Forearms are rarely, if ever, prioritized in a training routine. If anything most people simply toss in a couple light sets of wrist curls at the end of their workouts. But serious forearm training could be the key to success in breaking through training plateaus and/or taking sports performance to the next level. Regular forearm training can also help prevent injuries such as carpel tunnel syndrome and elbow tendonitis (i.e. tennis elbow).
Here is a great forearm exercise that you can do in the gym. All you need is about 7 feet of rope and a thin strip of rubber about 10 inches long and 2 inches wide, an old bicycle tube or something similar would be ideal.
Fat Bar Wrist Roller
Set an Olympic barbell in a rack so the barbell is approx. shoulder height.
Place a 45 lb. plate on one end of the barbell, this will balance out the weight and prevent the barbell from tipping.
On the other end of the bar wrap the strip of rubber around the middle of the sleeve of the Olympic barbell.
Tightly tie one end of the rope around the strip of rubber. The rubber is used to keep the rope from slipping on the barbell.
Tie the other end of the rope to a dumbbell.
You now have an excellent thick bar wrist roller set up. The thick end of the Olympic barbell will work the forearms and grip a lot harder compared to a thin handled wrist roller. And because the barbell is supported in a rack you can focus 100% on working the forearms. Rather then having to hold the weight out in front of you like in a traditional wrist roller exercise.
You will need to use some chalk in order to get a good solid grip on the smooth barbell sleeve.
Next time you're at the gym, give this exercise a try.
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