Bodybuilding Forearm Training for Fast New Muscle

By: Dave Monyer

Forearm Training

I have always found it difficult to develop my forearms to match my upper arms. A short time ago, I started to use a forearm development tool, called the wrist roller, which has been around for decades.

This is a simple device that can be made with things that most people can find around the house, and yet may be one of most effective forearm developers ever invented. As you'll soon see, the reason most people don't use this exercise is most likely because it is quite painful to perform! It develops a deep burn in the forearm muscles very quickly, which is why it is so effective. It hits all sides of the forearm if used properly.

A forearm wrist roller can be made with a section of a broom handle and a 5 foot length of rope. (you can see pictures by clicking the link at the bottom of this article) You can also go to your nearest home center and buy an 18 inch long wooden dowel, 1 to 1 1/2 inches in diameter. Drill a hole through the middle of the dowel about 1/4" in diameter. Then take one end of a 5 foot (approx.) piece of rope and thread it through the hole in the dowel and tie a secure knot on the other and so it can't be pulled back through. Now you need to attach some weight to the other end of the rope. Tie a small dumbbell or a couple 5 - 10 pound barbell plates to the other end of the rope. Make the length of the rope so that when you hold the dowel in your hands and extend your arms straight out in front you, weight is just barely touching the floor.

You now have your very own wrist roller exercise device! thicker forearms are just around the corner!

To perform the exercise, hold the dowel straight out in front of you with both hands and roll it either way, moving only your wrist (elbow movement makes it easier, so don't move the elbows) until the rope is wrapped completely around the dowel and the weight is all the way up to your hands. Now slowly roll the dowel the opposite way to lower the weight. Keep the weight under control, and do it relatively slowly. This is very important. Be sure that you keep your arms straight, moving only your wrist for maximum effect. When the weight gets all the way down to the bottom, keep the dowel turning in the same direction, and it will begin to roll back up. Continue rolling it in that direction until the weight comes up to the top once again. Then reverse the direction until the weight returns to the bottom. This completes one rep. If you have chosen the correct amount of weight, you forearms should be burning!

There are variations in the way you can perform this exercise. The method outlined above is my preferred method. It can also be done while resting your elbows on something to support your arms so that you can focus more on your forearms and less on your deltoids. You could also try standing on a chair or bench, and just allow your arms to hang down in front of you and roll the weight up and down in that position.

If you follow the rolling technique I have outlined above, you'll get a thorough workout of both the back and front of your forearms. If you do it properly and strictly, you will feel the pump and the burn that is so effective in stimulating new forearm muscle growth and strength using this device.

You will notice that for most people, it doesn't take much weight to fry your forearm muscles! I suggest performing three or four complete reps of this exercise at least three times a week at the end of your workouts. Always do this workout last as you will greatly diminish your ability to lift weights for any other exercise! Or if you don't have a workout that day, just do it before you go to bed. Just make sure you don't do it right before you're going to need your hands for something like typing!

I recommend that you use other exercises in your forearm workout. I only suggest that this is an excellent additional movement that will really add new mass and strength to your forearms especially if this is a problem area for you or if you really need to increase your forearm strength for some kind of sports activity.

A great forearm workout should include barbell wrist curls and reverse wrist curls for three sets of 12-15 reps for each exercise. Finish up your workout with wrist rollers and you will feel a most incredible pump that will stimulate new muscle growth!

I have noticed greater endurance, strength and size in my forearms in just a few short weeks of training with this effective exercise. Try it for a few weeks and see if you experience the same results. I think you will be pleasantly surprised!

Keep in mind that successful bodybuilding training requires proper nutrition. Muscle building requires the proper vitamins, minerals and protein.

Protein is by far the most important nutrient to a bodybuilder. You must consume 1 to 1.5 grams of high quality protein per pound of bodyweight every day to make quality muscle gains. This could mean 200-300 grams per day for most bodybuilders. Your protein should come from animal and dairy sources such as chicken, beef, turkey, eggs and milk. To find out the protein content of these foods, click this link for a useful chart that will help you plan your diet.

Rocksolidbodybuilding.com/Protein content

You can find pictures of the wrist roller device at:

Rocksolidbodybuilding.com/Forearmtraining

Bodybuilding Guide
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 
 • 

» More on Bodybuilding Guide