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Simplified Tier List of Forearm Exercises

Are you tired of having skinny forearms that just don’t seem to grow, now matter how hard you try? Well, look no further because I have the ultimate 0.32 forearms exercise steal list that will help you get those big, juicy forearms you’ve always dreamed of.

Before we dive into the exercises, let me address a common misconception. Many people believe that simply avoiding straps during exercises like deadlifts and rows will automatically lead to big forearms. However, this is not entirely true. By neglecting the use of straps, you may be hindering your back training and limiting your overall gains. So, if you need to use straps, don’t hesitate to do so – your back will thank you.

Now, let’s focus on direct forearm training with isolation exercises. The key to building big forearms is to incorporate exercises that specifically target this muscle group without putting too much strain on your body. This is where the 0.32 exercises come into play.

First up, we have the classic wrist curl, which can be done with a barbell, dumbbell, or cable. Remember, less is more when it comes to wrist curls – focus on full range of motion with lighter weights to avoid injury. Next, we have the wrist extension and behind the back wrist curl variations, each offering unique benefits for forearm development.

But wait, have you ever heard of rice bucket training? This unconventional method involves submerging your hands in a bucket of rice and performing various movements to strengthen your forearms, hands, and fingers. It may sound strange, but the results speak for themselves. Give it a try and watch your gains soar.

In addition to these isolation exercises, grippers, dead hangs, and farmer’s walks can also help enhance your forearm strength. And don’t forget about the hammer curl and reverse curl, which target both the forearms and biceps for a complete arm workout.

To take your training to the next level, consider using fat grips to increase the thickness of the barbell or dumbbell handles. This simple tool can intensify your grip strength and activate your forearms even more.

Lastly, the wrist roller is a highly effective forearm exercise when done correctly. Avoid extending your arms during this exercise to maximize its benefits and avoid unnecessary strain.

So, there you have it – my comprehensive 0.32 forearms exercise steal list. Incorporate these exercises into your routine and watch your forearms grow before your eyes. And if you’re looking for more training plans and tips, be sure to check out my website for additional resources.

Remember, consistency is key when it comes to building muscle, so stay dedicated and watch your gains stack up. Let me know what you think of these exercises in the comments below, and happy lifting!



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