How the f--- do you build bigger forearms?

[timtak]

Wrist gyro ball instead of dumbbells?

Forearm curls and reverse bicep curls.

Also carrying hand weights. When I need to get a quick workout in before work, I hop on the treadmill and lift weights while I walk up an incline. My forearms are burning after.

I could farmer's walk around our garden or workplace but don't have any heavy dumbbells. The ones I have at home don't seem all that heavy at 5kg and they are already getting in my wife's way who does not want me to purchase any more dumbbells, which are about 50USD anyway. Plus I would want a set for home and work (=100USD), so that it why I bought the gyro ball wrist exerciser thing for 16USD.

Anyone tried one and did it improve punch power?

If not then I can walk around the garden carrying our 20-litre paraffin/kerosene containers.

[Eastbound]

I don't think you want "bigger". You want stronger. Yes different exercises will strengthen the forearm. Pull ups are great for increasing grip strength. Jump rope with a weighted rope (like 1lbs or more). This is a tremendous forearm work out. The weight has to be in the rope not the handles. Ropes like this are available from cross ropes

[Boxfan83]

I could farmer's walk around our garden or workplace but don't have any heavy dumbbells. The ones I have at home don't seem all that heavy at 5kg and they are already getting in my wife's way who does not want me to purchase any more dumbbells, which are about 50USD anyway. Plus I would want a set for home and work (=100USD), so that it why I bought the gyro ball wrist exerciser thing for 16USD.

Anyone tried one and did it improve punch power?

If not then I can walk around the garden carrying our 20-litre paraffin/kerosene containers.

Bro it sounds like you live in a rural area.

I knew an Army Ranger (originally from Mexico) I used to go running with. We'd go on these runs through the hills where we lived and he'd pick up big ass rocks (Juan Manuel Marquez style) and run with them, he swore they were best for his forearms due to the awkwardness of a rock plus the weight.

[abracada]

Anyone know?

[GGG Gloveking]

Come on, bruh. You know you gotta work up to doing those. You can't just start off doing advanced sheit

But seriously, I like pull ups (or lat pulldown on a machine) and hammer curls across the chest for that top part of the forearm

[Blond Beast]

Forearms size is very genetically based. Watch the Olympia there’s guys with comparatively weak forearms. Look at Kai Green for example. Just lifting weights is enough to make a lot of people’s forearms proportioned without specific exercises. It’s gonna take trial and error. U might need to work them specifically often to improve them. Maybe go heavy or even go volume. But if u have comparatively weak firearms to rest of ur body, it might always be that way. Pro bodybuilders have weaknesses.

[tcbender]

I do a barbell circuit from time. You're basically holding the barbell through the entire circuit, and it's a killer.

I usually start with 135 and work up to 185. Do all the exercises in a row without rest, then rest for 2-3 minutes and repeat.

a. Front Squat x 10 (I'll clean the bar up to my chest then do the 10 front squats)
b. Power Clean (don't put the bar on the ground in between reps) x 10 (alternately you could combine these exercises into 1, ie power clean into front squat, repeat 10 times, but I prefer to separate them)
c. Push press x 10 (start from the last power clean directly into the presses)
d. Bent over row x 10 (lower from the last push press into the bent over row position)
e. Romanian deadlift x 10
f. Floor press x 10 (after doing the deadlifts put the bar on the ground, I usually sort of maneuver underneath it then roll it up into the proper position. You could alternately use dumbbells for this last exercise if you aren't familiar with the floor press as its easier to get into position)

[FredRekk]

You gotta beat your meat.
The bigger the dong, the more your forearms get strong.

[Gideon lock]

What the *** are those legs doing hahaha

[a.rihn]

I like behind-the-back wrist curls.

Using a weighted barbell (start light), you hold it behind you, arms hanging all the way down with palms facing back, and you curl the bar up using just your wrists. I usually set the bar on a bench to start, because lifting it off the floor is super awkward when its behind you.

A real simple forearm exercise is to simply buy a heavy hammer from the hardware store and pound nails into a board (or approximate that motion).