Forearms

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.

I think this also, low weight and high reps.

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.

>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.

get a tennisball and try to roll it out

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?

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.

>be OP
>15,5 cm wrists

Any exercises to build my ulna?

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

I don't.

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

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.

>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.

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.

Nice exercise, but can't do it because of What about these? I think they are just some fancy thingy and you can achieve the same or more by other ways.

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.

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

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.

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

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

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

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

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.

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

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

get a job

>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

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.

Spain mate, there's no hope here.

Not what I'm looking for.

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

Already looking at this on youtube. thanks.

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

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.

post ur forearms