Forearm strength recovery

[_Deano]

I expect there will be jokes about how i can build up the strength and muscle mass in my right forearm. But a few years back i was involved in a RTA that broke both the radius and the ulna; subsequently i had plates put in to hold them in place.

My problem now though is that my forearm is a limiting factor when i'm trying to lift weights in the gym, e.g curls.
The left arm is happy to curl circa 20kg until bicep failure, usually about 12 reps, but my right arm is limited to the forearm as this gives out first and becomes sore.

So what exercises can i try to help strengthen up the forearm, so that i can balance out the reps when lifting weights?

[roboxm3]

Piece of broom handle about 12" long, drill a hole through the middle of it (middle of the length, not the end) and tie one end of a piece of string / gardening chord to the hole (leaving a 4' "tail), tie a 5kg weight to the other end and wind away 'til your heart's content...or until your forearms burn like buggery and you have to stop...

[M400 NBL]

Hi mate, YHM.

[ikarl]

roboxm3 said:

Piece of broom handle about 12" long, drill a hole through the middle of it (middle of the length, not the end) and tie one end of a piece of string / gardening chord to the hole (leaving a 4' "tail), tie a 5kg weight to the other end and wind away 'til your heart's content...or until your forearms burn like buggery and you have to stop...

This.

At my gym there is something similar that I've never seen anyone else using.... I use it regularly and I would say I have one of the best grips in my gym.

Another option is 'FatGripz' I used them for a while and it definitely felt like my forearms were getting a workout

[_Deano]

M400 NBL said:

Hi mate, YHM.

Cheers buddy, will take a look.

[_Deano]

roboxm3 said:

Piece of broom handle about 12" long, drill a hole through the middle of it (middle of the length, not the end) and tie one end of a piece of string / gardening chord to the hole (leaving a 4' "tail), tie a 5kg weight to the other end and wind away 'til your heart's content...or until your forearms burn like buggery and you have to stop...

Thanks for this, i will give this a go at home.
I've been using the squeeze grips for a little while, but as i'm right handed it makes training at my desk difficult (can't write or use the mouse, whilst using the grips)

Does holding a dumbbell off the edge of your knee, when sitting, and flexing at the wrist also help with forearm strength? Or will this just bugger up the arm?

[Hoofy]

Farmers' walks with heavy dumbbells. Deadhangs on a chin up bar. Deadlifts for reps.

[roboxm3]

_Deano said:

Thanks for this, i will give this a go at home.
I've been using the squeeze grips for a little while, but as i'm right handed it makes training at my desk difficult (can't write or use the mouse, whilst using the grips)

Does holding a dumbbell off the edge of your knee, when sitting, and flexing at the wrist also help with forearm strength? Or will this just bugger up the arm?

I'm pretty sure that 'forearm curls' are a recognised forearm exercise... You can also do reverse-grip curls with a BB or EZ bar.

I sometimes just do hangs for as long as possible, as suggested above...certainly works your grip hard!