forearm curls

[Lee]

how much weight should be done as a minimum on static holds?

 

[erickthegreat11]

I worked my way up to 70# on these for each wrist before with absolutely zero pain. I think you ought look at your warm up for these. Warm them up thourougly like any other isolation exercise first off, second I have had pain before on these, but it was a result of lifting too much weight so you have to start off light and work your way up and I believe in keeping these reps low. I remember I used to do 12 reps maybe on these years ago and I got tingling in my fingers as a result, so at the low position of this movement nerves may be getting pinched so you have to be sure you can handle the weight.
Another note, anytime Ive had sharp pain it was a result of using too high of a weight. everytime

 

[erickthegreat11]

Lee in response to your question, there are people here who have had sucess with static holds, but in my opinion using a hand gripper works to great sucess as well. Ive got a Weider adjustable gripper with a rubber ball on a thread inside of it that adjusts to more than adequate needs and it works very well for me.

 

[Lee]

on static holds, do u curl your wrists and then hold, or do u just hold a barbell for as long as possible?

 

[erickthegreat11]

static holds are just that "static" meaning no movement
you can do these holding onto olympic plates (plate pinchers), or a barbell, or just your bodyweight like hanging from a pull up
the purpose of these is to increase your time and weight

 

[Lee]

sweet, ill toss some static holds in today, ill start at 265 and see how it feels.