On muscles like these I like to train when I'm doing things like watching tv or something. Easy enough to do from the couch. Don't need to do many sets when done right to get the gains you want fast.
Had golfers elbow (medial epicondylitis) for 20 yrs. It hurt to do everything, all day, and my career was in skilled construction trades so life was miserable. Tried everything under the sun for almost two decades until doing static hangs for shoulders also began improving my golfers elbow. Static tension, that's the magic.
@binks7831 Mine was the same. I had to start with 1kg bumbells. I'm up to 3kg now, and I've noticed improvements. I can get through a days work now without noticing pain.
@Resistculturaldecline 20 years!! That's insane. I'll look into static tension. Sounds like kettle bell swings, which i do a few times a week. They help aswell. Mine's only mild and in my non dominant arm. I'm going on 4 months now. But 20 years, that's rough.
Sorry bending the wrist under tension repeated can lead to wrist nerve issues; I know, I am now a recipient of this sort of training. Now, I only do forearm exercises that keep the wrist straight along with some light supination exercises.
I concur. As a joint, the wrist is far more fragile than the knee or elbow. I do some reverse curls with straight wrist, and mostly get a good pump doing other things (pull-downs, rowing-motion, selectorized preacher curl). Adding in wrist flexion is a recipe for nerve pain. And it annoys me when I need a bench and someone is sitting on it doing these little wrist things.
Ppl should call out these mistakes from RU-vidrs more, since the consumer mentality let us so much more suitable to just believing anything we see on the Internet, as long as it is told with good editing and an neutral voice.
Definitely don't need to do ulnar and radial exercises. That's a bit much. Such tiny muscles that dont require much weight. Prone to injury in that regard if you dont know what youre doing. Pronated and supinated wrist curls are enough. Source: my jacked forearms
Can confirm, I've done these workouts for 2 months and the progress has been crazy. Better overall look and provide more stability for other arms workouts (note this is not the same as cheating on workouts using forearms)
Supported wrist rotations with a 4lb hammer. The weight being entirely on one side will wreck your forearms in a good way. You can vary the resistance by changing the distance from the hammer head to your hand (closer to the head = easier, Further down the handle = progressively more difficult.
You can also grow your forearms just by doing back and arm exercises. My forearms have grown just from doing those and because of my wrist injuries I’m limited on certain movements.
Ohh 😯. Nah, I think I'm okay with what I have. Seriously thanks and actually on second thought yes I will do an extra 2 hours per week of forearm exercises but only while watching a movie or RU-vid.
@@Slakebelton88 it looks like I stated exactly how old I was. I said I was 16 well in between 15 and 1/2 and 16 years old in fact I graduated while I was still 16, I had all my credits
"If you butter the crusts, the middle looks after itself" Hammer curls are like buttering the middle of the bread but not the crusts. Bar curl and reverse curl gets the crusts, and by default the middle of the bread looks after itself. Same with calf raises Dont dol calf raises with parallel feet, do them with your toes pointing in, and then do them with your toes pointing out. You will get Much more out of doing the crusts than doing the middle.
Hanging on a bar for time will beef up the mass of your forearms probably the quickest including the wrist. Doing weight exercises will just make the forearm muscles you have fill out and pop more. Legs to an extent but especially calves and forearms are a different beast from the rest of the muscles. They are far more endurance activated. Fully grip a pullup bar and hang for 5 minutes and you'll have some forearms on you.
For me, when the number and variations of exercises increase, I will be lazy to remember the weights last used.. If that is at a busy gym, I will find it difficult to get to the machine or weights. I used to do 4 exercises for each body part and wasted a lot of time doing nothing but waiting for the machines to be free. So, right now, I only do squats for the lower body and lower back, barbell rows for my back and biceps, pushups for my chest and triceps. 😊 All these can be done at home if you have a barbell and a few weights. You won't get bored or be lazy.
@@markwilson5967Doesn’t mean you can’t grow muscle mass where you want it. Some people might never look like him, but they can go from a stick to someone with substance to their muscles, with the right diet and exercise.
"Low Key" get some nun chucks and just swirl them to start art. Then sqeeze for function. For size, yeah, do all of this. Fo functionality throughout. Refer to the initial advice in my text.
If you want bigger forearms dont do wrist twists with dumbells since you need an unbalamced weight on one side of the wrist so a kettlebell is os better
