The Forearm mini-guide

The Forearm mini-guide⭕️⁣
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One of my fave collab posts I made with @thehpm specifically on the forearms! ⁣
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Anyway, here are 3 +1 exercises to add to your training routine, if bigger forearms is what you’re looking for. Muscles that compose the forearm are involved in wrist flexion, extension, twisting motion (pronation & supination), side bending, as well as elbow flexion.
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1) Reverse curls: You probably already knew this one, but they’re mainstream for a reason! Performing curls with a reverse grip is arguably the best exercise for the brachioradialis, which contributes to growing a THICC (and aesthetic!) forearm. ⁣
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Pro tip: add a resistamce band to overload the top of the movement as the muscles are at a better leverage there.⁣
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2) Cable/Rope forearm pronation/supination: set the rope on a high cable with your elbow bent, palm facing your yourself: from here, ‘pronate’ your wrists by turning the forearm over, and pushing with your fingers to the rope. ⁣
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To overload supination, do the same thing but to the other side! ⁣
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Pro tip: to remember which one is which, associate the word ‘supination’ with soup. Now how do you hold a plate of soup ? That’s supination for you!⁣
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3) Radial & Ulnar deviation pulls: set yourself to the side of a cable machine, and grab the lower cable. From here, starting with a neutral grip, simply deviate the cable to the side (ulnar if to the side of the pinky, radial if to the side of the thumb). ⁣

4) Strapless Deadlifts.