Growing forearms;

[OmL]

I’m fairly tall and have long arms as a result. my forearms always look like shit.

Any tips? Does anyone have a forearm workout they’d be willing to share? I do almost exclusively free weight exercises.

 

[Btcowboy]

I have found Hammer and Pinwheel curls work great. You can always do the wrist curls but I dont, and have decent forearms.

 

[Canknucklehead]

Heavy reverse barbell curls, don’t use straps when deadlifting , hammer curls, heavy farmer walks.

Also found that doing a weighted stretch after training forearms really fills them with blood and helped them grow. Grab a barbell grab it shoulder width apart palms facing away from you. Sit on a bench and let the barbell hang just between your knees and hold this for 60-90seconds. You should be swearing by 45... keep holding until you get to 60,75... even if you drop it... pick it up and hold it for 15 more sex until you get 90.

This stretch alone really grew my forearms and made them much more vascular.

Good luck and let me know how it goes!

 

[Canknucklehead]

 

[eery]

I have found Hammer and Pinwheel curls work great. You can always do the wrist curls but I dont, and have decent forearms.

pretty much this: hammer curls and wristcurls. Hitting them 2-3x a week for a couple sets made me see some improvements.

Not relying too much on straps probably helps too.

 

[kosp]

what about heavy dumbbell holds

 

[Evom1]

Focus on the brachiradialis
Single arm reverse grip cable curls but you MUST keep your wrist angled back and use a thumbless grip. Higher reps, 20 or so

 

[JesterBOB]

I have found Hammer and Pinwheel curls work great. You can always do the wrist curls but I dont, and have decent forearms.

Great options by the way, I like it too

 

[may2021]

squeezable hand grips

a practice pad and set of sticks: single and double stroke rolls - 15 min a day

 

[SAZHammer]

squeezable hand grips

a practice pad and set of sticks: single and double stroke rolls - 15 min a day

Gotta throw a diddle or two in there once in a while.

 

[TrenTrenTren]

I’m fairly tall and have long arms as a result. my forearms always look like shit.

Any tips? Does anyone have a forearm workout they’d be willing to share? I do almost exclusively free weight exercises.

Begin to jack off religiously.

 

[OmL]

Begin to jack off religiously.

Man, I do have myself torn asunder.

 

[Titan18]

Begin to jack off religiously.

Like with your hands in the praying position?

 

[TrenTrenTren]

Like with your hands in the praying position?

Just remember to "death grip" your cock. It works forearms better than any machine.

 

[JesterBOB]

squeezable hand grips

a practice pad and set of sticks: single and double stroke rolls - 15 min a day

The main thing is not to overload them, very often the guys sin with this.

 

[Reap3r]

As someone else said, deadlifts no straps, farmers walks, heavy rows no straps

 

[Titan18]

The main thing is not to overload them, very often the guys sin with this.

What's the logic in this? Wouldn't you want to overload them to force growth?

 

[AlwaysHungry]

Growth hormone

 

[JesterBOB]

What's the logic in this? Wouldn't you want to overload them to force growth?

The point is not to bring too much overwork, so that there is overtraining.

 

[JesterBOB]

As someone else said, deadlifts no straps, farmers walks, heavy rows no straps

Yes, it works great, it helps a lot of my friends.