fit, what exercises should I do to get bigger forearms?

Deadlifts
Farmer walks
Wrist curls

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The forearms serve a number of duties. Not only do they flex and extend the wrists, but perhaps more important, they contract statically (along with the muscles of the hands) to assist in gripping heavy objects. It’s easy to see, then, how a weak pair of forearms could be the limiting factor in possessing elite-level strength. They also round out a top-level physique. If your grip is lacking, so too will be the amount of weight you can use on deadlifts, rows, weighted pullups, and other measures of brute strength. Guess how many successful strongman competitors have a weak grip: zero. Same goes for the top competitors in the IFBB—you got ’em or you can’t win.

I got you senpai
https://www.youtube.com/watch?v=P840VlQ0HiQ

>>38069607

Do I have to do all three?

Standing rope.

>>38069722
No

every lift you do, squeeze the fuck out of the bar
like you are trying to get the last bit of toothpaste out of a crowbar

>>38069597
Single arm deadlift.
Wrist roller
Deadlift
Farmers carry
Reverse wrist curl
Reverse curl
Heavy rows

In that order of importance

>>38069597
Fatgrips

>>38069976
I am iincluding pull up in the "heavy row" category.

Basically any pull with pronated grip

>>38069597
Don't underestimate punching heavy bags, too

>>38070611
Literally no resistance training on forearms.

>>38070615
Literally no clue what you're saying. Have you punched heavy bags for years?

>>38070884
Explain to me how are the forearms worked when moving your arm forward.

>>38070897
STABILISERS FOR THE HAND

Not even same fag. Kys.

>>38070897
You need to tighten your fist very hard when you're making contact with the bag, dummy. It's not a good training session if your forearms aren't burning afterwards and you can barely hold a pencil.

Are hammer curls a good forearm workout

>>38070918
Just tightening isn't enough to develop them.

>>38070918
>squeeze your fist hard for massive forearm gains.
Post forearm.

>>38070884
I have done heavybag and mitts for years, yes.

Feel it more in my delts than forearms.
Dont feel it in my forarms at all, actually.
Post forearms

>>38070980
Yes, reverse curls are better.

File: 1463627607749.png (2MB, 1720x1410px) Image search: [Google]

2MB, 1720x1410px

>>38069597

>>38071009
Do grippers really increase forearm hypertrophy?

I've heard they just make them stronger but not necessarily bigger