forearm exercises?

[johnhughes95]

hello so for training my forearms. i have a wrist roller and only 2 - 4kg dumbell, 2 2kg dumbell and 2 1.5kg dumbells. when using wrist roller how much weight should i slap on and how many reps?
also i do wrist curls and reverse wrist curls with my 4kg dumbells. i do it till i cannot do anymore. is this helping? What else other forearm workouts are there? also where can i see progress on my forearms? what areas will get bigger/musclier?

thanks

[IDrinkBloodLOL]

Hammer curls, reverse curls and behind the back barbell wrist curls will help. I suggest 5x10 all, if not more sets.

[ChickenandYams]

challenge your grip. your forearms stabilize your wrist, so making more difficult to grip something will develop the forearms. - Fatgrips/Gripforce are nice products.

[EjnarKolinkar]

Might need to shop for some heavier DBs OP

Search Exrx forearms, or arm anatomy on webz for muscles and locations you would see growth.

[KCUtah]

If you have the hexagon shaped dumbbells, you can turn the dumbbell vertical (like a goblet squat) and hold the dumbbell by the top with one hand instead of by the handle. You can do light farmer walks and shoulder raises.

Also, bottom up kettlebell press and walks. Pinch grip deadlift.

[PerfectBuild101]

Do these routine workouts im sure they will help you,
-Barbell Wrist Curls
-Barbell Reverse Wrist Curls
-Dumbbell Wrist Curl
-Dumbbell Reverse Wrist Curl
-Reverse Barbell Curls
Do 2-3 Sets. For sure results will guaranteed.

[bucsdodgers]

That's a great routine, op!

[zezi25]

Do these routine workouts im sure they will help you,
-Barbell Wrist Curls
-Barbell Reverse Wrist Curls
-Dumbbell Wrist Curl
-Dumbbell Reverse Wrist Curl
-Reverse Barbell Curls
Do 2-3 Sets. For sure results will guaranteed.

You do more exercsies for forearms than i do for legs lel.
OP what do you think will build a more impressive set of forearms, bending your wrist with 20 pounds like a lil girl, or holding a 500 lbs barbell and then walking with 150 lbs dumbelss around your gym showing who is the boss.

edit: just saw you aren't in a gym, your routine is ok then i think.

[anonymous]

Reverse db wrist curls over a bench.

[Tommy W.]

Nothing will build forearms like farmers walks or just standing there gripping heavy weight be it DB or BB's. You can add the accessory exercises like wrist curls etc but the above mentioned exercises are the meat and potatoes of forearm building. You'll never see a good deadlifter with underdeveloped forearms.

[euro7muscle]

Raw deadlifts bro