How can I get bigger forearms and wrists?

Forearm rolls, dumbbell wrist curls front and reverse, plat grips for time, rice bucket. These are the exercises i've done to help me build up my forearms. I'd ask Frank McGrath though:)
 
Derek Wilson said:
How can I get bigger forearms and wrists?
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Wrist size is genetic, just like ankle size. There isn't much you can do to increase your wrist size, but there are a lot of exercises you can do for your forarms. Wrist curls (with a dumbell or barbell) are great forearm builders. Also deadlifts and other static grip exercises will improve grip strength and increase forearm strength/size
 
john.patterson said:
Wrist size is genetic, just like ankle size. There isn't much you can do to increase your wrist size, but there are a lot of exercises you can do for your forarms. Wrist curls (with a dumbell or barbell) are great forearm builders. Also deadlifts and other static grip exercises will improve grip strength and increase forearm strength/size
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Helpful stuff! Which body weight exercise can replace the deadlift?
 
Evomuse Hung?
 
reverse curls in general.

I do mine hanging off my knees

from all my research ive tried different kinds and I think you get the most out of a reverse movement.

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also hammer curls
 
Wrist curls, followed by wrist roller, finished out with “walking the rack”, where you grab heavy dumbbells and hold them for a while, then go down the dumbbell rack with lighter dumbbells until you exhaust your forearms. Small muscles but hurt like heck when you work em
 
DemntedCowboy said:
I eat both
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I like kale if it’s well cooked. Some varieties are difficult to cook to tenderness. I don’t care for it raw. Raw, it’s tough, and the veins are thick and off-putting.

Spinach is good both raw and cooked. It’s never tough, and cooked just to wilting it’s very good and enhances most any soup, stew, omelette, or quiche.
 
John Smeton said:
reverse curls in general.

I do mine hanging off my knees

from all my research ive tried different kinds and I think you get the most out of a reverse movement.

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also hammer curls
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What is the difference in results between doing hammer curls and Reverse curls?
 
w8lifter said:
Wrist curls, followed by wrist roller, finished out with “walking the rack”, where you grab heavy dumbbells and hold them for a while, then go down the dumbbell rack with lighter dumbbells until you exhaust your forearms. Small muscles but hurt like heck when you work em
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ok.....
 
Surprised nobody mentionned fat gripz.

Use it when performing any pulling movement and hammer curls.

I also use captain's crush and finger extensions with elastic bands for overall developpement.
 
Chamaan said:
Surprised nobody mentionned fat gripz.

Use it when performing any pulling movement and hammer curls.

I also use captain's crush and finger extensions with elastic bands for overall developpement.
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I have a pair of Fat Gripz and use them with various barbell and dumbbell exercises. Excellent for grip strength.
 
Chamaan said:
Surprised nobody mentionned fat gripz.

Use it when performing any pulling movement and hammer curls.

I also use captain's crush and finger extensions with elastic bands for overall developpement.
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Will using "Fat Gripz" on your mountain bike help build your forearms?
 
Derek Wilson said:
Will using "Fat Gripz" on your mountain bike help build your forearms?
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I definitely would advise against using fat gripz while mountain biking, not a wise time to be trying to build your forearm strength, that's the time to use your forearm strength.

Also, Fat Gripz are pretty big and not designed for bike. Take one jump or bump and they will likely come right off your handle bars.
 
It helps recruiting more motor units [muscle fibres] especially in the elbow flexors [biceps and brachialis].

That means training with thicker diameter handles will build bigger, stronger arms.

Additionaly your brachioradialis is more stressed during any pulling movement.

Finally some users use it for triceps exercices and report more strenght and less pain in the elbows.
 
Derek Wilson said:
Why and how do Fat Gripz work exactly?
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It helps recruiting more motor units [muscle fibres] especially in the elbow flexors [biceps and brachialis].

That means training with thicker diameter handles will build bigger, stronger arms.

Additionaly your brachioradialis is more stressed during any pulling movement.

Finally some users use it for triceps exercices and report more strenght and less pain in the elbows.
 
musclemaker said:
I definitely would advise against using fat gripz while mountain biking, not a wise time to be trying to build your forearm strength, that's the time to use your forearm strength.

Also, Fat Gripz are pretty big and not designed for bike. Take one jump or bump and they will likely come right off your handle bars.
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Thanks!
Is jumping with dumbbells, one way to jump higher?
 
Chamaan said:
It helps recruiting more motor units [muscle fibres] especially in the elbow flexors [biceps and brachialis].

That means training with thicker diameter handles will build bigger, stronger arms.

Additionaly your brachioradialis is more stressed during any pulling movement.

Finally some users use it for triceps exercices and report more strenght and less pain in the elbows.
Click to expand...

Awesome advices!
 
Chamaan said:
It helps recruiting more motor units [muscle fibres] especially in the elbow flexors [biceps and brachialis].

That means training with thicker diameter handles will build bigger, stronger arms.

Additionaly your brachioradialis is more stressed during any pulling movement.

Finally some users use it for triceps exercices and report more strenght and less pain in the elbows.
Click to expand...

2......!
 
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