Forearms

>>40626788

Whackin it

those are good methods

consider trying grippers, "captains of crush" make the best

Heavy deadlifts and farmer carries can help train grip too.

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OHP
deadlifts
bench
bent over rows
pullups
chins ups

>>40626788
Forearms will train themselves. They get a workout every time you pick something up. I wouldn't bother training them specially any more than I'd bother working out my foot muscles or whatever.

https://www.youtube.com/watch?v=GqZiVt9YBX0

>>40626802
How does ohp and bench train your forearms?

Hold barbell and move your hands up and down

Farmers walks.
Carry the heaviest dumbells you can manage over a 20m distance. Do this until you fail. Then do it with lower weights.

The things you have listed are good for forearms, but you didn't really give any thought to just holding the heaviest shit you can, and often.

Deadlifts build big forearms (don't use straps or hook grip though or the benefit is negated heavily)
Hold your last deadlift rep at lockout for as long as possible.

Get some captains of crush (or other brand whatever) hand grippers and train them every day at home.

Forearms, like calves, can be trained pretty much all day every day. Only rest them if you are wanting to go for some kind of deadlift PR in the coming days.

You will not grow decent forearms if you train them once or twice a week in the gym only.

>>40626788
What works best for me is taking dumbbells in each hand and stand in a neutral stance (feet shoulder width, arms at side with dumbbell in each hand) and roll my wrists back and then curl it in. I make like a wave kind of motion, you feel the burn while doing it and I aim for 3 sets of 25 or 30.

Double overhand deadlift (axle bar is best).
Rope climbs/rows.
Farmer's carry.
Overhand bicep curls.
Pullups

These ways you're training your body's strength as well as your forearm. Just more fun that way.

Thanks for the answers, I'll check these exercises and see wich one fits me better, as I have some problems with my back muscles from a kyphosis (see pic) and some exercises would fuck me up.

I'm doing martial arts (muay thai) but my wrist are shit, and I have to train the forearms and wait for tendoms to get bigger and stronger. so I'm not just training forearms, I work the whole body, but I have to do specific exercises.

>>40626825
I think this also, low weight and high reps.

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>>40626944
My bad, I forgot the pic.
I don't know why, but I develop some contractures there, and I can't get rid of them. I stretch all I can, but it's not enough.

>>40626801
>consider trying grippers, "captains of crush" make the best
seconded, been using them daily. slowly progressing to nr.2, the nr.3 however is still a dream.

>>40626969
get a tennisball and try to roll it out

>>40627020
>>40627236

I was doing this with a "stress ball" by doing high reps (50 each hand or so) whenever I'm bored or something

every time i look at my forearms i cringe.
I am doing what OP said every day and got a question
Do the rice in the bucket method works?
Are farm walkers really the best?

>>40628068
Farmers walks definitely build grip strength but if you look on exrx they don't do a lot for building thicc forearms. Hammer curls, preacher curls, wrist curls, and reverse wrist curls all build thick forearms. Also make sure you're squeezing the dumbbell or barbell on your other lifts.

You will only see improvements in your arms if your wrists are >7". If you are a 6" wrists person, don't bother working out forearms; it's a pointless task.

You'll need roids to see any improvement in forearms, even then, it's like 4-5 cycles before forearms become noticeable.

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>>40628379
>be OP
>15,5 cm wrists

Any exercises to build my ulna?

>>40627270
i have the same thing. it muscle control not weakness. you need to learn how to cue your scapula and activate your Seratus anterior

>>40626788
I don't.

>>40626788
If you arent pressing and pulling heavy enough to grow your forearms you are doing something wrong

>>40626803
I think the knuckle side of the forearms could stand for some training. All the gripping muscles are on the other side and they're the ones that get trained along with normal movements.

>>40627020
>the nr.3 however is still a dream
they say if you can press nr.3 you can squeeze a baby dead with one hand

Try a wrist roller. You can work your entire forearm by just alternating how you spin the weight.

It's fucking brutal and bar none the best forearm exercise I've done. Fat grips, wrist curls, zottman curls, static holds, sledgehammer leveraging, sledgehammer finger walking, CoC grippers, and pinching plates has never destroyed my forearms as bad as a wrist roller.

It's fucking brutal, and you don't have to use much weight at all.

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>>40629627
I'm noty doing any of that, I'm doing muay thai. I don't want my forearms to get big, I want them to become strong and bear the punches. I feel like my wrists can't handle my hits.

>>40629804
Nice exercise, but can't do it because of >>40626969

What about these? I think they are just some fancy thingy and you can achieve the same or more by other ways.

>>40628416

Don't bother isolating or doing any of the youtube massive forearm workouts. They only time you'll get big forearms, or arms in general, is when you do a few cycles.

>>40630183
Can I do something to toughen my wrist? Something to solve what I said in >>40630151

>>40626788
I recently started doing towel pull-ups. My fingers kind of hurt afterwards, I'm hoping it'll go away as I get used to it.

>go to amazon
>search captains of crush
>30-40€ each.

Swindle.

>>40631421
Take care of not hurting your fingers, I saw this done with the kimono on BJJ and people usually fuck their fingers.

>>40631421
Just use a towel in one hand first, your other will pull more and it won't be as hard on your grip

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>>40626788
You go into a climbing / bouldering gym and climb for an hour every week.

>>40626788

3 sets of Pull ups followed by seated pulldowns (3x12) using an underhand grip, you will feel your forearms burn.

>>40630151
Then keep punching. That's the only thing that will really work your wrists to withstand punching. Just hit the bag with wraps if you need to. It will take a little bit but the best way to withstand punches are to punch. I snapped my chain link on my bag, but after so long at not punching something I would probably still not have the wrist strength to withstand my punches. You need to keep at it.

Also you don't need CoC grippers. Just buy those cheap everlast wood grippers. Or squeeze a tennis ball or something. You don't need something for strength. You need something for repitition.

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>>40626788
>get construction job
>ask to demolish and carry debris
>???

>>40628379
jesus christ stfu faggot, I have 6" wrists and I can crush your fucking skull with my forearms, you just have to train them 24/7

go back to your manlet/chad/tfwnogf threads

>>40626788
get a job

>>40626817
>Hold your last deadlift rep at lockout for as long as possible.
This man. Have lifted with straps and diddlyd with mixed grip for years so my forearms and grip strength always lacked behind. Never really showed though because of the equipment.
Had a break from lifting this year and when getting back into it I cut the straps and started deadlifting with neutral grip and the hold on the last rep. It's really not a big extra effort, but those couple seconds of holding it fuck my forearms and hands like nothing else. The first few times I did it I even had serious DOMS in my damn hands.

I'm sorry to say but forearms are like calves. No much potential for hypertrophy resulting from strength training.

Reverse curl on EZ bar. Standing cable wrist curls. When you load your weights, pinch the weights with your grip, dont use the handles. Use fatter bars on pulling excercises like shrugs and dead lift.

Grip sand in a bucket

>>40630151
If you want to toughen your wrists you should work on your wrists, not forearms.
Look into gymnastics wrists conditioning for a start (knuckles push-ups, wrists push-ups, etc..).
Keep in mind that you are training connective tissue, not so much muscle, so progress should be kind of slow if you don't want to fuck your shit up.

>>40635218
Spain mate, there's no hope here.

>>40635311
Not what I'm looking for.

>>40636423
Will try, at least it sounds easy and cheap as fuck.

>>40637665
Already looking at this on youtube. thanks.

>>40626788
get a stick and a rope and a 2kg weight and tie the rope to the stick and weight and roll the weight up with only your wrists and then roll the weight down repeat for 5x10 I do this for extra forearm training outside of the gym because I am a chef and want to get gnarly forearms for whisking shit and chopping

>>40626788
This is my forearm routine:
Deadlift and Pullup Static Holds (flexor digitorium superficialis)
Wrist Roller (carpi flexors and extensors)
Plate Pinch holds (flexor pollicis longus and flexor digitorium superficialis)
Hammer Curls and Parallel Pullups (Brachioradialis)

I usually do static holds on my last set of pullups and deadlifts. I do 5 sets of wristroller on both sides 3 times a week, 5 sets of 30 seconds of plate pinches, 4 sets of hammer curls once a week and 4 sets of Weighted Parallel Pullups twice a week.

>>40639249
post ur forearms