Forearm Exercises

>>39903089
Wrists you can't fix, but farmers walks are great for both grip strength and forearm hypertrophy.

Arm wrestling is mostly about technique. Sure being strong is going to help you, but if you google it, you'll get some good answers there.

>>39903089
double grip deadlifts

>>39903098
farmers walks are also great for the traps too

try taking a 50+ lb kettlebell and wrapping it up with a band and hang it from a racked barbell, then roll the sleeves of the barbell towards and away from you, 3x50 reps for each hand is a good starting point

Wrist curls - forward and backward. Google them.. Not complicated, just need a light weight barbell.

It will Jack up your forearms for sure

>>39903098
I can't build more muscle around my wrists or something?
>>39903200
How many reps?

>>39903220
There isn't much muscle in that atea
Same as your ankles

>>39903236
Damn. You can see the round part of bone in my wrist. There's no way to conceal that or make it look better?

>>39903220
Correct regarding wrists... no muscle to be had there. Google "maximum natural muscle mass" and stuff, you'll see some of the methods for calculating it are based on the circumference of your wrists (because maximum size without gear relates to how big your frame is)

As for reps... I suggest doing them till you're burnt out. Google the exercise and read up on it. Depending on our strength I'd guess you can probably start with 10-20 lbs and just try doing 3-4 sets of 12-15. If you're making that without feeling the burn bump the weight. Also note you'll probably be stronger in one direction than another