Best forearm exercises?

Best forearm exercises?

  1. 2 weeks ago
    Anonymous

    Barbell finger curls
    Deadhangs
    Farmer's walks
    Forearm roll

    • 2 weeks ago
      Anonymous

      behind the back barbell wrist curls
      one of the best exercises because you can overload your forearms for a massive pump

      • 2 weeks ago
        Anonymous

        AAAAAAAAAAAAAAAAAAAAAAAA

      • 2 weeks ago
        Anonymous

        Wrist curls shouldn't be done standing up. Imagine doing bicep curls with your upper arm parallel to the ground and your forearm hanging down 90deg and that being your starting position. You're only doing the tiny top part of ROM, and your flexor muscles are under zero load in a position when they are the strongest (i.e. 90deg elbow bend in the biceps curl and straight wrist in wrist curls). No wonder you can do more weight that way because you're barely doing any work. The real work is your wrist going from extension to straight wrist and you skip that by not doing it on a bench.

    • 2 weeks ago
      Anonymous

      wrist curls+ext supersets
      farmer walks
      dead hangd

      i also autistically use CoC grippers but its honestly just for the thing itself, theyre worthless for building mass

      Does deadhangs fuck up your joints ?

  2. 2 weeks ago
    Anonymous

    99% of it is genetics
    If you have small bones you're fucked (like me)

    • 2 weeks ago
      Anonymous

      just fucking work out

  3. 2 weeks ago
    Anonymous

    wrist roller, weighted (neutral grip) pullups, deadlift, hammer curls

    • 2 weeks ago
      Anonymous

      Why neutral grip? How does it differ from a regular pullup grip

  4. 2 weeks ago
    Anonymous

    Masturbation 3x a day with each hand.

  5. 2 weeks ago
    Anonymous

    shakeweight, unironically.

  6. 2 weeks ago
    Anonymous

    Theres like 20 different forearm muscles and they all perform different actions

    A good routine is going to have 6-10 exercises that you progress on overtime

    • 2 weeks ago
      Anonymous

      there's a lot of muscles in your forearm
      but they can generally all be worked by training the wrist in the two planes:
      my routine:
      - behind the back wrist curls
      - standing wrist curls
      - ulnar deviation training by holding a light kettlebell behind my back and flexing it
      - radial deviation done by slightly heavier kettlebell in sitting position
      rotation i don't really train
      I do these with relatively light weights; 20kg-30kg for the barbel exercises and 6-8kg for the deviation exercises. These are small muscles so up the rep range.
      This isn't a bodybuilding routine, but what I do for olympic weightlifting stability.

  7. 2 weeks ago
    Anonymous

    Grandma pegs

  8. 2 weeks ago
    Anonymous

    wrist curls+ext supersets
    farmer walks
    dead hangd

    i also autistically use CoC grippers but its honestly just for the thing itself, theyre worthless for building mass

  9. 2 weeks ago
    Anonymous

    then barbel finger curls
    hold a 20kg barbell loosely in your fingers
    grip and loosen

    • 2 weeks ago
      Anonymous

      Gotta try that, I have only been using those grip strengthener things along with deadlift holds

  10. 2 weeks ago
    Anonymous

    suitcase carry bar none

  11. 2 weeks ago
    Anonymous

    Farmers walks. I like using a hexbar.

  12. 2 weeks ago
    Anonymous

    wrist roller 100%

  13. 2 weeks ago
    Anonymous

    I mog most (not hard) and the only exercise I will ever feel in my forearms are overhand barbell rows

  14. 2 weeks ago
    all niggers must die

    deadlifts

  15. 2 weeks ago
    Anonymous

    anons post forearm and forearm routine

    wrist roller is the only thing i actually noticed burn my forearms and gave them a good pump

    • 2 weeks ago
      Anonymous
      • 2 weeks ago
        Anonymous

        >and forearm routine

        • 2 weeks ago
          Anonymous

          FUARK
          post routine please

          I do some reverse wrist curls with a 2,5kg plate and use grippers (100 with one hand, 100 with the other, change again and do AMRAP (I know I should get some harder ones like Captains of Crush)). I also do weighted chin-ups and pull-ups and have never used wrist wraps.

      • 2 weeks ago
        Anonymous

        FUARK
        post routine please

  16. 2 weeks ago
    Anonymous

    Be a mechanic. Using spanners and ratchets when the only movement you can get is your wrist, your forearms get real defined and sizeable

  17. 2 weeks ago
    Anonymous

    coomerism

    • 2 weeks ago
      Anonymous

      amazing climbing from miho

    • 2 weeks ago
      Anonymous

      Based climb bro, i got my forearms when i was an electrician for a while, and cranking a screwdriver all day didnt even remotely compare to climbing for 2 hours or finger boarding.

  18. 2 weeks ago
    Anonymous

    i got shredded veiny forearms by doing farmers walks with the heaviwst dumbbells i can carry for at least 20 seconds (please be mindful of your back when picking them up), having days where i do all of my normal dumbbell curls with towel wrapped around the grip so they get hardee to hold, and hammer curls+forearm curls

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