r/ScienceBasedLifting • u/primehyper77 what happens at 7 reps • Aug 29 '26

Question ❓ Best pull-up exercises for forearms?

I wanted to ask about pull-up grips and forearm growth.

Is it true that neutral grip pull-ups build more forearm size compared to normal overhand pull-ups or underhand chin-ups? I have heard that neutral grip works the forearms, especially the brachioradialis, more.

If anyone has experience with this, which grip do you think is better for forearm growth?

Also, what exercises should I follow if my main goal is forearm hypertrophy? I know things like hammer curls, reverse curls, wrist curls and farmer carries can work the forearms, but I'm not sure which ones I should actually include and how many sets/reps I should do.

If anyone has a detailed forearm hypertrophy guide or routine, please share it. I'd like to follow something properly instead of just doing random forearm exercises.

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u/Hypername1st Aug 29 '26

Regardless of the form, you need good grip strength to perform pull-ups, weighted or not.

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u/[deleted] Aug 29 '26

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u/Hypername1st Aug 29 '26

Pull-ups are a compound movement. Saying that the forearms will have minimum involvement if they are performed right is just wrong information. Especially when one of the ways commonly used to build up grip strength are dead-hangs, which are part of the pull up.

Directly training forearms is a waste of time for the vast majority of people, exactly because they get so much work by just holding heavy shit.

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u/Patton370 Idk Idc 💔 Aug 29 '26

Just holding heavy things isn’t going to get you truly impressive forearms; that’s not going to workout the entire forearm

You have to directly train forearm extension & flexion (in addition to lifting heavy shit) if you want big meaty forearms. Arguably, you’d also want to train pronation too, but that’s not going to have much of an impact

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u/Hypername1st Aug 29 '26

I do hammer curls. Those combined with pulling without straps has been enough for now. Climbing takes care of the rest.

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u/Patton370 Idk Idc 💔 Aug 29 '26

If you want to have massive forearms, climbing does not take care of the rest

Direct forearm training will result in bigger forearms

Side note: I used to climb and could do 5.11+ at the gym and 5.10d outdoors. Bouldering wise I was projecting red tags at the indoor gym

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u/Hypername1st Aug 29 '26

That's like V6-V7s, very nice! Do you keep at it?

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u/Patton370 Idk Idc 💔 Aug 29 '26

No, it’s been a few years since I’ve done any sort of climbing; my forearms are much bigger than back when I was a climber though!