What's your forearm routine?

I got you, brother.

Out of all of these, I found wrist-rolling to be the most effective for mass.

Friendly reminder that anyone who says any variation of curls for big forearms doesn't have big forearms.

Farmer's carries, carries with a dumbbell, are one of the few exercises where I notice my forearms are really tired afterward.

Masturbating
I'm losing control of my right arm

Reverse curls bro - one of the few lifts that primarily hits the brachioradialis (or supinator longus).

still lifting baby weights i see

This. I noticed significant changes in my arms when i went past 100kg DL's.

Come back when you double overhand shrug over 180kg.

Human flag
1 armed chins with phat gripz extreme
Walking fingertip handstands
Wrist curls and reverse wrist curls

wrist curls are gay

Submission Wrestling/Brazilian Jiu-Jitsu

Not a moment of the day passes when I do not feel fatigue/pump in my forearms.

>raping your ears forever to get some forearm gains

>Having girly ears

>Implying these people are natty

They aren't. All BRs are on steroids.

Cable pulls
Farmer's Walk

>having monkey ears

Jerking off and hand grips tbqh. Can almost close 2.5 right now.

>Not wanting to be a sexy monkey man
Wow

I do wrist curls with a pipe, shoe string and a 10lbs weight. It works amazing.

Reverse grip bench press

paused pullups on rock climbing holds with paused negatives sometimes adding minimal weight (15-25lbs)

Either I'm doing them wrong or face pulls are GOAT for forearm pump

none, weighted pull-ups, barbell rows and deadlifts.

So that's what not to do to get big forearms

dont be salty m8. theyre 14.5 inches

climb x f

>No veins
>Fat
Do the math.. that's 12 inches of actual forearm.

If you have the time and like bread do
>hand bread kneading x f
you won't be able to overwork a strong dough by hand unless you're already a forearm god.

what the shit is this

ham hock

Yep, farmers carries are the grip strength exercise.

>bruh

Honestly farmer carrys are enough for my grip strength but zottman curls wreck your brachial muscle and make your forearm pop like crazy. Hammar curls are good to, and they do add size to the biceps I don't care what anybody says.

Wrist curls don't build forearms?

better picture you fucks

worst post ever

^this

Unrelated but wtf how?
I was at 280kg deadlift and still my forearms were only 13" (7" wrists, 16.5" arms)
They only grew to 13.5" when I added crushing stuff with CoC, even then it's fucking shit. I do mixed grip.
I do lots of pulling, rows, pull ups. I use thick bars too. Fucking nothing.
They say those wrist rollers really work but I haven't had the chance yet to test it out so just tried it with the barbell and it hurts like fuck lol but no growth.

I wish I had 15" forearms, 16" is amazing. I can get to 17" arms no problem, lifting for 6 years, I was deadliting 200kg at 12.5" arms.
No I'm not a lanklet either, 5'11, I bench 170kg and squat 240kg at my peak lifts at a meet. I just cant get forearms to grow? Not enough volume??? what is it???

>zottman curls

>I do mixed grip
there's your problem you little baby gripped bitch.

Dude chill

Forearms and Calfs are majority slow twitch muscles.
They are made for endurance and are built up by repetition more than weight. Ideally weight+high repetition= forearm gains

>mixed grip
LUL
ya prob have smaller hands than Trump

>lifting for 6 years

might as well start roiding

Genetics

dumb bell shrugs

reverse curls, lat pull downs, dumb bell rows

What number of reps would you recommend? For example for calves I do standing/seated calf raises with 45lbs 10-12 reps.

I've recently started training my forearms and my arms in general have gotten so much more vascular.

What exercises?

grab the heavist dumbell and twist it left and right. crazyy gains. srs.

Wrist roller

squats and milk

wrist roller if ya gotta isolate, but pause deadlifts (where you never fully lower the weight) have always been good for mine. Does anyone have any experience with shrugs and forearm development? Thinking of adding them to my pull day.

I try to pause deadlifts and hang from the bar after pullups to improve grip strength
I fnish pull days with hammer curls and wrist roller. Used to do wrist curl but didn't see much results. Wrist roller however is the shit.

Work in shop.
Handle pipe, stone slabs, and metal rods.
Have to do a lot of single handed holds.for a minute or longer.

Volume adds up.

forearms as big as upper arm, manlets when will they learn i think the dude in that pic was like 5'6 or 5'7

Is this just one long gay euphemism?

...

Go grab a billet of steel
Hold it outstretched for 60-90s
Do this everyday for a few years

Or you can keep calling the old school stuff gay, and have thighs smaller than my arms.

do standing calf raises with heavy dumbbells. superset those with shrugs if need be. your forearms should be on fire by the end of the exercise(s).

>forearms as big as upper arm
yep
>triggered

Pics or you're a faggot, clowno.

>cycling
>get shit results
just... why?

Double-handed cock jerks 10xF

fapping twice a day changing the stroking arm

Fore-arm rollouts.
You can easily make a roller yourself:
Find stick, tie and fixate rope or chain to middle of stick, put carabiner on bottom of rope, add weight as needed.

Holy fuck user, you're making my dick hard thinking of jacking off thick fat hot cocks in both of my hands until they both start wildy spurting out cum all over my face and body.

palm up wrist curls.

...

Fap x F with gorilla death grip

Right? Even though you're only obligated to jerk them with your hands you can't help but feel compelled to lick and suck the cocks that are right in front of your face.

You niggas need Jesus

Walk big aggressive dogs

Buy one of those gyro balls, they seem like bullshit until you try it. Use it for at least 10 minutes each arm a day. Forearms will get huge. And if you like climbing try bouldering

t. Spiderman

Reverse curl
Hammer curl
Wrist curl

2x a week

I was fucking around with one of those wooden practice swords (bokuto) at training last week. My forearms were fucking agony for like 4 days after. I highly recommend it.

Farmers carries you stupid fucks, how has no one mentioned them?

Pick up the heaviest thing you can grip in your gym, pick up two of them, one in each hand. Walk with them until you can't hold them anymore.

repeat as needed and your forearms will explode.

I roll 18 lb bars backwards, and do several sets of that every time I lift. Works great, strong forearms look cool as fuck

Just using a pair of regular fat grips over the past month with most of my upper body work has seen a noticeable gain in forearms.

pull-ups, sets of 3 to 5 till I can't do anymore sets

farmers walks, 3-5 sets till failure

repeat 3-4 times a week (I am trying to seriously improve my grip - it's limiting my deadlift by at least 30 lbs)

Veeky Forums - fitness

You look vegan.

hang from a bar for time. small endurance based muscles like calves and forearms need a lot of time under tension to grow and not necessarily heavy weight. thats why people don't get so crazy results from deadlift. they help but you need to spend more time with the muscles engaged not just doing a heavy weight for 3 reps. hanging's also good for your shoulders.

>tfw blessed with naturally big and defined forearms

Sometimes life is good brehs

just masturbate as if there is no tomorrow

excuse me faggot

>You look vegan.