Forearms?

[DigitalRob7]

I was browsing through exrx.net and went to the forearm section and found 3 parts of the forearms and different exercises needed to work all 3 parts. For a while all ive been doing for my forearms is using the grip things that i bought at a sports store. But after seeing that the forearm has 3 parts in it, do i need to do 3 different exercises to get my forearm in correct shape? (reverse grip curl, wrist curl and reverse wrist curl??)

[DKing]

No you don't need to do all that stuff. Just hold a lot of heavy things.

Danny

[austintwo]

As Danny said, the best thing for forearms is holding heavy things. I don't do any direct forearm work, but lots of things that burn my forearms big-time.

1 - dumbbell lunges
2 - Romanian dead lift
3 - chinups
4 - rowing (seated or upright)
5 - hanging leg raises
6 - deadlifts

Pete

[LeafofDeath]

I actually read something recently about how most weight lifters have muscular imbalances in their forearms from relying solely on "gripping" activities (the 6 things listed by austin).

Basically, your grip strength is limited because of the body's desire to protect itself. Much the same way your bench press #'s won't move, because you've been neglecting your back. I'll do some searching and try to find the article. I'm pretty sure it was at t-nation.

[LeafofDeath]

Found it (turns out I had it bookmarked. go me )

http://www.t-nation.com/readTopic.do?id=459213

Excerpt:
"Here’s what I’ve observed with 90% of the trainees I encounter: they have extremely tight wrist flexors and/or extremely weak wrist extensors. Either of these two problems will dramatically decrease your gripping strength."

[nobody]

Try John Brookfields "Mastery of Hand Strength".
You can order it over at www.ironmind.com, along with alot of forearm and grip tools.

[nobody]

I am sorry about the link. This should work.
www.ironmind.com

[Ikan Twin]

chins & hammers seem to help my grip the best, although Tate presses are not bad either. a lot of people seem to love those captains of crush grips.