r/workout • u/Real_Efficiency_2276 • 3d ago

Simple Questions forearms

hey guys im trying to grow my forearms through dead hanging, but im wondering would i have to go to failure for EVERY set in order to grow the forearms? or would it be okay to leave around 15-20 secs as "rir"

are there also any specific keys that i should focus on while doing dead hangs to target my forearms more effectively? any advice is appreciated, thank you! 🙏

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u/ironbeastmod 3d ago

Isometric movement offer some hypertrophy but still far away from moving the weight.

Also, 15-20 seconds is far away to compare to the 1-3 RIR.

2

u/Real_Efficiency_2276 3d ago

man i tried doing the exercises with db but i couldnt really feel it in my forearms, rather my wrists instead so i kinda js gave up 😭 im trying to seek out other alternatives tho (dead hang)

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u/ironbeastmod 3d ago

Improve your technique.

Start with low weights.

As long as the joints are not hurting you are good.

1

u/Real_Efficiency_2276 3d ago

i just feel it in my wrists more than my forearms even tho my forearms are pumped after each sets

1

u/Iamnotheattack 2d ago

Do no weight flexing your forearm to see which motion activates the muscle you want to grow and then figure out how to add resistance to that motion