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.
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.
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.
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.
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
Barbell finger curls
Deadhangs
Farmer's walks
Forearm roll
behind the back barbell wrist curls
one of the best exercises because you can overload your forearms for a massive pump
AAAAAAAAAAAAAAAAAAAAAAAA
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.
Does deadhangs frick up your joints ?
99% of it is genetics
If you have small bones you're fricked (like me)
just fricking work out
wrist roller, weighted (neutral grip) pullups, deadlift, hammer curls
Why neutral grip? How does it differ from a regular pullup grip
Masturbation 3x a day with each hand.
shakeweight, unironically.
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
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.
Grandma pegs
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
then barbel finger curls
hold a 20kg barbell loosely in your fingers
grip and loosen
Gotta try that, I have only been using those grip strengthener things along with deadlift holds
suitcase carry bar none
Farmers walks. I like using a hexbar.
wrist roller 100%
I mog most (not hard) and the only exercise I will ever feel in my forearms are overhand barbell rows
deadlifts
anons post forearm and forearm routine
wrist roller is the only thing i actually noticed burn my forearms and gave them a good pump
>and forearm routine
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.
FUARK
post routine please
Be a mechanic. Using spanners and ratchets when the only movement you can get is your wrist, your forearms get real defined and sizeable
coomerism
amazing climbing from miho
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.
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