FAQ

Forearm Bar vs. Barbells, Dumbbells

The Forearm Bar offsets the weight at 35 degrees and set the hands at a seven degree angle. The importance and relativity of these angles, the leverage mechanics and ergonomics of this apparatus and will become more apparent as you read on.

Although the barbell will always be the mainstay of free-weight training there are as with any apparatus a few exercises that are better performed with a piece of equipment specifically designed for that purpose.

Barbells and dumbbells place a weight on the same plane as the gripping hands; this is very efficient for most exercises that incorporate a pushing or pulling motion. i.e. when you perform a biceps curl you are flexing at the elbow which is the fulcrum (pivot point) the weight you are moving is opposed to the muscles you are targeting thus the leverage mechanics and the inertia used to move the weight make this a very efficient exercise for targeting the biceps.

However when performing reverse forearm curls and wrist curls (exercises that specifically target the forearms) using a barbell or dumbbells you sit and brace the forearms on your thighs. There are several inherent problems with this method. The weight lying on this plane and in such close proximity to the forearms is significantly less efficient because the leverage mechanics involved require less inertia to move the weight, the bracing of the forearms significantly reduces muscle engagement and a barbell supination grip places a great amount of undo stress on the wrist and wrist ligaments.

Reverse Forearm Curls

The leverage mechanics incorporated into the Forearm Bar address the bracing of the forearms and the close proximity of the weight to the forearms by placing the weight on a 35 degree angled support several inches in front of and opposed to the gripping hands. This configuration allows you to stand and flex the weight for optimal range of motion. The weight opposed to the gripping hands allows for a direct line of pull placing tension directly on the forearms and maintains this tension through the full range of motion. Combine this with the high density foam gripping and you can really dig in for dramatically increased forearm muscle activation.

Wrist Curls

The 7 degree angled handles of the Forearm bar are a more natural position for the wrists than a straight bar.

One of the main problems with doing wrist curls is too much forced supination (the position where your palms are facing up), places stress on the wrist joints. Over time, this can lead to injury. The Forearm Bar, by angling the handles, makes the wrist curl curl movement much more natural, giving you better results without wrist pain.

Forearm Bar vs. Wrist Rollers

Wrist Rollers target the forearms by rolling up a weighted rope. This does target the forearms to a certian degree but there are several inherent shortcomings associated with this apparatus

Limited weight

Once you start improving your forearm and wrist strength an inherent problem becomes evident with a wrist roller. The problem is when using a wrist roller you stand holding the apparatus out in front of you at arms length. Once you start graduating to higher weight it becomes extremely difficult to hold even 10 pounds at arms length out in front of you for any given amount of time and once you reach 15-25 lbs. you will fatigue the shouldes before the forearms. Many manufactures of wrist rollers recommend not exceeding 10 lbs when using their apparatus. Therefore a wrist roller becomes pretty much becomes a moot point after you build up to 10 lbs.

The Forearm Bar allows you to hold it down at arms length, a much more natural position. The high-density foam gripping allows you to really dig in for dramatically increased forearm muscle activation.

The Forearm Bars Construction is commercial-grade. Weight Range 1.25 to 50 lbs.

Wrist Curls - You cannot perform a true wrist curl with a wrist roller.

Forearm Bar vs. Formulator

These guys are on the right track but there are a few of limiting factors with this apparatus.

The locking of your hands between the foam padding and metal base plate reduces range of motion in the upward motion of the reverse wrist curl thus limiting full muscle engagement

The E-Flex Forearm Bar allows full range of motion for 100% muscle engagement.

The Formulator also has a fixed angled weight support so when you turn the Formulator over to do wrist curls the weight is in an angled up position, thus limiting tension on the targeted muscles over the fulll range of motion.

The E-Flex Forearm Bar's "Patented Quick Change Weight Attachment" allows you to rotate the weight to an angled down position for all exercises. This allows you to maintain tension on the targeted muscles over the full range of motion for all exercises and 100% muscle engagement.

And again as with a barbell when performing wrist curls with the Fomulator there is too much forced supination (the position where your palms are facing up), placing a lot of stress on the wrist joints, which over time can lead to injury.

The E-Flex Forearm Bar's design allows a natural grip, greatly reducing any undo stress on the wrist and wrist flexors.

The makers of this product also claim that by locking the hands between the foam pad and the metal base plate that they remove the weak link in your hands (your thumbs)

This we believe is a weak link in there product as engagement of the thumbs in a gripping specific manner during forearm and wrist strengthening exercises activates and strengthens the muscles of the forearm that are responsible for grip strength. This is essential to overall forearm and wrist strength development.

Frequently Asked Questions

This page is for the most often asked questions we receive.

If you have a question pertaining to the E-flex forearm bar please contact us at

One of our most frequently asked questions is how does the E-flex Forearm bar compare to barbells, dumbbells, wrist rollers & the Formulator

Will Resistance Training Alter My Mechanics

Resistance Training Myth's

Myth: "I will bulk up and that will hinder my swing or pitching mechanics."

Truth: Resistance training specific for baseball will not result in muscle gain that will alter your pitching or swing mechanics. Increasing muscle size involves lifting increasingly heavier weights with lower repetitions, dramatically increasing your calorie and protein intake and spending one to two hours per day lifting weights. A baseball-specific conditioning program incorporates moderate weight, with high (12-15) repetitions . This type of program is designed to improve your strength and endurance.

Myth: "I will lose flexibility if I lift weights."

Truth: In fact, the opposite is true! Weak muscles are tight muscles that are prone to injury. With resistance training, you are increasing blood flow, working through a functional range of motion that will improve flexibility, not hinder it.

A baseball specific arm strength training program should consist of moderate weight with high reps, this will build strength, endurance, explosive power and prevent injury.