hammer curls with towel and with some sort of rope or textile belt. towel hits inner forearms crazy and is harder, belt hit brachioradialis more. don't go too deep, there's no point, the brachioradialis just disengages.
also wrist roller is nice
Wrist curls. I do 3x12 and take the last set to failure (usually 17 reps), on an ez bar using fatgrips. Also made my own wrist roller later this year. >noooo don't isolate forearms, do deadlifts for 10 years instead!
no lol
Do the fat grips make a big difference? I’ve got these and a wrist roller in my Amazon shopping cart right now wondering if I should get them. Forearm exercises are exactly what I need in my routine
NTA, I love fatgrips, just feels wrong to not use them.
They're not going to directly work the forearms. It's merely giving them some more work to do during your regular exercises. For proper results you need to focus on them.
Wrist roller, a grip tool, look up devon laratts workout too.
Anything they fit onto safely really. I wouldn't do deadlifts etc for example, they do slip. If you end up liking it, you could diy something more permanent.
Today I was thinking about this thread and did Bayesian curls for the first time as well as Farmer’s walks, wrist rolls and hammer curls. Bayesian curls might be a new favorite but man hammer curls really do work your forearms.
>DEADLIFTS FOR 3-4 YEARS >BARBELL ROWS >NEVER DONE SOLELY FOREARMS >DOESN'T PIN
DONT LISTEN TO THIS FOOL,
WRIST CURLS WILL HELP,
SO WILL DOING DEADLIFTS,
FAT GRIPZ ARE A MEME,
Can confirm wrist curls work great. Do a set of flexions and then superset a set of extensions, you'll have to scale back the weight for extensions but you'll save time and train both parts of the arm. Wrist roller is God tier, you can make a decent one with an old broomstick and a piece of rope + weights. Finger curls have also served me greatly. Hammer curls are great for the brachyoradialis. And finally towel and rope curls are legit - don't sleep on them. I'm planning on getting an arm wrestling loop or fat grips soon, never tried them before. This was a few months ago when I was going hard on wristies
Can confirm wrist curls work great. Do a set of flexions and then superset a set of extensions, you'll have to scale back the weight for extensions but you'll save time and train both parts of the arm. Wrist roller is God tier, you can make a decent one with an old broomstick and a piece of rope + weights. Finger curls have also served me greatly. Hammer curls are great for the brachyoradialis. And finally towel and rope curls are legit - don't sleep on them. I'm planning on getting an arm wrestling loop or fat grips soon, never tried them before. This was a few months ago when I was going hard on wristies
>Wrist curls. I do 3x12 and take the last set to failure (usually 17 reps), on an ez bar using fatgrips
completely useless >Also made my own wrist roller later this year.
unfathomably based
Deadlift with Double overhand as long as possible, then switch to mixed grip when it gets too heavy. You ARE deadlifting, right twink?
Also, never use lifting straps on any lift. DO use wrist wraps if you need to, these do not negatively affect grip and actually MIGHT help you go heavier.
As others have mentioned hammer curls and towel/rope pull ups are great.
As an aside: always do things that work your forearms, even when they aren't involved much in the exercise.
Example: >going to do some DB curls >going to grab the 40s >instead of grabbing the center knurling, I grab pinch grip the weighted ends and walk over with them
Same thing with plates: >putting on plates for deadlifts (that I'm doing double overhand until I have to mix grip) >carry 45s over with pinch grip
I can pinch grip, farmers walk, thick 45lb bumper plates easily now. These are small things you can do all the time even when you aren't specifically targeting forearms.
Reddit has a grip basic routine that has done wondrs for me, and I don't do one of the lifts because it looks moronic lel
>Two Hands Pinch Lift for holds, also use work gloves to protect your skin. >Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls. >Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar. >Two Hands Reverse Wrist Curl.
ive been using a wristroller to warm up before doing
5 sets wrist curls with a dumbbell
3 sets wrist extemsions with a dumbbell (palms down)
then finish off with rice bucket, i'm at 4 minutes per hand but I'm adding time every workout. I focus on opening my hand for 90 secs then closing for 30 sec before rest. It's only been 3 weeks of doing this twice per week and I really notice a difference
fingering as many girls as you can is the key. That, and consistency.
Cheers
Richard
________________________________
17.8.92 HOLLY FOREVER >"my mercy prevails over my wrath"
BIG LIFTERS CREW. LA CREW. MUD DOGS SUPPLEMENTS.
DONT MESS WITH TEXAS
Intel Pentium 4 2.4GHz HT (Northwood, 130nm, 512KB L2, 800MHz FSB)
Intel Extreme Graphics 2 (64MB allocated)
1GB DDR 400MHz CL2 or 3
Maxtor DiamondMax Plus 10 160GB IDE
HGST DVD drive
Stock massive copper heatsink and blower fan
Stock 210 watt PSU
Surprisingly good integrated speaker
Windows XP Home Edition SP3
HP wired mouse and keyboard
i've found decent gains doing heavy deadlifts with no helps. i mean: no mixed grip, no chalk.
same thing on hanging exercises, like pullups, chinups, leg raises ecc. no chalk, no gloves.
hammer curls with towel and with some sort of rope or textile belt. towel hits inner forearms crazy and is harder, belt hit brachioradialis more. don't go too deep, there's no point, the brachioradialis just disengages.
also wrist roller is nice
3 super sets :
reverse curl with a ezbar > wrist curl with a dumbell > wrist extension with q straight bar on th3 cable machine.
amrap per set for all 3
ai hands typed this
ok
Lel
Wrist curls. I do 3x12 and take the last set to failure (usually 17 reps), on an ez bar using fatgrips. Also made my own wrist roller later this year.
>noooo don't isolate forearms, do deadlifts for 10 years instead!
no lol
Mirin
I'm jealous.
Normal and reverse wrist curls? How many times/week?
Normal ones sitting on a bench, 3 times a week.
Do the fat grips make a big difference? I’ve got these and a wrist roller in my Amazon shopping cart right now wondering if I should get them. Forearm exercises are exactly what I need in my routine
NTA, I love fatgrips, just feels wrong to not use them.
They're not going to directly work the forearms. It's merely giving them some more work to do during your regular exercises. For proper results you need to focus on them.
Wrist roller, a grip tool, look up devon laratts workout too.
Thanks I’ll get them and see how they help
You use them with hammer curls and what else?
Anything they fit onto safely really. I wouldn't do deadlifts etc for example, they do slip. If you end up liking it, you could diy something more permanent.
No idea but they give me the SICKEST fricking pump when taking wrist curls to failure. You definitely need to flex your grip with them though
Wrist curls + fat grips?
Today I was thinking about this thread and did Bayesian curls for the first time as well as Farmer’s walks, wrist rolls and hammer curls. Bayesian curls might be a new favorite but man hammer curls really do work your forearms.
Saved
You watch should be worn higher on your wrist; right above the little bone above your hand. Also, you have a small penis.
ROW,
DEADLIFT,
>DEADLIFTS FOR 3-4 YEARS
>BARBELL ROWS
>NEVER DONE SOLELY FOREARMS
>DOESN'T PIN
DONT LISTEN TO THIS FOOL,
WRIST CURLS WILL HELP,
SO WILL DOING DEADLIFTS,
FAT GRIPZ ARE A MEME,
WHATS UP BIG DOG
LONG TIME NO SEE
MIRIN,
GOOD DAY MY GUY,
QUALITY SHIRT,
MIRIN THE OTHER GUYS FOREARM,
THE FOOL COMMENT WAS REGARD TO NOT DEADLIFTING,
Big Hog my arch nemesis, I will never stop defending isolations
HEHE,
BIG HOG INDEED
MIRIN
What happened to your face? Did you get some education? Did you get some thought control?
HEY! TEACHER! LEAVE THAT HOG ALONE!
Can confirm wrist curls work great. Do a set of flexions and then superset a set of extensions, you'll have to scale back the weight for extensions but you'll save time and train both parts of the arm. Wrist roller is God tier, you can make a decent one with an old broomstick and a piece of rope + weights. Finger curls have also served me greatly. Hammer curls are great for the brachyoradialis. And finally towel and rope curls are legit - don't sleep on them. I'm planning on getting an arm wrestling loop or fat grips soon, never tried them before. This was a few months ago when I was going hard on wristies
Nice Casio f-91w. I'm f-91wmaxxing myself.
f-91winners shall inherit the world
Mirin wrists.
>Wrist curls. I do 3x12 and take the last set to failure (usually 17 reps), on an ez bar using fatgrips
completely useless
>Also made my own wrist roller later this year.
unfathomably based
>completely useless
But that's how I grew my forearms :^/
Honestly for me it is hitting a lot of shit with lump hammers at work. I imagine chopping shit with a hatchet would be effective too.
Hammer curls
Hand squeezes
Wrist curls
Reverse BB curls
these are good. try adding kettlebell hammer curls too
This guy has good points
>Train every day
>Do lots of different stuff
does it work, I wanna try this
Watch his frickin videos and tell me if it works
He went from twink to caveman damn. I'm scared of snaping my shit though.
We fisting rice now boyos
Wrist roller and deadhangs have transformed my forearms into vascular and defined muscles. Be sure to do both directions on wrist roller.
Its really simple, most people overcomplicate it and do to much to begin with, but you just need to start small
Newbie:
Wrist curls 3x10-30 done 1 x per week
Wrist extensions 3x10-30 done 1 time per week
Do this for 3-4 months
You should be adding reps or weight over time
Then do
Wrist curls 3x10-30 done 2 x per week
Wrist extensions 3x10-30 done 2 time per week
Do this for 6-12 months
then reassess and see if its enough or you need to more or to change it up.
Deadlift with Double overhand as long as possible, then switch to mixed grip when it gets too heavy. You ARE deadlifting, right twink?
Also, never use lifting straps on any lift. DO use wrist wraps if you need to, these do not negatively affect grip and actually MIGHT help you go heavier.
>30 posts
>no mention of farmer walks
NGMI
Deadhangs gave me a forearm burn like nothing else. Definitely incorporating them more often.
is wrist roller a meme? Might buy one
Kettlebell, clubbell
As others have mentioned hammer curls and towel/rope pull ups are great.
As an aside: always do things that work your forearms, even when they aren't involved much in the exercise.
Example:
>going to do some DB curls
>going to grab the 40s
>instead of grabbing the center knurling, I grab pinch grip the weighted ends and walk over with them
Same thing with plates:
>putting on plates for deadlifts (that I'm doing double overhand until I have to mix grip)
>carry 45s over with pinch grip
I can pinch grip, farmers walk, thick 45lb bumper plates easily now. These are small things you can do all the time even when you aren't specifically targeting forearms.
Best thread on fit.
I'm writing everything down
Serves right for one of the best muscle groups
Reddit has a grip basic routine that has done wondrs for me, and I don't do one of the lifts because it looks moronic lel
>Two Hands Pinch Lift for holds, also use work gloves to protect your skin.
>Finger curls with an Olympic Bar, overhand grip. Hold it on the last set when you can't do anymore finger curls.
>Two Hand Wrist Curl. Normal, with a comfortable range of motion. Do not let the bar go into your fingertips like some bodybuilders do, also do them with your thumb under the bar as you are training your wrists and don't want to fight against the thumb digit on top of the bar.
>Two Hands Reverse Wrist Curl.
ive been using a wristroller to warm up before doing
5 sets wrist curls with a dumbbell
3 sets wrist extemsions with a dumbbell (palms down)
then finish off with rice bucket, i'm at 4 minutes per hand but I'm adding time every workout. I focus on opening my hand for 90 secs then closing for 30 sec before rest. It's only been 3 weeks of doing this twice per week and I really notice a difference
That routine just get two of the three muscle groups of the forearms. Add in reverse palm curls for the brachialis as well.
how are you supposed to use a wristroller?
Sell it to a sucker.
Towel pull-ups
fingering as many girls as you can is the key. That, and consistency.
Cheers
Richard
________________________________
17.8.92 HOLLY FOREVER
>"my mercy prevails over my wrath"
BIG LIFTERS CREW. LA CREW. MUD DOGS SUPPLEMENTS.
DONT MESS WITH TEXAS
Intel Pentium 4 2.4GHz HT (Northwood, 130nm, 512KB L2, 800MHz FSB)
Intel Extreme Graphics 2 (64MB allocated)
1GB DDR 400MHz CL2 or 3
Maxtor DiamondMax Plus 10 160GB IDE
HGST DVD drive
Stock massive copper heatsink and blower fan
Stock 210 watt PSU
Surprisingly good integrated speaker
Windows XP Home Edition SP3
HP wired mouse and keyboard
Get those arms from jerking off guys with that fruity frickin stance?
post forearm
Yea I bet you wanna jerk off to my nice juicy forearm don’t you homosexual boy
>Intel Extreme Graphics 2 (64MB allocated)
can you even run unreal tournament
how do i get forearms like pic rel
Shoot guns
Reverse curls
Heavy hammer curls
Wrist curls forward and backward
All you need
>t.best forearms on the entire board, not even close
Yet you didn't post them
You're either jacked beyond belief, delusional, or trolling. And it's not jacked beyond belief or you'd post an image.
i've found decent gains doing heavy deadlifts with no helps. i mean: no mixed grip, no chalk.
same thing on hanging exercises, like pullups, chinups, leg raises ecc. no chalk, no gloves.
just grip the bar with your sweaty slippy hands
Deadlifts, heavy with no straps.
Ask any arm wrestler and they will give you the most forearm destroying workout you will ever have.
I can wrist curl 90lbs for 12 reps and its considered weak in the arm wrestling community as the top dogs can do over 200lbs.
https://www.youtube.com/shorts/3FHglSW3mME