I do 30 incline fingertip pushups a day, as well as 3x12 hammercurls once a week. My forearms ar le still scrawny (compared with the rest of my arm). Please help I cannot be a forearmlet anymore.
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How to stop being a forearmlet
uh have you tried forearm isolation? Just a crazy idea
Deadlift strapless, overhand conventional, then use barbell shrugs to grip failure
I've originally started this as just grip training but I've seen some insane forearm gains from it
>2x20 barbell wrist curl
>2x10 reverse curl
>5x20 grip sterngthener (5 sets with both hands)
>100reps grip ring with each hand
Do this 3x a week on top of your regular workouts and make sure you give yourself a day of rest between them to avoid getting tendonitis..
Hey anon you should get some metal hand grippers, I've been using them for a year and my forearms have doubled in size and tripled in strength. you'll also get lots of definition on your arms. I recomend you get the 100 pounds one then work your way up to the 150 pounds and then 200 pounds. I can close my 200 pounds for 10 to 15 reps.
Post forearm
fatgripz deadlift
fatgripz behind the back curls
>just be a giant with hands as big as frying pans!
Fix your genes bro.
Why not rows instead of deadlifts if he's gonna use light weight anyway?
That weight is much more intense for rows so it takes away from your concentration on forearms.
Stop half-assing barbell curls and get a wrist roller.
Deadhangs
>hammercurls
I can't name more useless exercise than this.
bowling makes my forearms hurt, maybe you could get a special heavier ball
my forearms started to get real thick once i started working manual labor. probably not an option for most but itll certainly put some thickness on you
I sharpened one of my kitchen knives on a whetstone yesterday and I have massive forearm DOMS today so you could try that. Unfortunately it hit my right arm a lot more so you could end up looking like a chronic masturbator.
reverse curls and heavy hammer curls
Literally just deadlift
Why do goofballs always post these threads saying "I do 13 ligma twists a day and my arms aren't jacked wtf?"
Try actually training your forearms
pull-ups and farm carries
Have you considered actually training them?
Additionally: stop using straps for your compounds.
Straps ON in the bedroom, straps OFF in the gym
Hand grippers and towel pullups
Have you tried actually lifting instead of exercising like a homosexual?
hand gripper..
captains of crush are the best
If you can close a #1 for 10 reps your forearms will be big.
do these do anything worthwhile besides grip and fat forearms
>grip
Only thing they do if you use them correctly
>fat forearms
Most of the muscles in your forearms are related to flexion not grip. It's why you can wave your fingers while moving your hand around.
heavy barbell compound lifts, and do the different forarm curls. Nothing burns like forearm curls. Do high volume with them like 15+ reps
Pull-ups.
Farmer's walks with a towel wrapped around the weight handles, the towels bunched up in your hands as the kettlebell hang from them
Behind the back finger curls
Wrist curls
Wrist twister
Every lift that involves holding a barbell/dumbbell or whatever, try to fricking crush the bar. Squeeze as hard as you can on every rep for every lift.
Forgot to add that if it sounds dumb and obvious to just give it a try and you'll see right away that you weren't exerting enough grip strength before.
pump the frick out of your steering wheel when u drive
take the power steering fuse out of your car, if it has one.
Better feedback while driving (If your can has rack and pinion steering you might litterally feel the individual grooves on a manhole cover) + forearm gainz when parking
How many hours driving Door Dash for max gains?
Anything like deadhangs, farmer's walks, etc. that make you need to grip something hard and HOLD it. The grip trainers other anons mentioned are good for this, but what helped me more wasn't doing reps but just trying to hold it closed for as long as I can.
Back when I was in middle school I played baritone/euphonium for band. I'd walk all around school carrying that thing all day long, essentially doing farmer's walks. The arm I'd carry that with was for years bigger than my other arm, most noticeably in the forearm.
This
Grab 2 dumbels with good wheight grip it hard and walk with it
>3
Try 5×10, 10kg load, minimum