If you have good forearm genetics then this post is not for you.
What I currently do:
in the gym: reverse cable curls, hammer curls
at home: wrist rollers supinated and pronated
for crushing grip: 3 sets of hand grippers and then 3 sets of 10 sec holds
i dont think you have to train forearms, they will eventually grow with the rest
You can't speak for everyone with all due respect, if someone makes a post regarding their weak forearms maybe normal workouts just wasn't enough?
that's for people with good genetics
good genetics ≠ normal genetics ≠ bad genetics
from what i heard before, hammer curls do not do much for your foearms, i would suggest reversed bicep curl, so you can engage your forearms more
i was scrawny af, did calisthenics for a year straight (but i have crazy genetics so might help, might not) (no glaze nthg just truth)
I’ll be honest with you. Just in general because of the size of the muscle belly of the forearm musculature. This muscle group is going to be primarily genetic in nature. It can gro, but compared to other musculature, it is not as noticeable. My advice would be to train heavy, consistently increase your weight as your reps go up. Best way to grow muscle is to get stronger for any body part.
do u prefer cable or dumbbell? with cable the ROM feels weird for me, maybe i should stand opposite the machine instead of facing it.
Discord