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Anonymous
Hey /fit/
I need to get my forearms big and vainy with lots of definition (I wear short sleeves a lot, which is not to my advantage). I'm looking for an intense workout I can do once a week or so to target just the flexors, and some variation so I can first get mass, then definition.
Thanks in advance.

Pic related : crappy phone cap of my arm
>> Anonymous
Lose body fat and more and more veins will show
>> Anonymous
Not OP but this is relevant to my interests. How to target forearm muscles? I have small fucking forearms. Well small arms in general, but I'm working on upper arms.
>> Anonymous
You need a barbell and what you do is, similar to a bicep curl, except you have your palms facing down over the bar instead of under, and do the exact same montion.
>> Anonymous
Wrist curls ftw. I find knuckle pushups to be most excellent for forearms too. Make sure to keep the wrist straight and press only using knuckles (No fingers).
>> Anonymous
http://www.exrx.net/Lists/ExList/ForeArmWt.html

Try as many of these as you can. Also, forearms repair themselves quickly (only 1-2 days) versus larger muscles like your glutes and pecs, so you can do these 2 or 3 times a week.

Side note: I fucking love forearm exercises. When they're pumped, it feels like the muscles are going to explode out of my skin.
>> Anonymous
1.get a broom handle or something similir, a little thicker would be better, cut it about 2.5 ft long.
2.get a small rope or cord. Stick you arms out straight infron of you. Measure from your hands to the ground, cut rope same length.
3.get some kind of heavy object like a dumbell, i use 10lbs.
4.attach rope to the middle of broom handle, screw it on. Attach other end of rope to your dumbell.
5.Ready to work out your for arms! Stick your arms straight ahead while grasping both sides of your broom handle. Now start rolling up the cord in the middle of the broom handle. Roll it all the way up until the weight is almost brought right up to the broom handle, your still going to keep you arms out straight ahead of you. Now unroll the rope letting the weight down slowly one hand turn at a time until the weight is back to the floor. Repeat process. If you understand my instructions and do this right , your forearms will get ripped.
>> Anonymous
>>93077
I believe this is similiar to a wrist roller.
>> Anonymous
>>93077
Not OP, but this method sounds like a very good plan for a poor anon without much resources or money.
>> Anonymous
Wrist curls and reverse curls. Maybe get one of those grip strengthener thingies too if you're going forearm crazy.
>> Anonymous
masturbate a lot
>> Anonymous
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>>93077
Quickie visual guide?
>> Anonymous
Try some climbing. Nothing will give you a forearm pump like an afternoon on a wall.
>> Anonymous
Pull-ups...

Towel pull ups, one handed pull ups, chin ups.

Do the above with added weight and your forearms will beef in no time. Your grip will get insanely better too.
>> Amuro !nA4kpJCkfU
>>93201
That's basically it, yeah.
>> Anonymous
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>> Anonymous
eat a lot of salt until your blood pressure is so high your veins are fucking exploding