Wrist and Forearms

What are some good excercises to work the wrist and forearms? I've got a small bone structure and inturn have small wrist and forearms. If anyone could tell me a few excercises or link me to a website with info I could do at the gym and/or at home I would appreciate it.

General arm excercises. Difficult to target forearms directly.

A full curl will work both your forearms and your biceps, that is, going full motion from bar across your thighs to bar under your chin. Forearms are worked at the bottom, and the biceps do most of the work from the point when your forearms are level with the floor.

As far as wrists...I kind of have the same problem. I think the only thing that you can do is use those spring-loaded hand grip things, :dunno: but even then, there isnt much muscle on your wrists anyways. We'll just have to maybe live with our skinny wrists :p

Thanks guys. I was kinda thinking there may be no or limited work outs to do. Guess I'll have to just live with it.

during your free time squeeze a tennis ball.you can do this while surfing AF

Take a very light dumbbell and sit in the preacher curl position, arms straight in front of you, palms up. Slowly rotate wrists back toward you and lower slowly. You can also do the same exercise with palms facing down.

i know how to exercise the forearms quite well :evillol:

although you can only work out one at a time :lol2:

i know how to exercise the forearms quite well :evillol:

although you can only work out one at a time :lol2:
Pfft, speak for yourself buddy. :thefinger:

hehehe, you kno what i'm talking about Oz :thumbsup:

Thanks again guys for all the help. I actually used some shit cement dumbbell my roomate has lying around today since I didnt go to the gym. It worked pretty good.

to be honest, i do not focus on my forearms anymore. i know that they will build while just holding onto the weights. i SHOULD work them though.

when i did work them, i took anywhere from a 5-12lb weight over to the precher curl.
start by grasping the weight, and then loosen the grip and let the weight roll down your fingers while you are opening your hand. at this point the weight should be held by the tips of your middle and ring fingers. then you roll the weight back up and squeeze, then repeat.
to do the top of the forum you just raise the weight, but do it slowly.

try to do 20-30 reps here since the forearm is a weird muscle. 2 sets should be pleanty. make SURE you do this exercise last. they are small muscle groups and you need to use your ATP wisely; Hit the larger muscles first.

i dont work out my wrists either anymore... it usually comes with the work out... when i do inline i use dumbells... your wrists get built up from doing other excersizes.... shrugs, curls, incline, flys, latteral raises, pull ups, etc. you can even hold on to a bar for as long as you can to build up your forarms... its actually harder than it seems....

hold a weight bar behind your back with your forearms and wrists aimed away from your body. let the bar roll all the way down your fingers till you are just about to drop it. then roll the bar up until your hand closes and curl your hand up towards your forearm. do this until your forearms ache so bad that you cannot close your hand anymore

hold a weight bar behind your back with your forearms and wrists aimed away from your body. let the bar roll all the way down your fingers till you are just about to drop it. then roll the bar up until your hand closes and curl your hand up towards your forearm. do this until your forearms ache so bad that you cannot close your hand anymore

this is a great one as well. trade off between what i have stated and what this lamehonda posted. good luck, and have fun.