I'm a big person overall trying to lose weight in most areas, except the forearm. My forearm is skinny as ever and it's pretty bizarre. My wrists are also very small, and I was wondering how these other kids did something to make their's wider.


What I'm wondering is exercises for you hands, wrists, and forearms.




Please and thank you.

Grab 2 dumbells, or a big barbell, put them behind your back, with your arms streched out ( behind your butt) while you are standing up. Move the hand at the wrist in an upwords and back position, so the elbow, shoulder or body do not move, but just the wrist moves. Do the opposite of that to get other parts of the forearm too. moving wrist up, down, left right with a dumbell in hand, standing, and hands down. ALso, when doing pushups, try with your fingers/hand pointing outwards, left and right.

Erind.

Grab 2 dumbells, or a big barbell, put them behind your back, with your arms streched out ( behind your butt) while you are standing up. Move the hand at the wrist in an upwords and back position, so the elbow, shoulder or body do not move, but just the wrist moves. Do the opposite of that to get other parts of the forearm too. moving wrist up, down, left right with a dumbell in hand, standing, and hands down. ALso, when doing pushups, try with your fingers/hand pointing outwards, left and right.

Erind.
Thank you very much. Are there other methods too? So I can maximize the differnet uses and not be bored with it?

Just a note, you can't increase the size of your wrist. You can work the forearm a *little* but it's not a big enough muscle to get huge if you're training natural. Various wrist curls and helper work doing compound moves are pretty much the only things that you can really do. It's the only movement the wrist joint is capable of. Some of these people that you're talking about may genetically have larger bone frames, which is what determines wrist size (and to a larger extent, the whole frame of the body).

I see what you mean Naxis. So, the forearm can't be maximized that much naturally? By that, how far do you think it can go?

You can strengthen the forearms to get bigger. Bruce Lee for instance was a forearm fanatic. First thing you can do for stronger fingers, grip, and forearms is get yourself a grip machine. Here is a link with a pic:

http://www.newyorkbarbells.tv/9165m.jpg
http://images.******.com/imgres?imgurl=http://www.newyorkbarbells.tv/9165m.jpg&imgrefurl=http://www.newyorkbarbells.tv/9165.html&h=286&w=288&sz=26&tbnid=WP28AVR4sxwJ:&tbnh=109&tbnw=110&start=10&prev=/images%3Fq%3D%2522Grip%2BMachine%2522%26 hl%3Den%26lr%3D%26sa%3DG

Next get yourself a wrist rollar:

http://ringside.com/store/prodinfo.asp?number=WROLL&variation=&aitem=26&mitem=34
http://www.supplement-warehouse.co.uk/acatalog/G754.jpg

You also have the Powerflex Wrist/Forearm builder:

http://ringside.com/store/prodinfo.asp?number=RGT&variation=&aitem=25&mitem=34
But I don't personally care for this one too much cause you can't increase the resistance on it.

Another thing you can do is get yourself an adjustable dumbell. You know what I mean by "adjustable" right? Yep you got it....the kind that you can take off the weights on each end and put more or less plates on it. Well you can create yourself a "leverage bar" by unscrewing one end's clamps totally off and sliding the middle grip piece to one side. Then put 10 pounds on the other side and what you have would look like a dumbell with weights on only one end and just the grip handle on the other end that was once in the middle. You simply sit with one knee up and place this thing with the weight part up and the handle part down over your one knee and twist it back and forth really slowly. Adjust weights so you can only do no more than 8 to 10 full twists per set.

As well as the previous stuff mentioned you can also do wrist curls and reverse wrist curls:

http://www.exrx.net/Articulations/Wrist.html

You can do this with single dumbells with one hand at a time or both hands on both knees at the same time. You can also do them with barbells.

I recommend that you do forearm exercises after major muscle group workouts cause you need your forearms and grip to push or pull heavy weights; you don't want them to be sore and have the bar fall on you. So do you forearms last. Here is a great workout routine:

1. Grip machine - 4 sets of 6 reps with each hand.
2. Wrist rollar - 4 complete windings all the way up and down (one complete winding can be a set)
3. Leverage bar twist - 4 sets of 6 to 8 complete twists
4. Wrist curl - 4 sets of 7
5. Reverse Wrist curls - 4 sets of 7


Hope this helps!

Len

the forearm can be maximized in such a way that the veins show, u get a rock hard forearm, and that the muscles are toned but you won't get a forearm that when flexed will popup that much like a bicep.