Forearms
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
I hate my forearms, they're too skinny.
Do you recommend sticking to exercises like the hammer curl/zottman curl, or exercises that isolate the forearm?
>>36642731
if u can afford it buy a wrist wroller
deathlifts
>>36642731
we recommend exercises that put your grip strength to test
deadlifts, snatch-grip deadlifts, farmer's walk
heres the only real piece of advice you'll get
gain weight, keep doing hammer curls and deadlifts and avoid straps
your forearms will grow, how much depends on how much work you put in and your genetics
What about if you just have dumbbells?
>>36642919
Wrist curls and reverse wrist curls
Get a job at a mine or quarry. Every miner I've ever met has gigantic forearms
Those forearms on the left just look horrible
Honestly I always thought I had small forearms that were disproportionate to my bi'+tri's. However, I decided to shave them one day and just like that I realized they were average and perfectly proportionate. Hair really hides a lot of definition, especially on the chest, stomach, and thighs. So maybe try trimming them OP. And of course do your reverse curls and hammer curls.
Pull ups work
>>36642919
farmer's walk.
You need heavy farmers walks.
Add some wrist curls
Keep doing hammers.
Forearms, like calves, get used every day even when not lifting.
Not only CAN they handle high volume, they NEED high volume to grow.
Work them 3 times a week at least
>>36642919
wrist curls, reverse wrist curls, hammer curls, and buy some grip strength trainers off amazon
>>36644499
If you're gonna buy a grip trainer, it'd be worthwhile to get some bands for extensor training as well. I noticed it helping with my hand cramps a bit.
>>36642731
WRIST ROLLING.
Honestly, even at light weight I saw a huge difference in definition after adding wrist-rolling to my routine. Be sure to roll the weight up both clockwise (working the flexors) and counter-clockwise (working the extensors).
Do the wrist conditioning exercises from Foundation
>>36642731
Forearms have 3 main functions:
- Grip
- Wrist flexion
- Wrist extension
Out of those, the bigger muscles are those that do the wrist flexion. So, if you want to grow your forearms, you should do:
- Wrist curls
- Wrist extensions
- Farmer walks / Deadlifts / Rows (both horizontal and vertical) to train grip
For example, add this at the end of the workout 2x week (I assume you already do deadlifts and lots of rows and pullups):
Wrist curls 4x12 supersetted with Wrist extensions 4x12.
