I want to grow my forearms but don't know how.Are farmers' walks OG like people say?
>>77365469barbell wrist curl, reverse barbell wrist curl>it's that shrimple?it's that shrimple
>>77365469Hijacking the thread to ask a question in the topic of forearms:Are hammer curls worth if i do EZ-bar curls 2x a week or is my time better spent on other forearm exercises?
Training grip strength in big weights and also smaller weights but with obscure grips is important and gets you a pump in forearms even. Even doing bicep curl movements goes to this category kind of, you get forearm gains if you have never been interested in bicep curls before. But your forearms will forever stay sticks if you don't do hammer/reverse curl work and barbell finger curls. You should find examples by searching the words so take a barbell and let it lower almost until your fingertips, then curl your fingers and a bit of wrist, then change the grip around, then do some more with barbell behind back. Serious pump.If you take nothing else away from this thread, remember that setting some dream goal like "if I just deadlift 300kg my forearms must be big by then" has zero base in reality and it's a beginner/intermediate trap.
>>77365469Hammer curls and heavy rdls improved my grip and increased my forearm size pretty well. I think regular/reverse wrist curls and farmers' walks are the usual go to suggestions if you think they're really lacking. I would suggest adding those if you aren't a beginner though. Beginners really should just got on a workout program and let the newbie gains takeover
Daily reminder than in order to get massive neolothic wrists you need to be holding, carrying and curling, reverse curling, twisting and raising awkward objects all the time of varying weights and rep ranges.Our ancestors dragged shit over miles for hours and hours on end, knapped, carved, wrestled, chopped etc
>>77365469goon at least 5 hours a day
>>77365469hammer curl or reverse bicep curl is what you want>>77365484use a straight bar and yes you must add hammer curls
>>77365469This but with a dumbbell loaded on once side.Imagine you are drawing a half-circle with the tip, back and forth from left to right. It NEEDS to be a perfect circle. If you can't control the weight enough to accomplish that, you don't get fucking SHIT out of it. Use the highest weight you can possibly do this with. No warming up. One to three sets, and if you're feeling adventurous, after your third set do a set with 0.5kg less, another set with 1kg less, another set with 1.5kg less, etc. etc. until your forearm feels like it's fading out of existence.
>>77365484Reverse ez curls hit the brachioradialis harder, but the brachialis less
farmer walks are nice. The rubber 45 plates w\ the handle feel good for them, desu.
>>77365519I do love me sum reverse curls at the end of arm/shoulder/back day. I like to lower it super slow toward the end so i can really FEEL THE BURRRNNNN FEEEELLLLL THE PUMMMMMPPPPPL
https://youtu.be/OETmdyyinsU?is=42SXfZvyLzerd11PJust do like this autist did but don't be as extreme unless you want hulking forearms and wrists the size of ankles
>>77365469hammer.curls.HAMMER.CURLS.
reverse ez bar curls, long farmer walks (not 10ft), and lawn maintenance is all a man needs.
https://x.com/joeroganrecaps/status/2063035096140230867
>>77365469Rice bucket
