What are the best exercises for building your forearms? At the moment I do wrist curls with dumbbells but is this enough?

What are the best exercises for building your forearms? At the moment I do wrist curls with dumbbells but is this enough? Should I be doing other exercises for them?

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  1. 2 months ago
    Anonymous

    jerking off

    • 2 months ago
      Anonymous

      But that is haram

      • 2 months ago
        Anonymous

        i wish i had a haram i want sex and im lonely

  2. 2 months ago
    Anonymous

    >reverse barbell curls
    >Pic is just normal barbell curls

  3. 2 months ago
    Anonymous

    I had pain in my left shoulder so I started doing dead hangs because I heard that was good and it made the pain go away and also gave me some forearm gains.

  4. 2 months ago
    SwedishBrorsan

    good thing ive saved my exercise recommendations in times that powershitters might get here before me
    copy paste incoming, youre welcome.

    > wrist curls
    14 sec in

    ?t=14

    > wrist curls
    27sec in

    ?t=27

    > wrist roller
    6min 8sec in

    ?t=368

    > Wrist roller alt
    6min 46sec in

    ?feature=shared&t=406

    > Hammer curls
    1min 56 sec in

    ?t=116

  5. 2 months ago
    Anonymous

    lifting big weights

  6. 2 months ago
    Anonymous

    Pull ups and KB Swings

    • 2 months ago
      Anonymous

      >Pull ups
      Lies, good for grip strength but didn't do anything for my forearms

  7. 2 months ago
    Anonymous

    this

    • 2 months ago
      Anonymous

      My dream gym has a bunch of ropes and matted areas as well as racks
      I bet the ancient greeks had solid forearms
      It's also men-only and naked is mandatory

      >modern """males""" need a guide to swing on monkey bars
      Also it's wrong, you'll blister your hands if you don't use just the fingers

      • 2 months ago
        Anonymous

        You won't blister your arms. Your hand is tightly gripping the bar while your wrist moves. You are definitely dyel

    • 2 months ago
      Anonymous

      This whole infographic was made by a moron who probably went to a park once and tried it before making it.

      If you don't grip with your fingers you're going to be ripping your hands apart.

      You don't want to swing your entire body while doing it. Using momentum is the same as kipping your pull ups and you're putting needless pressure on your joints.

    • 2 months ago
      Anonymous

      IMO one of the least responsive muscle groups so for some people it's rope hangs til failure repeatedly until reborn with suitable genetics. Or if you are an old boomer having had decades of physical work experience you can have nice
      forearms.

      That being said, this is something I also agree is top tier:

  8. 2 months ago
    Anonymous

    We’ve had this thread 100 times, the answer is always hammer curls, reverse curls and wrist curls with a wrist roller

    • 2 months ago
      SwedishBrorsan

      thx for reminding me of reverse curls, thought i had it written down in the copy paste already

      • 2 months ago
        Anonymous

        You need a list to remember "the same movement but in the other direction"?

        • 2 months ago
          SwedishBrorsan

          no, i simply keep a copy paste for referencing recommendation to this same old thread
          that has been continously been reappearing a good 1000 times each year

          you couldve just read my previous comments, there arent many of them in here.

  9. 2 months ago
    Anonymous

    Wrist roller, farmer carries, suitcase holds, axle bar deadlifts, CoC grippers, hammer curls, wrist curls, weighted pullups, plate pinching, rice buckets.

  10. 2 months ago
    Anonymous

    Armwrestlers are the experts of forearm building.

  11. 2 months ago
    Anonymous

    Pretty small guy, but insane grip strength.

    • 2 months ago
      SwedishBrorsan

      i wonder what causes the poor balane in his forearms, the left is also significantly bigger

      • 2 months ago
        Anonymous

        Probably faps with his left.

        • 2 months ago
          SwedishBrorsan

          maybe but its also a matter of the differet sides of his forearms that looks really neglected
          and the top part of his left forearm has so much size compared to his right

          also looks like his most rigorous training regiment seem to be a matter of fingertip pinching

          • 2 months ago
            Anonymous

            The video just focuses on his climbing-specific training, he does other exercises as well.

            Ignore the soiboi, you can skip to 1:00.

            • 2 months ago
              SwedishBrorsan

              cheers, it looks like it might be detrimental with some sort of excercise that targets the fingertips alone
              whilst performing the pulling movements similar to climbing

              maybe weighted pullups with some sort of modified pull-up bar for fingertips

  12. 2 months ago
    Anonymous

    The one you aren't doing.

  13. 2 months ago
    Anonymous
  14. 2 months ago
    Anonymous

    Made one of these myself for $12 including the loading pin, compared to spending >$50 on the pin alone in a gym shop.

  15. 2 months ago
    Anonymous

    The thing that has worked out the best for me is doing pull ups/chin ups with a really close grip, basically my hands next to each other.

  16. 2 months ago
    Anonymous

    close grip pullups

  17. 2 months ago
    Anonymous

    Bouldering

  18. 2 months ago
    Anonymous

    Bass guitar

  19. 2 months ago
    Anonymous

    I've been doing hands and Pull-ups with a towel the last few weeks and my forearm strength has gone up significantly. I can do 6 Pull-ups now without having to let go, whereas I could barely hang onto it when I first started out. I do it at the end of my workouts because it absolutely gasses my forearms and I'll have no strength left to grip anything if I do it at the start. Please note that I haven't been doing this long enough to see any change in the size of my forearms, although I am sure that it will come within a few months.

    For reference, 5'9" 210 lbs with a few years of off-and-on lifting, been -on for the last year.

    • 2 months ago
      Anonymous

      *hangs and Pull-ups

  20. 2 months ago
    Anonymous

    My forearms are almost entirely built on ez bar wrist curls

    • 2 months ago
      Anonymous

      bro thought he ate

    • 2 months ago
      Anonymous

      g-gutsanon??

      • 2 months ago
        Anonymous

        Yeah boy, old photo though

        • 2 months ago
          Anonymous
  21. 2 months ago
    Anonymous

    towel curls

  22. 2 months ago
    Anonymous

    There's an extremely effective method, but you won't like it.

  23. 2 months ago
    Anonymous

    Overhand dls, pushdowns and curls at low weight focusing on wrist flexion.

  24. 2 months ago
    Anonymous

    Ok, harder question; wrist/forearm exercises with minimal or no equipment?

  25. 2 months ago
    Anonymous

    Forearm training is a fricking meme. If you go close enough to failure on your arm exercises your forearms will fire like crazy and grow as well. The only people with forearm development issues are low volume powersharters and people who dont know how to train arms.
    >uuuooohhh time for my forearm exercises
    Lmaoing @ those gays

    • 2 months ago
      Anonymous

      Post your forearms instead of women

    • 2 months ago
      Anonymous

      Just add a single forearm lift to failure after performing your regular curls, no reason not to isolate

  26. 2 months ago
    Anonymous

    Reverse wrist curls for the other half of the forearm and hammer curls for the brachioradialis.

  27. 2 months ago
    Anonymous

    Deadlifts. Go double overhand as long as you can, then switch to mixed grip. Dont use hook grip or straps. Dont ever use fricking straps.

    • 2 months ago
      Anonymous

      Don't listen to this anon use hook grip instead of mixed. He's coping because he has short tumbs

      • 2 months ago
        Anonymous

        Sort of. Hook grip allows the thumb to passively be sued to hold the bar - like a strap.

        With Mixed grip you still need to squeeze the shot out of the bar.

    • 2 months ago
      Anonymous

      >dont ever fricking use straps
      I too am a lifter in my first 6 months of training

      • 2 months ago
        Anonymous

        No. I have over twenty years of traing experience. Perhaps "never" isnt the right term to use here, as I do use straps for overload traing like rack pulls. But for regular traing, bring up your grip. If you really need to use straps becuase youre doing such a high volume of pulling exercies but you DONT already look like Dorian Yates, youre doing it wrong.

        If youre trying to build up your forearms, as is OP and why my answer was formulated using "never" you should never use straps. If youre another type of lifter - alrady huge with adequate foreamrs - go ahead and use straps. Like I said, I (rarely) do. But just know that youre not making your forearms or grip any better when youre using straps.

        • 2 months ago
          SwedishBrorsan

          i often use straps, my forearms is already big and i just want to feel my lats activate through the range of motion much better which helps with straps
          less subconscious cheating with the use of arms whilst pulling

          i doubt anyone really struggle with grip strength after 3-4 years of consistent training

        • 2 months ago
          Anonymous

          Anon if your grip isnt the limiting factor on a good pull session your back may be weak as shit

  28. 2 months ago
    Anonymous

    bouldering

  29. 2 months ago
    Anonymous

    Pullups and deadlifts

    • 2 months ago
      Anonymous

      not really
      if you use fat grip, sure
      or maybe you have tiny hands so it's already like that for you

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