BF2S Forums So I just bought some dumbells...

With your dumbbells you can hold them in "reverse" and curl.

http://www.exrx.net/Lists/ExList/ForeArmWt.html

I like doing a few of these exercises in my routine with free weights

http://www.bodybuilding.com/fun/planet14.htm

http://www.bodybuilding.com/fun/rudy6.htm

http://www.bodybuilding.com/fun/wotw3.htm

Find one and stick to it.  Single exercises are worthless to do any kind of training and size or strength gains

Wrist curls require a BARBELL not a DUMBELL, however that are some exercises that use DUMBELLS to work your forearms... http://www.menshealth.co.uk/ Check out this site.

Someone answer my question!

HurricaИe wrote:

BlackKoala wrote:

http://www.bodybuilding.com/fun/planet14.htm

http://www.bodybuilding.com/fun/rudy6.htm

http://www.bodybuilding.com/fun/wotw3.htm

Find one and stick to it.  Single exercises are worthless to do any kind of training and size or strength gains

From that first link

http://www.bodybuilding.com/fun/planet14b.jpg

WHAT THE FUCK IS THAT A MAN OR WOMAN

IT R MACHAMP

1) to train your chest lie down and and hold the dumbells down at your chest (like you would hold a barbell while doing bench presses) the next step is to lift them up exactly like you would with a barbell and then down again.
gives the same effect as a barbell but the weights are lighter but the balancing is more difficult because you do not have any bar to hold the weights ( balancing helps a lot to gain muscle when you have to counter it)
trains your middle chest muscles and several other arm muscles because of balancing

2) your normal curls, just stand up and have your arms down your sides with one of the weighted ends facing forward and backwards, secondly you lift the weigths and twist your wrist while lifting until your arms are fully bended and the weights are facing with the other side (the long side) forward and backwars.
this can be done with both at the same time or just one at the time, if done with one hand though you also have to balance you body which makes it more effective.
trains biceps mainly but also your wrists, triceps, and your forearms

3) have some kind of leg rest or similar and put your one side's hand and knee down on the leg rest, the next step is taking your weight in the other hand and then you lower your weight to the ground (while still keeping you other arm fully stretched) and then pulling up again. and of course you just repeat with the other side afterwars
this trains your shoulders and back muscles.

4) lie down on a hard surface that's lifted of the ground and then have your arms fully extended to the side in a 90 degree angle, afterwards lift your arms straight up in front on your chest like this   _|_  |_|  _|_
this trains your chest and shoulders and several other muscles becuase of balancing.

that should be all the ones i know that works effectively, no real need to put your arms down on a table because when you lift your arms in a normal curl you got a standstill point where you achieve the same effect.

hope that should be all and i hope it helps.

motherdear wrote:

1) to train your chest lie down and and hold the dumbells down at your chest (like you would hold a barbell while doing bench presses) the next step is to lift them up exactly like you would with a barbell and then down again.
gives the same effect as a barbell but the weights are lighter but the balancing is more difficult because you do not have any bar to hold the weights ( balancing helps a lot to gain muscle when you have to counter it)
trains your middle chest muscles and several other arm muscles because of balancing

2) your normal curls, just stand up and have your arms down your sides with one of the weighted ends facing forward and backwards, secondly you lift the weigths and twist your wrist while lifting until your arms are fully bended and the weights are facing with the other side (the long side) forward and backwars.
this can be done with both at the same time or just one at the time, if done with one hand though you also have to balance you body which makes it more effective.
trains biceps mainly but also your wrists, triceps, and your forearms

3) have some kind of leg rest or similar and put your one side's hand and knee down on the leg rest, the next step is taking your weight in the other hand and then you lower your weight to the ground (while still keeping you other arm fully stretched) and then pulling up again. and of course you just repeat with the other side afterwars
this trains your shoulders and back muscles.

4) lie down on a hard surface that's lifted of the ground and then have your arms fully extended to the side in a 90 degree angle, afterwards lift your arms straight up in front on your chest like this   _|_  |_|  _|_
this trains your chest and shoulders and several other muscles becuase of balancing.

that should be all the ones i know that works effectively, no real need to put your arms down on a table because when you lift your arms in a normal curl you got a standstill point where you achieve the same effect.

hope that should be all and i hope it helps.

Thanks, I'll try that stuff too.

BlackKoala wrote:

Vilham wrote:

Wrist curls require a BARBELL not a DUMBELL, however that are some exercises that use DUMBELLS to work your forearms... http://www.menshealth.co.uk/ Check out this site.

I can curl dumbells with my fucking wrist all day long.

Well bad choice... Ive never seen any bodybuilder advising dumbells for wrist curls. You dont get a balanced weight distribution and will end up with one wrist being bigger than the other.

How does that solve the issue of balanced weight? It doesnt, ofc u can use dumbells but it is not optimal, using a barbell or any equipment that requires both of the same muscles will provide a better workout.

Tie one end of a rope around a 12-18' piece of a thick stick (broomstick or something, use something to keep the rope from spinning like duct tape) and the other around the dumbell (works better with a weight with a hole in the middle but a dumbell will work) and while standing hold the ends of the stick and twist it away from your body so you raise the weight off the floor.  Go the other way to let it back down under control.  Rinse and repeat!

Just keep your feet out from under the weight in case it slips.

FEOS wrote:

Vilham wrote:

BlackKoala wrote:

I can curl dumbells with my fucking wrist all day long.

Well bad choice... Ive never seen any bodybuilder advising dumbells for wrist curls. You dont get a balanced weight distribution and will end up with one wrist being bigger than the other.

Actually, most bodybuilders recommend dumbells specifically for that reason. If you get a balanced weight distribution, then one side compensates for the other, causing dismorphic development. By focusing on individual sides, you can work to the level appropriate to the strength of that side, preventing dismorphic development.

Im just repeating what the guys at my local bodybuilding gym have told me.

Throw them at children. Retrieve the dumbell. Repeat.

Do this 5 times a day, and you will be a stunning replica of Arnold Shwaranberwnneegggggger.