If you wanna bigger, fuller forearms, then you are in the right place.so there is not pretty much secrete that all men want bigger, muscular, powerful arms. well, I got the top 3 exercises to achieve that.
So its a lot easier for somebody types like endomorph and mesomorph but it hard for ectomorph which is tall and slim but through the right technique and a lot of hard work, anyone can be better.
Forearms are basically dependent on four movements
FLEXION which means moving your palm downward
EXTENTION which is opposite of flexion means raising your palm upward
PRONATION means rotating your palm downward
SUPINATION means rotating your palm upward
So here are the top 3 exercises to get muscular forearms at home:
1.INSIDE DUMBLLE CURL
Basically all you need to grab two dumbles of medium weight and do a curl but on the front part of your body, you have to bring your dumbbell up to your collar bone, it takes all of these weight on your upper forearm.
Do 3 sets of maximum reps and add weights according to your capacity in each set.
It's a great exercise to hit your flexers{lower forearm}.
You just need to grab a dumbbell according to your capacity and take a bench, grab a dumbbell in your hand then put your hand on a bench than start curling with the help of wrist do repetition maximum as you can. if you hitting hard or hitting in progressive overload definitely it grow.
All you just need to grab two dumbbells of medium weight, stand straight and twist wrist back and forward or rotate the palm inward or outward in all direction, good things about this exercise it hit all the muscle group of the forearm through supination and pronation.
Do 3 sets of maximum reps and add weights according to your capacity in each set.
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