Standing Forearm Twister
Forearms are often overlooked when it comes to training the upper extremities. Many gyms do not even have specialized equipment for training this crucial muscle group. But who can deny the attractiveness of a buldging brachioradialis? How do you think Popeye won Olive Oil's hearts? Forearms!
For about $5, you can make the best forearm exerciser around (see photos to left). Just cut a thick dowel to about 16 inches, drill a 1/4 inch hole in the middle, insert a rope, and tie a five pound weight to the end. Martha Stewart would be proud (though she would undoubtedly dress hers up a bit, and let's face it, she may need hefty forearms where she's heading...)
While keeping your arms straight and parallel to the floor, elbows locked out, twist the dowel in a forward direction using only the wrists. Without stopping this motion, continue wrapping the rope around the dowel until the weight hits the top.
Once the weight hits the dowel, reverse the direction, moving the wrists in a backwards motion until the rope is completely unspooled. Resist the temptation to let the rope unravel on its own! Repeat this process 2-3 times, or until the forearms are fatigued.
Want to surprise your friends at the gym who may laugh and gawk at your new piece of homemade exercise equipment? Let them try it. This is undoubtedly one of the most painful exercises known to man. But it's painful because it's effective, so head on down to your local hardware store.
