Grippers are great for bringing out the fine details, but most of the pressure comes from the pointer and middle finger, flip the gripper upside down to target the pinky and ring finger.įinally, what I believe to be the greatest forearm builder and my personal secret to sick forearms. The YouTube channels will show you what I mean.
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Also learn how to pull up with your thumb using a kettle bell with your hand in hammer curl position. You can also invest in a sledge hammer or a self assemble dumbbells to practice rotation motions. Learn pronation and supination movements with kettle bells. Adding the fat grip to these moves will increase your grip strength and add another level of difficulty. The best indirect forearm work outs are: Hammer Curls, Over Hand Pulls Up, and Close Grip Parallel Hand Static Hangs (add weights as you get stronger). Like wise, never do forearms on back day as you won't be able to get the most efficient forearm work out. There are direct forearm exercises: wrist curls, grippers and indirect: dead lifts and hammer curls. You can also achieve this by wrapping a towel around the bar if you don't want to spend money. The thicker the bar the more emphasis it will place on the forearms.
It's exactly what it sounds like, just a fat rubber piece that makes the bar circumference thicker. First grip I suggest you buy is a fat grip. There are so many unique things you can do with kettle bells and so many custom grips you can buy to target forearms. YouTube - "Arm Wrestling Workout'" or any other similar combination of words. The holy grail of forearm exercises are on arm wrestling channels. Believe what people say at your own risk. Reminder: This is an internet forum in which anyone can post and comment. Our experience, though anecdotal, can help fill those gaps until the scientific community reaches consensus. Remember, science, particularly in the area of sports and nutrition, is evolving rapidly. This subreddit is not a site for vetting only scientifically provable propositions. Don't devalue opinions and experience by dismissing them as "broscience".
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