tiny forearm

what fixes it

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  1. 1 month ago
    Anonymous

    Make your girl getting a baby. All the things + baby you‘ll need to lift around then makes you Popeye arms, believe me.

    Alternative. Manual labour of any kind, e.gy digging holes in the garden, build a wall of stones etc.
    And for sure just hanging, a high bar, doorframe, all you can find.

    • 1 month ago
      Anonymous

      pull-ups?

      • 1 month ago
        Anonymous

        work your forearms 😀

        pull ups didn’t do shit for my arms

        what’s the no.1 best forearm builder??

        • 1 month ago
          Anonymous

          Wrist curls with either dumbbells or an easy bar. Dead hangs are good for grip strength as well.

    • 1 month ago
      Anonymous

      This. A hundred times this. Maybe with exception of hanging, farmer walks and suitcase carries are more profficient if You've already been working out, at least from my experience

      After my kid was born in december, I had to switch from gym to home workouts with kettlebells. Swings, loaded carries and walking with child in my arms made my forearms bigger, they also feel better

      • 1 month ago
        Anonymous

        cazy. if you train your forearms frequently with moderate load, they will grow!

        OP maybe you should fricking train your forearms directly, (you can do grip training daily, grips can be progressed a lot faster in terms of weight) wrist curls and extensions 2-3 times a week with weight that feels like 50%-60% of your maximum strength. try before you give up, loser.

    • 1 month ago
      Anonymous

      I do reverse curls for 3 sets about 2 to 3 times a week and that seems to have grown mine a substantial amount, like with all muscle groups I'd recommend you find 1-3 exercises to work them in some way (1 as a compound, 1-2 as accessories at the end) and just do those 2-3 times a week for best results, don't worry too much about what's optimal, if a science video says reverse curls are better than hammer curls but you prefer hammers then do those as the exercises you like will get you more motivated to do them than ones that feel like a chore

      What this anon says is right too if you want more ''function'' to them over just looks, Im my family and friends' workhorse, they ask me to do most things around the house or anything involving yardwork since I see it as free exercise and it always gives my forearms/traps a great pump so I usually change my workout if I have a heavy work day ahead

    • 1 month ago
      Anonymous

      Good morning saars

    • 1 month ago
      Anonymous

      >Make your girl getting a baby

  2. 1 month ago
    Anonymous

    work your forearms 😀

  3. 1 month ago
    Anonymous

    rock climbing I believe

    • 1 month ago
      Anonymous

      i can’t rock climb at the gym

      • 1 month ago
        Anonymous

        There are no rocks outside in your country?

      • 1 month ago
        Anonymous

        I'd like to believe there's an indoor rock climbing place in a 30 km radius from where you live that you can attend at least once a week. if not, wrist curls. lel.

    • 1 month ago
      Anonymous

      rock climbers are all skinny dyels frick off with your terrible advice

  4. 1 month ago
    Anonymous

    screw in some screws with a screwdriver every day
    guaranteed gains

    • 1 month ago
      Anonymous

      You need grippers and a dumbbell.
      I don’t need to explain the grippers, your grippy muscles are in your forearms.
      The dumbbell is for wrist work: curls, extensions, side to side movements, and twists.
      Don’t jump into too much weight, though. Wrists are complex, and there’s a million ways to fick them up.

      • 1 month ago
        Anonymous

        >there’s a million ways to fick them up.
        You can say FRICK on 4chins.
        FRICK FRICKITY FRICK FRICK FRICK

        • 1 month ago
          Anonymous

          just cause you can say it
          doesn't mean you should

          • 1 month ago
            Anonymous

            Black person Black person Black personERERRRRRRERRREE

            • 1 month ago
              Anonymous

              reported for homophobia

              • 1 month ago
                Anonymous

                Aw shucks

        • 1 month ago
          Anonymous

          Fick is worse than frick. I know this because I invented the word.

          • 1 month ago
            Anonymous

            FECK FECK FEEECK
            FECK IM GONNA CUMMM
            (im cumming)

  5. 1 month ago
    Anonymous

    Can you wrap your index finger and thumb around your wrist such that they touch?

    • 1 month ago
      Anonymous

      :/ i can. i’m a wristlet aren’t i? it overlaps by half a thumbnail

      • 1 month ago
        Anonymous

        yeah but I still think you can build up forearms
        just dont expect amazing gains
        its not as grim as bad calf genetics tho

        • 1 month ago
          Anonymous

          i have tiny calves too

          should i just rope myself

          • 1 month ago
            Anonymous

            nah just make sure to give them priority like you would chest or back in your program
            dont just throw in a few sets at the end of a workout like some people train

          • 1 month ago
            Anonymous

            Calves are a durable muscle. You have to do a lot to make them grow. You need to annihilate them everyday. If you can't walk when you wake up in the morning you didn't do enough. My calves are as big as my thighs. You can trust me on this.

          • 1 month ago
            Anonymous

            What workout is your go to for calves? I don't have any calf machines in my gym so I've been doing calves on leg press machine

            • 1 month ago
              Anonymous

              Dumbbell Toe Raises
              Barbell Calf Raises (basically like a squat but just lift your calfs)
              Barbell Toe Raises
              Seated Calf Raises with DBs on your lap or plates
              Walking uphill a lot
              Being fat

  6. 1 month ago
    Anonymous

    I just started using a wrist roller and all I can say is my forearms are as hard as rocks for a while after I use it. Crazy pump. I am also doing reverse cable curls and more hammer curls.

    • 1 month ago
      Anonymous

      >reverse cable curls
      LMAO I thought I was the only moron doing these, I love them, they feel so much better than DB reverse curls it's crazy

      • 1 month ago
        Anonymous

        I just started using a wrist roller and all I can say is my forearms are as hard as rocks for a while after I use it. Crazy pump. I am also doing reverse cable curls and more hammer curls.

        /fit/gays will cope. But Cables are the best for Arm training, since you have constant tension on the Tris, Bis and Forearms.

        • 1 month ago
          Anonymous

          I don't know what's the deal with cables but I've always had weak tendons, cables never cause me any discomfort. Even if they're not optimal I have to use them for all movements seriously involving the biceps.

  7. 1 month ago
    Anonymous

    Wrist curls. Do reverse wrist curls for good measure. Aim for 8 to 12 reps per set, 10 sets per week, then add a set per week or weight as needed.

  8. 1 month ago
    Anonymous

    As usual. Useless fricking thread. Dumb pajeets.

    Hit your forearms 3-4 times a week.

    4xF Overhand Wrist Curls
    4xF Underhand Wrist Curls
    You can use EZ bar to save time. Or just go with Dumbells. Pump till your Forearms are on fire and then more.

  9. 1 month ago
    Anonymous

    nya until failure

  10. 1 month ago
    Anonymous

    Nothing. Just accept you are a skinny legend and conquer your enemies, frick Asian girls, then settle down in a forest.

    • 1 month ago
      Anonymous

      this
      you can get stronger but your bones will never get thicker

  11. 1 month ago
    Anonymous

    Open wide
    https://www.menshealth.com/fitness/a20165813/how-to-do-forearm-workouts-pro-arm-wrestler/

  12. 1 month ago
    Anonymous

    gymgoers will do anything to take away responsibility for their tiny muscles.
    >forearms
    you ackshually can't grow those in the gym! you gotta do manual labor for shekelstein, there totally isn't effective exercises for the forearms.
    >calves
    you ackshually can't grow those in the gym! you jsut gotta be fat for your whole life so i can't ccompete so i shouldn't even try, and you shouldn't even try either! frick trying! we should all just lie around and wait for death to take us without ever putting effort into our weak points.
    i'm sick of you whiny blackpiller frickwits
    your forearms are tiny because you didn't train forearms, fricking shocker. same for calves. quit b***hing about it and go lift.

    • 1 month ago
      Anonymous

      calves you should be able to grow
      If you're as thin-boned as OP, you really can't grow forearms. And no doing manual labor shit doesn't really work, all that will do is make your skinny forearms look more worn and masculine.
      If you have medium bones and your forearms are small because they have no muscle, then sure you can build. But OP has clearly already tried building forearm muscle and is just not getting anywhere due to genetics.

      • 1 month ago
        Anonymous

        Confidently moronic post is still moronic.

        • 1 month ago
          Anonymous

          It is because like I said about my wrists they are pretty big now and in my 20s I could fit my whole hand around them. Same as my whole arm.

  13. 1 month ago
    Anonymous

    Work out. Literally every arm work out will hit your forearms. Also, like building any other muscle, you have to eat a slight surplus while working out.

  14. 1 month ago
    Anonymous

    For me mostly pullups, but curling without using thumbs helps too. My issue is that my forearms are bigger than my upper arm giving a disproportionate unaesthetic look because my triceps are pathetic. I really thought compounds were enough for them because I could feel them sore but no

  15. 1 month ago
    Anonymous

    sex

    • 1 month ago
      Anonymous

      with men

  16. 1 month ago
    Anonymous

    Training forearms

  17. 1 month ago
    Anonymous

    Idk why everyone is lying to you. Forearms are mostly genetic. Sorry. Work on something else.

  18. 1 month ago
    Anonymous

    I swear I had small wrists in my 20s could wrap my whole hand around them now I cant despite huge hands and long fingers.

    All I did is a lot of heavy hammer curls, reverse ez bar curls and reverse cable curls.

    Also maybe it takes some time to grow in your big boy wrists and forearms

  19. 1 month ago
    Anonymous

    Get a few planks of wood of different sizes and hardness, some nails and a claw hammer/crowbar+normal hammer. Spend the rest of your life hammering nails into the wood and pulling them out.

  20. 1 month ago
    Anonymous

    completely controlled pullups.
    slow ascend, hold at top, slow descend until failure. there is not a single rock climber with small forearms. if you want thick forearms, climb.

  21. 1 month ago
    Anonymous

    Work the forearms direcly for better gains.

    Otherwise just do your training without straps

  22. 1 month ago
    Anonymous

    Do a few forearm flexes at the bottom of your tricep pushdown rep

  23. 1 month ago
    Anonymous

    I do
    2x week wrist curls & reverse curls (Monday, Thursday)
    2x week farmer walk, wrist roller & grippers (Tuesday, Saturday)
    Started yesterday

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