forearms

[tiny4now]

What is the best excircise to use for forearms? I don't get the same " pump" in the forearms that I get with other muscle groups.

 

[Andronicus]

when you do pull-ups (if you do them)
drape two workout towels over the top bar on the squat rack, twist them up and grab them (instead of the bar) when doing the pull-ups...
this will build massive grip strength, and your forearms WILL grow!

 

[xcelbeyond]

On biceps days, I like to alternate between reverse grip curls (outer head and brachiallis) and wrist curls with barbell off end of bench (inner head).

 

[FRKNHUGE]

i like alternate DB hammer-ish(palms down) curls
this makes the muscle work hard for me
frk

 

[trained77]

barbell wrist curls, reverse barbell curls, standing dumbell wrist curls, pull up bar hangs, and my favorite wrist rollers with desired weight.

 

[Pharm_Fed]

I don't think direct forearm work is necessary if you're doing heavy rows, weighted pull ups, rack deads, BB shrugs, etc. Just don't use straps for those movements.