How the fuck can I get bigger forearms

How the fuck can I get bigger forearms

Attached: IMG_20200426_111250.jpg (548x1938, 237.99K)

forearm exercises

dead hangs nigga

try lifting

this

grip tight when you do your back exercises
wear gloves too they widen the radius and make it a more intensive grip exercise

How even have you not trained your forearms? You use them in almost every excersice. Are you using those gay gloves for grip?

I don't use gloves, forearms just don't grow

Just make a fist as tight as possible hold then relax, also what others said grip tighter on your weights.

patience my guy

Wrist curls, hammer curls, reverse curls, all preferably with a thick handle. Just doing double overhand grip on your pulling exercises might give you some gains, but you need isolations if you want huge forearms.

Any body weight exercises work? Don't have any equipment these days

Bunp

lose weight fat fuck first, if you had lower fat your biceps would look smaller and forearms wouldn't look so weird

My bf is 18% chill

Exactly

I weigh 77kgs at 1.80 m, I need to put on more weight, not lose it

THE MACHINE

Attached: FV9Q31WJHQJF5QH.jpg (2937x2448, 1.43M)

This. Or chin ups without gripping with your thumb. Mean forearms.

You could also be a plumber, that works too.

Wrist curls?

do you lock your wrists back when holding bars or some shit?

Looks like wrist roller

I thought this thing is a meme, until I've tried it with a barbell and just roll it in a similar motion. It fucking destroys your forearms in seconds.
The most based forearms exercise if you can go through the insane burn.

I thought I hit forearms hard with wrist curls, grips, plate pinches, farmers, and dead hangs. Then I tried this and it rocked me with barely any weight.

Use pic related on individual fingers + thumb
Do 15 reps each, over load by increasing the grip kgs or increasing reps

Add to that a hold exercise where you hold something heavy in your hands for minutes, overload it with extra minutes

Attached: 4115kqhYe7L._SR500,500_.jpg (500x500, 17.08K)

This. A wrist roller is the best option by far. Incredibly easy to make by yourself, too.

i find if you do it properly, you can hit the whole of your arms, shoulders, upper back and especially chest.

you dont even need a weight, use a towel and twist that mother fucker for 20 seconds, bam you'll be fucked up after 3 sets.

Just lift more?

Attached: 1584483239266.jpg (546x550, 51.45K)

HAHAHA. Ur still fat as fuck, retard. Ur 18% doesn't mean shit when you see a picture of yourself and have to crop out your body because it's so fucking fat and unsightly. Don't lift until you get rid of that fat around your armpits and love handles. also 18% is pretty high, for "normal people" they might consider it "average" but anyone healthy wouldn't be that high.

Attached: 1587689681561.jpg (1080x1057, 135.78K)

No you don't fatty, stop cultivating mass.

Attached: 1587061179845.jpg (400x436, 37.32K)

SPINACH OUT OF THE CAN