Indestructible-Elbows

The extensors are a muscle group that can handle very frequent work and they respond
well from it. Once this area of the forearm is finally strengthened, your incidence of
injuries will go down greatly.
Rotation
Rotation: Supination (left) Pronation (right)
Rotation involves supinating and pronating the forearms. While most programs have the
development of the flexor muscles of the lower arm covered well, they rarely address the
supinator and pronator muscles and the other muscles that rotate the forearm. This
results in an utter and compete weakness of these muscles and leads to high forearm and
elbow injuries.
Sledge Rotations, an exercise you will see later on, is actually the exercise that finally
fixed my incredible elbow pain back in 2004. Prior to doing them, I was in pain from the
moment I woke up in the morning, throughout each training session, and even would
wake up in my sleep at night sometimes because of it. Rotations fixed me in about two
weeks.
Isometrics
Most forearm and wrist training is done in a
dynamic fashion. This means there is movement
involved, generally a concentric and eccentric
phase with many repetitions completed during
each set.
A different way to train with resistance is with
Isometrics, where a joint position is held for a
duration of time. This enables you to focus on
one specific joint angle and allows you to create
maximal contractive force with a muscle.
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