Best forearm exercises?
Best forearm exercises?
Barbell finger curls
Deadhangs
Farmer's walks
Forearm roll
99% of it is genetics
If you have small bones you're fucked (like me)
wrist roller, weighted (neutral grip) pullups, deadlift, hammer curls
Masturbation 3x a day with each hand.
shakeweight, unironically.
behind the back barbell wrist curls
one of the best exercises because you can overload your forearms for a massive pump
Theres like 20 different forearm muscles and they all perform different actions
A good routine is going to have 6-10 exercises that you progress on overtime
Grandma pegs
wrist curls+ext supersets
farmer walks
dead hangd
i also autistically use CoC grippers but its honestly just for the thing itself, theyre worthless for building mass
then barbel finger curls
hold a 20kg barbell loosely in your fingers
grip and loosen
suitcase carry bar none
there's a lot of muscles in your forearm
but they can generally all be worked by training the wrist in the two planes:
my routine:
- behind the back wrist curls
- standing wrist curls
- ulnar deviation training by holding a light kettlebell behind my back and flexing it
- radial deviation done by slightly heavier kettlebell in sitting position
rotation i don't really train
I do these with relatively light weights; 20kg-30kg for the barbel exercises and 6-8kg for the deviation exercises. These are small muscles so up the rep range.
This isn't a bodybuilding routine, but what I do for olympic weightlifting stability.
Why neutral grip? How does it differ from a regular pullup grip
AAAAAAAAAAAAAAAAAAAAAAAA
Gotta try that, I have only been using those grip strengthener things along with deadlift holds
Farmers walks. I like using a hexbar.
wrist roller 100%
I mog most (not hard) and the only exercise I will ever feel in my forearms are overhand barbell rows
just fucking work out
deadlifts