"The Wrist Roller Exercise" (forearms)Question

[X33gone]

http://wannabebig.com/article.php?articleid=189

I read an article about the wrist roller on this website a little while back, and it said I was doing the excercise wrong, for I was doing "exercise number 1" and it clearly stated "exercise number 2" was the proper exercise.

Not only do I feel more of a burn, doing the excercise shown in #1 but it is also a lot harder.

This isnt so much a question as it is asking which way you prefer to use. Any input would cool though.

[jkirkpatrick]

I find that if you hold your arms straight out, you use less weight. Arms straight down equals more weight. Are you using more weight in the straight down version? If not, pile it on and then try it out.

Either way, I prefer to do something other than this excercise as I find its usefulness to be limited.

[Unholy]

I look holding my arms out, I never feel it in my shoulders, rather in my forarm.

[X33gone]

Ive been doing the 2nd exercise since I saw it. Just today I tryed doing it with 10 pounds. I can do it with 12 pounds with my arms straight out. When I put my arms straight down I usually do about 15 pounds.

And since the rope height is cut in half when I put my arms straight down I roll it up and down for a total of about 4-6 times, where as with my arms straight out, I can barely do it 1 1/2 times.

Also could you expand on "this excercise as I find its usefulness to be limited." ? Or is that as blunt as it gets?

[jkirkpatrick]

Heavy dumbbell shrugs and hammer curls work my forearms adequately. I try to "cheat" on the dumbbell shrugs as much as possible (i.e. I wrap my thumb around the bar instead of "hooking" the bar).

When I change my routine up every once in a while to supersets, a superset arm session works the forarms pretty good too. I do overhead cambered bar extensions instead of lying extensions and in my experience, this engages the forearms more as you have to grip the bar through the movement whereas the lying versions can rely on gravity to hold the bar (moreso).

That works for me just fine. YMMV.

Edit: and of course, not using lifting straps until I absolutely have to, usually on the 2nd and 3rd set (barbell rows, barbell shrugs, etc). I prefer the my forearms are going to fall off sensation to the my forearms are burning sensation, but again, YMMV

[hoser813]

Ive been doing the 2nd exercise since I saw it. Just today I tryed doing it with 10 pounds. I can do it with 12 pounds with my arms straight out. When I put my arms straight down I usually do about 15 pounds.

And since the rope height is cut in half when I put my arms straight down I roll it up and down for a total of about 4-6 times, where as with my arms straight out, I can barely do it 1 1/2 times.

They both work good, it all depends on what you like. I like holding it down instead of out, but I guess its all personal preference. Also, if you find the string too short, stand on a chair or a coffee table and you've got more room to roll.