How to train forearms?

• Marco_Simone

  30 May 06, 22:34

  Very simple.Static holds
  
  Wrist curls with Mickey Mouse weights can go to hell!
  
  So how do you perform static holds?
  
  Firstly go inside a power rack and set the pins to above knee level.
  
  Load up the barbell with as a weight around 100lb more than your deadlift weight.For me,I use 3+ plates,so I will use 4 plates for my static holds.Please do not try to emulate me and use 4 plates,you will break your back in doing so.
  
  Now stand over the barbell,keeping your back straight with a slight bend in your knees and lift up the weight.Hold it there and do nothing. Hold it there...Hold it there...Until your forearms scream in agony.Put the barbell down.That is SET ONE.
  
  Perform these for 3-4 sets at the END of your workout.You do these any earlier and your workout is as good as gone coz your forearms will be utterly thrashed by this killer.
  
  Try it.You will be pleasantly surprised.
  
  Old school exercises are the best!
  
  
• chrisbenoit

  31 May 06, 10:13

  overhand grip or underhand grip?
• Marco_Simone

  31 May 06, 10:26

  Originally posted by chrisbenoit:

  overhand grip or underhand grip?

  Overhand grip. Please no alternate grip-that will defeat the purpose of the exercise.
• Simon Dean

  31 May 06, 13:13

  deadlifts, rack pulls, curl grip lateral pulldowns,upright rows and dumbbell rows.
  
  All these are a killer on the forearms as well.
  
• Simon Dean

  2 Jun 06, 21:20

  The isolations would be
  
  reverse curls, wrist curls... reverse wrist curls
  
  but i recommand the compounds listed in the last reply better.