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?
What are the best exercises for building your forearms? At the moment I do wrist curls with dumbbells but is this enough?
jerking off
But that is haram
i wish i had a haram i want sex and im lonely
>reverse barbell curls
>Pic is just normal barbell curls
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.
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
lifting big weights
Pull ups and KB Swings
>Pull ups
Lies, good for grip strength but didn't do anything for my forearms
this
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
You won't blister your arms. Your hand is tightly gripping the bar while your wrist moves. You are definitely dyel
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.
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:
We’ve had this thread 100 times, the answer is always hammer curls, reverse curls and wrist curls with a wrist roller
thx for reminding me of reverse curls, thought i had it written down in the copy paste already
You need a list to remember "the same movement but in the other direction"?
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.
Wrist roller, farmer carries, suitcase holds, axle bar deadlifts, CoC grippers, hammer curls, wrist curls, weighted pullups, plate pinching, rice buckets.
Armwrestlers are the experts of forearm building.
Pretty small guy, but insane grip strength.
i wonder what causes the poor balane in his forearms, the left is also significantly bigger
Probably faps with his left.
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
The video just focuses on his climbing-specific training, he does other exercises as well.
Ignore the soiboi, you can skip to 1:00.
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
The one you aren't doing.
Made one of these myself for $12 including the loading pin, compared to spending >$50 on the pin alone in a gym shop.
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.
close grip pullups
Bouldering
Bass guitar
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.
*hangs and Pull-ups
My forearms are almost entirely built on ez bar wrist curls
bro thought he ate
g-gutsanon??
Yeah boy, old photo though
towel curls
There's an extremely effective method, but you won't like it.
Overhand dls, pushdowns and curls at low weight focusing on wrist flexion.
Ok, harder question; wrist/forearm exercises with minimal or no equipment?
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
Post your forearms instead of women
Just add a single forearm lift to failure after performing your regular curls, no reason not to isolate
Reverse wrist curls for the other half of the forearm and hammer curls for the brachioradialis.
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.
Don't listen to this anon use hook grip instead of mixed. He's coping because he has short tumbs
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.
>dont ever fricking use straps
I too am a lifter in my first 6 months of training
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.
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
Anon if your grip isnt the limiting factor on a good pull session your back may be weak as shit
bouldering
Pullups and deadlifts
not really
if you use fat grip, sure
or maybe you have tiny hands so it's already like that for you