I apologise if this is a dumb question and I may have missed something in the sticky when i read it but I need help.
What's the best exercise for forearm growth? I've tried looking online but I mostly get dubious clickbait websites. it's become my biggest insecurity but I've no idea where to start on growing them. Any help's appreciated and like I said I apologise if this is a retarded question.
First of all, how is someone insecure about their forearms?
Anyways... Heavy deadlifts, without the aid of straps. Heavy rack holds, to train grip obviously. Farmers walks. Whatever makes you hold heavy ass weights.
Fucbois will say wrist curls but that shit is fucking dumb desu
>>36847550
My biceps are decent on size, but i proportion to the rest of my body my forearms just look so lanky it's pathetic to the point of comical.
Thanks a lot, that's really helpful.
>>36847543
Wrist rollers, everyone swears by deadlifts but I worked up to 495lbs deads without straps and although they grew a little it wasn't as much as they grew with wrist rollers
reverse BB wrist curls 3 sets of 12
hand grippers 3 sets of 8
hang from pullup bar until your grip goes out
>>36847543
people have complimented me on my forearms before and i havent done anything special with them. also when our glass went to boxing the instructor said i had a hard fist
>mfw its from jerking off multiple times daily for years
>>36847543
Zercher squats
>>36847543
Gardening. My gf's grandma has fucking ridiculous forearms and pretty much all she does it potter around in her garden
Hammer curls
wrist rollers by far. easily destroy your forearms
I've copied most of this into a notepad since I plan on going tomorrow morning. Thanks a lot, everyone i'm pretty grateful for the advise.
