literally how? they refuse to fricking grow. the inner side is looking decent and vascular but the outside looks pathetic. what do?
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literally how? they refuse to fricking grow. the inner side is looking decent and vascular but the outside looks pathetic. what do?
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Wrist curls, heavy rows, deadlift, deadhang, pull ups, farmers walks.
Here are my forearms. I do none of that. I just squat and bench and use machines.
lol
Post forearm dyels
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.
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.
spider curls are pretty based
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.
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.
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
Meant for
its good for doing strict form, if you dont want momentum swings to get into the movement.
Chest supported rows are great
Yes I feel like a fruit also it's complete homosexualry to use an incline bench just to do wrist curls like come on.
incline dumbell rear lateral raises
sex
>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
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.
rock climbing and deadhangs will give you the biggest forearm pump ever, you should give it a try
Rock climbing is based but why dead hangs? Wouldn’t it be better to do pull ups?
Can you do pullups uninterrupted for a minute straight?
ignore everybody else in this thread
for upper forearms there is only one exercise that will actually do something: wrist roller
>wrist roller
About to say this. Was king for me.
t. forearmlet
Add hammer curls and phatgripz while deadlifting/chinups
Wrist roller is a recent addition for me and I'm loving it
>3x10 reverse curls
>3x12 wrist curls
>3x12 reverse wrist curls
Really all you need
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
get a job rebuilding troonys or scooping ice cream
>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.
Arm wrestling
CARRY HEAVY STUFF,
REVERSE BARBELL CURLS,
CHECKED
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
Fat Gripz + Captains of Crush
spam dead hangs and ditch the straps
also fat grips if you have access
get a rowing machine
As long as you don't roid, it will progress at the same rate as everything else. (slowly)
Eat spinach