K1ngufk1ngs
Member
Fat grips or axle bar reverse curls.
MESO-Rx
Anabolic Steroids
Growing forearms;
- Thread starter OmL
- Start date
JesterBOB
Member
The first very effectively personally tested on myself.
DoritosAndGatorade
Banned
Reverse Bicep Curls without a doubt.
Use the EZ bar it’s more efficient.
Use the EZ bar it’s more efficient.
Ninjaturtle2020
Member
Farmers walk! I like doing standing bicep curls but instead of putting the weight down do a lap around the gym until your forearms are burning. Rinse and repeat.
DoritosAndGatorade
Banned
The thing is, no matter how much forearm work I do I’ll never really be satisfied because my bones are just too small.
My forearm to wrist ratio is quite significant.
By this I mean that I think I’m close to maxing out my forearms but because my wrists are small it gives the illusion that my forearms are small.
Might take some GH if it thickens your bones etc.
My forearm to wrist ratio is quite significant.
By this I mean that I think I’m close to maxing out my forearms but because my wrists are small it gives the illusion that my forearms are small.
Might take some GH if it thickens your bones etc.
JesterBOB
Member
Very good exercises, I feel good in them the target muscle group.
DoritosAndGatorade
Banned
I’ve become obsessed with forearms and I can say that without a doubt..
Reverse bicep curls (no fat grips) & Seated DB Curls (with fat grips) are the only two exercises you need.
Nothing else feels like it 100% targets the muscles other than these.
Personally, this may sound weird, but I like taking a plate or EZ bar or whatever, lay on my back in Skull crushers position, then just do forearm reps repeatedly. It doesn't hit the brachioradialis but it fucks your flexor muscle group up good which can add a lot of thickness. Too many guys forget about the flexor. Isolate those AND do wrist curls and you'll have a nicely tapered, thick forearm that even Popeye would be envious of!
JesterBOB
Member
Yes, it's great and the exercises are really good.
Boxer GGG was shown doing an exercise once, flipping a kettlebell. I started doing it and it blew up my forearms and strengthened my wrist and tendons in that area. Also heavy pinwheel hammer curls
View: https://youtu.be/dvsGkb7SNWs
JesterBOB
Member
As far as I know, this exercise is done by Russian guys from kettlebell lifting.
Zebedee
Member
Can vouch for thumbless / false grip reverse curls too. I prefer them with an EZ bar though & keep my wrist locked. Occasionally do sets where I flex my wrists back at the top of the movement though.
Also rate myo-reps with the above.
Also Fat Grips & pinch gripping plates, bar holds.
JesterBOB
Member
I liked to take discs with a split grip and twist them and toss and catch them. They just worked very well.
jdubzzz44
Member
Heavy barbell rows with overhand grip and no straps give a crazy burn and forearm pump. Reverse ez curl bar slow higher reps and I like to finish with a cable hammer curl with the rope
Ordered a 10kg/22lbs kettlebell, noticed it's a bit too light for the exercise in the video, will probably get 16kg next. But it's perfect for this little forearm workout.
View: https://www.youtube.com/watch?v=u8iAtCJPO8Q
