Forearms

dl

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>>36794085

>dl
>chin/pull ups
>climbing

>>36794203

That and farmers walks

>>36793986
high volume light weight deads (like 5x10)
chinups/pullups
shrugs to an extent

>>36794203
I already deadlift plenty and do plenty of chinups, still no forearms. Not gonna fucking climb

Wrist curls

Isolate your forearms, wrist curls and reverse curls.

I got one of those grip strengthener things a few months back and that worked wonders.

>>36793986
Hammer curls, reverse curls, wrist curls, reverse wrist curls, krok row to a lesser extent, but best exercise I've ever done for forearm activation is towel hanging til failure

Hammer curls.

>>36794261
Not gonna get forearms then

tons of shit that don't even work

>>36794261
>not gonna fucking climb
Why not? climbing is alpha as fuck

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I've been using wrist roller with 15 pounds

if you lift heavy enough you dont need to isolate them. if your grip is a limiting factor, then just practice just using double over hand, or find a fat bar and lift with that.

Deads and hammer curls, thats all you need for juicy as fuck forearms

> hammer curls
keep the hand neutral (neither supinated nor pronated) during the whole movement
do it high reps

> wrist rollers
until you feel it burning good

also, keep doing your DL regularly

>>36795250
I've heard that's top tier. Have you seen good results?

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>>36794261
Then you have bad forearm genetics and you will never get any unless you take steroids and even then it isn't gauranteed

Getting big is all about diet+genetics.... Lifting is only maybe 10% of the of the equation

go to a rock climbing facility and climb you pussy

>>36795251
>>36795251
brachioradialis, the biggest muscle on the forearms, is a elbow flexor, not related directly to grip. it'll be worked out isometrically on heavy DL, true, but that is not the best way to hypertrophy it. hammer curls are.

>>36795319
I've only been using it for about 2 weeks so far with 1-2 sets per day. but my arms are looking a little bigger and it definitely gives them a good pump

>>36795250
how many sets and reps?

>>36795250
make the wrist roller fixed, hanging from a cord. that way you exercising your forearms just as good, without tiring the f out of your shoulders for no reason.

>>36793986
I do low rows at high reps

>>36793986
Lay some cement block.

>>36795382
I go up and down until I can feel it burn usually 2-4 up and down and get a pump and do it a couple times throughout the day