Forearms

>>36729251
wrist rollers. 2.5 kg 3xF 3 times a week

nothing else is needed or works as well.

>>36729251
Hang off pull ups bar, farmer walks, deadlift & bicebicurls

>>36729251
main compound:
> deadlifts

acc (~12 reps):
> hammer curls (for brachioradialis)
> wrists rollers (for extensor/flexor digitorum)

>>36729251

Dead lift, pinch grip farmers walks, bent over bb rows, and pull ups.

That is literally all you need

i like reverse grip curls

>>36730792
with a straight bar

>>36729251

rodeo grip wanking

My forearms get pumped after beating my penis.

>>36730816
this

>>36730792
>>36730805
Basically this.
Hurts like fuck, but it's showing a lot more progress than wrist curls.

File: forearm-hand-grippers.jpg (53KB, 600x302px) Image search: [Google]

53KB, 600x302px

not OP but, what about this shit?

>>36730973
>Hurts like fuck
Because you're damaging them you retard, not because you're working them out.

>>36729251
Farmer walks, chinups.

>>36730990
I have been using those. I feel the burn of a typical set so I'm assuming it will work.

anyone see those fatgripz foam padding for bars? i was going to get a set for my pull/chinup bar.

File: 1456747837867.gif (439KB, 640x360px) Image search: [Google]

439KB, 640x360px

>>36731016
>he doesn't understand how muscle get bigger

>>36729251
reverse wrist curls, 4x20 for real