Lower Arms, Wrists and Hands

What are the best exercises to increase size and strength in your lower arms, wrists and hands? I have skinnier than average lower arms and want to know of the best exercise that won't cause my hands/wrists to cripple from arthritis or carpel tunnel.

I masturbate 3-8 times a day so anything other that that would be great.

hammer curls

deadlifts for forearms

Overhanded: pullups, chinups, deadlifts
Plate pinches
Reverse Grip curls and hammer curls

Really anything that is going to make you hold onto something heavy.

I will also throw out deadlifts.

um, forearm curls

This looks like fun: Wrist Rollers Video & Instructions - Muscle & Strength (http://www.muscleandstrength.com/exercises/wrist-rollers.html)

um, forearm curlsI don't have enough time to be wasting it in the gym.

I don't have enough time to be wasting it in the gym.

that can be done between sets, whats an extra minute/set of curls

farmer walks - carry a ridiculously heavy weight around the gym
deadlifts without straps

honestly just about everything that requires you to grip a weight against gravity works your forearms.

squats always give me a sick forearm pump

Flexors are easy:
- Wrist curls are good.
- Another one I learned from a coach in high school is to sit with your knees in front of you wresting your forearms on your quads. Your hands and wrists should extend beyond your knees. Grip dumbbells in each hand (try 15 lb to start) and spin them back and forth as fast as you can. It's a pretty good forearm exercise, but maybe a tad difficult to illustrate on here.
- Reverse curls
- Bending nails around until the break
- Gripmaster hand strengtheners:
http://www.isokineticsinc.com/mm5/graphics/00000001/GripmasterBlueClose500.jp g
- Climbing
- The wood dowel with the rope wrapped around it is also badass. I love that thing:
http://i.ehow.com/images/GlobalPhoto/Articles/5257695/forearmbar-main_Full.jpg

Extensors are not so easy, which sucks because you really should do both, especially if you climb a lot like I used to. You pretty much have to use something elastic like rubber bands to hold your fingers together and work on spreading them apart. Kinda hard to do. Metolius makes a really neat contraption that would be perfect were it more ruggedly constructed:
http://images.usoutdoorstore.com/usoutdoorstore/products/full/met_gripsaver_plus_09.jpg
I ended up breaking mine after about a month. The elastic band just can't stand up to long term use.

But yeah... just about anything where weight is hanging below your shoulders it dependent on grip strength. Shrugs for instance... the weak link isn't your shoulders; it's your grip. Once I started climbing, I started shrugging with 100lb dumbbells.

Hope this helps some

+1 for pullups and chinups

I thought he was asking for exercises that specifically work your forearms...

i have always had a very hard time spot training the forearms
got better results just doing other things

going to the gym to spot train your forearms is for tools.

Or if you're trying to be the next arnold. But you're not, so don't.

spot training your forearms is a waste of time

also if you do pullups with a towel thats supposed to work your grip like a motherfucker

I was reading about this the other day. There were a few simple exercises that stood out in my mind. One was to just take a tennis ball and squeeze it in your spare time. Simple, and cheap with no fancy equipment. The other was to just hang on a pull up bar or monkey bars or something. No lifting, just hang until your grip gives out

There was one more, but it seemed a little absurd. You take a deep bucket, fill it with sand, and then you submerge your forearm in the sand and just move it around.


In any case, I think the hanging one is the most practical, like if you're ever about to fall off a cliff or something.

"Give me your hand!!"

"No it's OK i've been training on monkey bars go get help I'll be fine"

":huh:"


I'm sure it works but it's the first thing that came to my mind. Sorry.

I usually do an arm day. Spend and hour at the gym and knock out biceps, triceps, and forearms. I don't consider it a waste of time at all.

I usually do an arm day. Spend and hour at the gym and knock out biceps, triceps, and forearms. I don't consider it a waste of time at all.We disagree then, because I like to work the whole body every day I go, so I don't have to go every day.