Training hands/wrists/forearms ?

[Randy_Mar]

I hit forearms after my Bench press workouts. As a powerlifter this allows me to train the forearms to support the weight in my hands during the bp. I take an olympic bar at chest height and wrap a rope around the bar and tie it to a dumbbell. From this position I can use a rather heavy db (right now 70lb) to do a sort of supported wrist roller workout. You can roll the db up from both sides of the bar to work the forearm flexors and extensors. Three times up from both sides and my forearms are screaming. Actual grip work is left to dl and back days. I try to not use straps unless absolutely necessary.

I know exactly what you mean! I do that as well, and it works great!! I have a home-made machine that I do that with.

I've been doing weighted pullups, hanging from softballs. Serious burn throughout the hands and top of the forearms!! I'm about 180lbs, and I'm hanging 100lbs on my last set (doing about 5 reps.)