Good workout for fore-arms and Extensor carpi radialis

Anyone have a good way to workout these 2 muscles?

Being that there are many muscles involved in the extension of the hand it would be hard to target just one. Any extension of the wrist such as reverse wrist curls would hit the extensors in the  posterior forearms. Any normal wrist curl will hit the flexor muscles on the anterior forearm.

There are many variations on other ways to work the forearms both those are two of the most practiced in terms of isolating the forearms.

Deadlifts, farmers walks, and rope climbing would be the top 3 things I'd choose.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

pullups with a towel, toss it over the bar and pull hold onto each side.. that gets my forearms pretty sore.


 and what bri said X2

first day with no buds, 11/17, need a new job. 1 down 13 to go.

deadlifts and reverse grip chins

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

sounds good thx, when i go to the gym today I'm gunna try a few, only thing too bad my gym doesn't have a rope climb but im assuming rock climbing works similarly?

I just said rope climbing because it really works your grip.  Anything that works your grip will work your forearms.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

ahh ok thx

I like wrist rollers, i really feel my forearm burn after doing just one, let alone 3.

The Ectomorph


I like wrist rollers, i really feel my forearm burn after doing just one, let alone 3.

yea really, i did forearms, bies and back today and after workout my forearms felt like if i flexed em they would explode