I don't get to ride as much as i should because of college, and when i race i get arm pump really bad, to the point where i can't hardly hold on or push the throttle. I was wondering what excerises are good to do to prevent that either at home or in the gym?

 

I have the same problem. I was thinking on getting the wrist pump that baseball players use it is $30-$40 it will build up u forearms. And other technics would be great to hear

 

If you do not have one yet, I would get a steering damper. I have a Denton and I would not race without it. Made a huge difference in arm pump.

As far as working out. You can go as cheap as squeezing a tennis ball. But the best thing that I saw was a “space age” contraption.

It was a ball you held in your hand. Inside this ball was a gyro. You rotated your hand around in a circle, which started the gyro spinning. But as it gained speed the gyro would actually force your hand and forearm in the opposite direction that it was spinning.

I tried it for just a few minutes and it already started to stiffen my fore arms. I am not sure where they sell them, but I think it was in one of those gadget type stores.

It also made a whining noise as it spun. Sort of like it was going to take off from your hand.

 

You could do reverse curl's to build your fore-arms

 

the ball squeezing really works good and if you wanna build up your forearms take like a 15lb weight and just curl your wrist up and down

 

well just don't grip the bars as tight. this is what causes arm pump. you could have huge muscles but if you sqeeze the bars hard you will get arm pump. the pros squeezes the grips very lightly. just try bearly squeezing them. when people get arm pump it means they are tense so just breath and stay calm. later

 

I have two suggestions besides the damper which I think would be a big help. One Would be alloy bars if you aren't already running them & the other would be a pair of grip strengtheners, The things that you squeeze together. They come in various tensions & do much for your grip as well as your forearms. I had to use them after breaking both wrists in the same bike crash. The damper will do much for reducing the shock transmitted thru the steering stem into your entire upper body.

 

I don't race but I do ride hard. I used to get arm pump all the time. When I put Renthals on my quad the arm pump was virtually all gone, what a difference. Exercise and lots of water couldn't hurt either.