growing forearms

literally how? they refuse to fucking grow. the inner side is looking decent and vascular but the outside looks pathetic. what do?

  1. 2 weeks ago
    Anonymous

    Wrist curls, heavy rows, deadlift, deadhang, pull ups, farmers walks.

    • 2 weeks ago
      Anonymous

      Here are my forearms. I do none of that. I just squat and bench and use machines.

      • 2 weeks ago
        Anonymous

        lol

        • 2 weeks ago
          Anonymous

          Maybe it's time to do them, bud.

          From this picture alone I can tell you this man is 5'6" to 5'8" basically a giga manlet.

          Post forearm dyels

      • 2 weeks ago
        Anonymous

        Maybe it's time to do them, bud.

      • 2 weeks ago
        Anonymous

        From this picture alone I can tell you this man is 5'6" to 5'8" basically a giga manlet.

  2. 2 weeks ago
    Anonymous

    Does anyone else hate exercises lying face down on a bench like that? Name me one good exercise you actually have to do that for.

    • 2 weeks ago
      Anonymous

      spider curls are pretty based

    • 2 weeks ago
      Anonymous

      I haven't done many exercises on an incline like that. I have heard that spider curls, incline ez bar rows, and even shrugs can be good.

      https://i.imgur.com/EYpVkxU.jpg

      literally how? they refuse to fucking grow. the inner side is looking decent and vascular but the outside looks pathetic. what do?

      Mine grew pretty quickly. I did preacher db hammer curls, and finger curls initially.
      Now I do reverse curls, wrist curl+finger curl super set, and reverse wrist curls after.

    • 2 weeks ago
      Anonymous

      Ok I haven't really done them but I'll give you that. It just seems like one of those memeshit things you see all the time on Instagram, especially when they're doing rows and reverse curls, I'm just thinking why bother getting into an uncomfortable position face down on a bench just to lift less weight than doing it normally

      • 2 weeks ago
        Anonymous

        Meant for

        spider curls are pretty based

      • 2 weeks ago
        Anonymous

        its good for doing strict form, if you dont want momentum swings to get into the movement.

    • 2 weeks ago
      Anonymous

      Chest supported rows are great

    • 2 weeks ago
      Anonymous

      Yes I feel like a fruit also it's complete gayry to use an incline bench just to do wrist curls like come on.

    • 2 weeks ago
      Anonymous

      incline dumbell rear lateral raises

    • 2 weeks ago
      Anonymous

      sex

    • 2 weeks ago
      Anonymous

      >Name me one good exercise you actually have to do that for.

      rear delt raises
      db chest supported rows
      spider curls

      now name me one good reason to do conventional deadlifts, I'll wait

      • 2 weeks ago
        Anonymous

        Strengthening the spinal erectors and traps. Do sets of 5-8. On my leg day I work up to a top set of 5-8 and then go to about 70% of that total and do three sets of RDLs. Maxing out and going to failure isn't my thing anymore.

  3. 2 weeks ago
    Anonymous

    rock climbing and deadhangs will give you the biggest forearm pump ever, you should give it a try

    • 2 weeks ago
      Anonymous

      Rock climbing is based but why dead hangs? Wouldn’t it be better to do pull ups?

      • 2 weeks ago
        Anonymous

        Can you do pullups uninterrupted for a minute straight?

  4. 2 weeks ago
    Anonymous

    ignore everybody else in this thread
    for upper forearms there is only one exercise that will actually do something: wrist roller

    • 2 weeks ago
      CecilDrakeInSeattle

      >wrist roller

      About to say this. Was king for me.

    • 2 weeks ago
      Anonymous

      t. forearmlet

      >3x10 reverse curls
      >3x12 wrist curls
      >3x12 reverse wrist curls

      Really all you need

      Add hammer curls and phatgripz while deadlifting/chinups

    • 2 weeks ago
      Anonymous

      Wrist roller is a recent addition for me and I'm loving it

  5. 2 weeks ago
    Anonymous

    >3x10 reverse curls
    >3x12 wrist curls
    >3x12 reverse wrist curls

    Really all you need

  6. 2 weeks ago
    Anonymous

    Finger planks and pullups/chin ups do it for me, ofc there are forearm curls, hammers and stuff like that to but pullups and finget planks work great for me

  7. 2 weeks ago
    Anonymous

    get a job rebuilding chuds or scooping ice cream

  8. 2 weeks ago
    Anonymous

    >Fat Gripz
    >Actually do bicep exercises early in your workouts
    Your arms will be forever tiny if you do 3x12 bicep curls at the end of a pull day.

  9. 2 weeks ago
    Anonymous

    Arm wrestling

    • 2 weeks ago
      Anonymous

      CARRY HEAVY STUFF,
      REVERSE BARBELL CURLS,

      CHECKED

  10. 2 weeks ago
    Anonymous

    heavy set of ego curls with minimal rom until you can't grip the bar followed by light set of super strict full rom reps x4

  11. 2 weeks ago
    Anonymous

    Fat Gripz + Captains of Crush

  12. 2 weeks ago
    Anonymous

    spam dead hangs and ditch the straps
    also fat grips if you have access

  13. 2 weeks ago
    Anonymous

    get a rowing machine

  14. 2 weeks ago
    Anonymous

    As long as you don't roid, it will progress at the same rate as everything else. (slowly)

  15. 2 weeks ago
    Anonymous

    Eat spinach

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