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naraburns  nihil supernum  1yr ago (text post)   3480 thread views

Small-Scale Question Sunday for January 15, 2023

Do you have a dumb question that you're kind of embarrassed to ask in the main thread? Is there something you're just not sure about?

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That reminds me, I wish I had nice forearms.

Your forearms mainly consist of 3 muscles (in a bodybuilding context). The pronators, the supinators, and the brachioradialis. I'm sure you know this as an MD (or MBBS, idefk), but broscience is its own thing.

Other than compound movements that will stimulate those muscles indirectly as @FiveHourMarathon suggested, I suggest targeting those 3 muscle group(s) through isolation movements. Pronated wrist curls, supinated wrist curls, and hammer curls should be enough.

FWIW, I got the most mileage on forearm aesthetics out of hammer curls. Just be aware that they take longer to grow than other muscles, not as difficult as calves but not as easy as biceps. You really won't grow your forearms accidentally by "working out", you need to target them with intent!

Also, forearm aesthetics are strongly influenced by bodyfat % not only size. So be willing to accept the fact that it might take a while to get there. 13.5" forearms with a high bf will look worse than 12.5" forearms at a low bf.

All I ever tried were wrist curls, so I appreciate the detailed advice!

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