Ways to exercise more

What are some ways to exercise for your forearm?

exercises that do not require machines

Public Comments

1. masturbation
2. u know those squeazy things for hands. i dunno what they called but they work
3. You can either do forearm curls, which is laying you forarms on a bench holdong free weights in your hands and just using you wrist to do the curls (both front and back) or you could use a bar that has a rope attached to it and you add weight to the bottom and role it up and down.
4. I used this technique when I was young and didn't have a weight set, but wanted to beef up for football... Tie a rope to the middle of a stick or wood dowel (something short but strong enough to withstand weight, say 1 inch diameter by 12 inches in length) and then something heavy to the other end of the rope. For example, you could fill a plastic gallon jug with sand or water (vary weight by your strength). You don't need a lot of weight to really work your forearms. The length of the rope should be floor to chest height. Hold the stick out from you, palms down, and slowly roll the jug up from the floor to the stick. You can tuck your elbows to your sides for added support, but make sure you keep your palms down and your arms level. This will really work your forearms. The jug can also be used as a primitive dumbell, and you can do forearm extensions as well. You can also squeeze a rubber ball or tennis ball, but the rope trick works best in combination with some forearm extensions and fingertip push ups.
5. A simple exercises which do not require any machines is by squeezing something in your palm. Usually, people use a tennis ball, or something spongy. Do it as often as you like, on both hand.
6. Wrist curls are good.
7. the two i do that work very well are... 1 - take a flat bar (I put 10 lbs. on each end...sit at the end of a flat bench...rest the bar as far to your fingertips as you can and curl your wrists up...that works the inside portion of your forearm) 2 - take a flat bar (again I put about 10 lbs. on each end...palms facing down, hands down at your quads...bend at the joint of the elbow...only use forearm muscle - make sure you don't cheat...bring bar chest high and then back down to your quads...this works the outside of your forearm) i hope that was clear enough...it is a little hard to explain without a visual demonstration...good luck check out this site...it actually is a demo for a product but pretend that the product they are using is a straight bar - you can do the same thing with the straight bar - just look at the motion of his arms and wrists...good luck http://www.monsterbars.com/forearm_bar_006.htm