Small forearms what to do?

[TrapsBrah]

So I naturally have small joints in high school I weighed a whopping 165 lbs. at 6 foot 1 lol. Now I'm 210. In this picture I was about 220. My arms are 16.5 cold but my forearms are only 13!!! I do reverse curls, hammer curls, pull ups, heavy grip lifts like dead lifts but nothing helps is it my genetics. My wrists are super small too they are under 7 inches in circumference.

[COLOSSUS]

do more concentrated lifts that focus only on your forearms.

Wrist curl with dumbbells, bars, cables etc...

Reverse curl with DBs, bar, cables etc

youll notice the difference and the pump. I usually pick a weight i can hit 20 reps easy and go till failure

[MattG]

Ever use a wrist roller? You can make one dirt cheap...I just made 2 of them. 1 1/2'' pvc pipe cut to about 20'' long with a hole drilled in the center. Rope/ clothesline through the hole and tie on to some plates ( i went a step further by welding some all thread and flat washers so i could change plates by just removing a nut at the bottom). Roll the pipe up one hand at a time and it blasts the top extensors of your forearms, slowly lower next and hits the rest of them. This is probably the most effective exercise for putting on forearm size, for me anyways :thumb:

[TrapsBrah]

Ever use a wrist roller? You can make one dirt cheap...I just made 2 of them. 1 1/2'' pvc pipe cut to about 20'' long with a hole drilled in the center. Rope/ clothesline through the hole and tie on to some plates ( i went a step further by welding some all thread and flat washers so i could change plates by just removing a nut at the bottom). Roll the pipe up one hand at a time and it blasts the top extensors of your forearms, slowly lower next and hits the rest of them. This is probably the most effective exercise for putting on forearm size, for me anyways :thumb:

I used one before my gym doesn't have one but I'm gonna make one and start using it at home like 3x a week. Thanks!

[redback]

Heavy dead lifts and back work

[Ashop]

You have to make them a priority in your training if lagging.

[TR3N]

Reverse curls with EZ-bar twice a week .. 5 sets of 10 reps
Hammer curls twice a week .. 5 sets of 10
Reverse cable curls to keep the tension .. 5 sets of 10 reps (do 3 dropsets)

[Mr I]

Heavy dumbell shrugs no wraps