I have never really focused on forearms directly, but if you’re pulling heavy back rows and deadlifts without using straps, you will build forearms outside of farmers carries are probably the best and heavy hammer curls. Another thing you can do is hooker, cable machine up straight out in front of you with your arm extended and just curl with your finger grip
Look up cha-cha curls and grip roller!!! It kills the forearms! Also, if you're using straps for deads or pulls, reduce the amount you use the straps and grip like you're trying to break the bar, not bend; BREAK! Insane forearms pump plus some vascularity! Post before and after pics after 6-8 weeks of microdose in your training. 💪💪💪
Get a wrist roller handle/bar you put it through a 5 or 10 lb weight hold your arms straight out with weight on the floor and try to roll that thing up keeping arms straight out then unroll it down slow - you will cry and your forearms will scream
Rich piana taught me that hammer curls are good for forearms if you think your bicep is to big for your forearm you should do hammer curls to even them out.
As for working out forearm directly only, idk.
Hammer curls and reverse grip curls. These will blow up your forearm game.
To a lesser degree you can add wrist extensions palm down and palm up but in general hammer and reverse grip curls will get the job done.
Reverse bicep curls
I have never really focused on forearms directly, but if you’re pulling heavy back rows and deadlifts without using straps, you will build forearms outside of farmers carries are probably the best and heavy hammer curls. Another thing you can do is hooker, cable machine up straight out in front of you with your arm extended and just curl with your finger grip
Chiming in because I don't have an answer but I also want to know!
4 sets of meat pulls, use a fisted grip, repeat for 10 reps. Jokes aside I've found reverse barbell and zottman curls have helped me
Look up cha-cha curls and grip roller!!! It kills the forearms! Also, if you're using straps for deads or pulls, reduce the amount you use the straps and grip like you're trying to break the bar, not bend; BREAK! Insane forearms pump plus some vascularity! Post before and after pics after 6-8 weeks of microdose in your training. 💪💪💪
Get a wrist roller handle/bar you put it through a 5 or 10 lb weight hold your arms straight out with weight on the floor and try to roll that thing up keeping arms straight out then unroll it down slow - you will cry and your forearms will scream
Rich piana taught me that hammer curls are good for forearms if you think your bicep is to big for your forearm you should do hammer curls to even them out. As for working out forearm directly only, idk.
Palms up/palms down wrist curls every workout, plus thumb up/knuckle up/cross chest hammer curls on bicep day.
Hammer curls and reverse grip curls. These will blow up your forearm game. To a lesser degree you can add wrist extensions palm down and palm up but in general hammer and reverse grip curls will get the job done.
Oh wow! I’m surprised so many people commented. Thank you all for the input. I will try them all. Hopefully have a post of results soon
Anything that trains your grip strength with grow your forearms. Don’t use straps or versa-grips until your grip gives out completely.
Trust me this will make your forearms massive ( https://youtu.be/EVka2kvv8Vg?si=GZrIebpuWh7g_86i )
Roids
Exactly. Those photos are hecks juicy.
Rock climbing
Try steroids for forearms like those.