh that easy' should try it before they judge it
Set Rep Rest
Reverse Curl 4 12 0 sec
palm up wrist curl 4 failure 0
Palm down wrist curl 4 failure 0
Farmer's walk 4 60 sec 60 sec
that is simply one superset where you do one exercise after another resting 60 seconds after the farmer's walk...which if you dont know how its done is simply taking 2 dumbbells(and no not the 5 pounders, try 50-60 pounds each) and holding them(the walking portion is simply to kill boredom)

Another good forearm exercise is doing pull ups....but instead of holding the bar put a towel around the bar....and hold the two edges of the towel
and yes I realize your back gets worked here but so do your forearms

one final exercise is plate pinches...where you simply take two weights(making sure their face to face) and pinch them between your fingers/thumbs...you hold the weights like this for as long as possible(not as easy as it sounds) then switching hands when your hand is just to give out.....then when the second hand is having trouble you switch back............do this for 5 minutes going back and forth..........get someone to time you too....no 'guessing' when 5 mins is up

Answer 3

push ups and curls - for the curls rest your arm at elbow on a bench of your knee if you don't have access to a bench and curl away!

Answer 4

forearm curls,hand squeezing excersises and other execises where griping is involved

Answer 5

goto www.ironmind.com, buy a captains of crush gripper. These aren't like those rinky dink grippers you buy at your local sports shop.

Answer 6

push ups first until you are tired... then do some arm cirlces... then just stretch a bit...