your best forearm exercises, please
>>77447871Sulek curls
>>77447871That's disgusting. Oily bodybuilders with prominent veins make me sick to my stomach.
>>77447887Post arms
>>77447871Heavy club work for time
Opening jars for my mom to failure
>>77447871Jd gym equpped wrist roller
(1/2)>>77447871follow this advice to the word and you'll get big forearms:2-3x/week, done at the end of your gym sesh>hammer curl or reverse curl2-3xf, once you've hit failure do an isometric hold at 90 degrees until failure again. reverse curl is ideal but some experience forearm or wrist pain so hammer curl is a good alternative. >fat grip thumbless hang5xf, 45s-1m rest between setsthumbless grip disengages the thumb and puts more emphasis on the wrist and finger flexors (the largest muscles of the forearm). if you cannot hang with your bodyweight yet, you can use a band to assist you in the same way that you would do for assisted pull ups. if you can hang for more than 40 seconds on the first set, add weight in a backpack or dip belt. the subsequent sets you won't be able to hang for as long and it should burn like hell.>done... literally all you needthere are many forearm exercises but the main ones you need are a pronated curl and a wrist/finger flexion exercise. the rest is just unnecessary, though you can do some pronation and supination as a rehab and warmup exercise to prevent elbow pain. those who advocate for a million different exercises are midwits that stumbled upon arm wrestlers and think they're the holy grail of forearm training. and i say this as someone who is a regular at my local arm wrestling club and does pretty well.>no wrist curls?the fat grip thumbless hang IS an isometric wrist curl with your whole bodyweight, plus some. it needs no set up or loading of plates. the forearms do not need active motion to grow and in fact, motion of the forearm with significant weight is a huge risk for wrist injury IME, and it limits your loading potential. the forearms are designed to grab and hold onto things isometrically, simple as that. the larger the fat grip, the more wrist is involved. hanging off a huge tree branch would be entirely wrist for example.
(2/2)>>77448156>which fat grip to buy?the blue fat grips are the ideal mix of wrist and finger stress for me, but it depends on your hand size. my hands are just over 7 inches from the crease of my wrist to the tip of my middle finger (below average), so the blue fat grips are quite large on me. if you have bigger hands than mine, get the orange fat grips which are quite a bit larger. do not buy the black ones. you can also buy cheap knockoffs for half the price, just make sure you read the description to buy the right diameter (2.25" minimum).do not, and i mean DO NOT just slap the fat grips on any old exercise and expect it to do anything. fat grips won't do a damn thing on curls, or tricep pushdowns, rows, or whatever nonsense you saw on instagram. it'll just take away from the exercise you are doing while fatiguing you for your actual working sets for forearms. if your grip strength is holding you back from your pulling exercises, feel free to use straps. unless you have excellent forearm genetics, strapless back day won't grow your forearms anyway, and if you did have good forearm genes you wouldn't be asking this question.i've just broken the 13" forearm barrier with his method and i want at least 14", mine were less than 10 inches just 2 years ago. good luck anon!
stroking mike hawk
>>77447871andrew tate onlyfans
>>77447871I saw the best forearm growth for strength, endurance, and definition when i started rock climbing consistently. It simultaneously strengthened my grip strength, forearms, and ability to carry and move my own body instead of just lifting weights. Lifting also became weirdly easier and I got much stronger after i started to rock climb consistently.
>>77448159>fat gripBuy an ad.
>>77448323because you were working all your stabilizer muscles balancing on your way up, basically constant accessory workits the same reason free weights give you a better workout than machinesclimbing is incredible
>>77447887i think they're sexy cause I'm a homo.
>>77448326you can make your own with a pvc pipe or buy a chinese ripoff for half the price
>>77448159Yeah, as someone with very long fingers the blue one is still okay but I can close my hand around it, if I really want a challenge I use the orange one. fat gripz also fit on my single handles for the cable machine, which is where I use them the most because you can easily set up cable wrist curls and some sort of armwrestling type exercises. fat gripz CAN help with biceps and triceps (again, especially on cable machine) and correct your hand and wrist position. You absolutely don't need them there, but it's a simple tool that works intuitively. I got mine years ago and still use them frequently.
>>77448159Just tried this and I feel the burn in my fingers much more than my forearms. Forearms do need feel super fatigued.
>>77447871You rest your hand on your leg and kinda move around, this picture should be on every bicep machine. This technique is the best for wrist curls and also a certain part of isolating biceps on the biceps variant.
>>77448478What would you do if this gentleman came up to you mid set and spotted you but he was in a rush like you were in trouble but he has a boner and is profusely asking if you got it even though it is only a warmup and you had 10 more reps at least?
seen results from spamming reverse grip cable curls 3x a week
>>77447871the fuck is this blob? :D there are dozens of muscles there and you see none here
>>77448448>Forearms do need feel super fatigued.you did something wrong lollong were you able to hang for? did you add weight? did you stop the set because your fingers were unwillingly peeled off the grip by gravity or did you stop before failure (being a pussy)?it's hard to believe you didn't feel your forearms going to failure 5 times on a dead hang with little rest. are you human or martian?
>>77448156>>fat gripshould i fall for this meme?
>>77447871>your best forearm exercises, pleaseTrain like an arm wrestler. Check out Devon Larratt on youtube and copy what he does. Your welcome
is it true that forearms are like calves in that they are largely genetic and very difficult to grow, or is this simply cope by people who don't hit forearms directly?
Reverse EZ bar curls with a downward curl of the hands... Like flexing your inner forearm
>>77447871Just do the basics>wrist curl>reverse wrist curl>hammer curlsIf you really want to then you can do pronation. The basics will provide you with 99% of your forearm size.
>>77447871I just do dumbell holds or dead hangs at the end of my upper days.
>>77448159>>77450442>/fit/isometrics are heckin worthless>also /fit/isometrics for forearms are heckin great
>>77448419>pvcBuy an ad.
