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How to Get WIDER Forearms (WORKS EVERY TIME)

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Rating: 4.5; Vote: 2

If you want to get wider forearms you have to train the muscles in the forearm that are most responsible for their size. Often times, people fill their forearm workouts with nothing more than wrist curls and reverse wrist curls. This is just not going to cut it when it comes to building wide, muscular forearms. The biggest reason is, this approach doesn t even account for the muscles of the forearm that have no impact on the motion of the wrist. In this video, I m going to show you the best forearm exercises to build thicker, wider forearms. Most of all, I ll show you how to focus on the muscles of the forearm that are most easily able to add size and width due to their orientation in the lower arm. But first, it s important that you measure your forearms accurately. In other words, before you look at your skinny wrists and deem your ability to build big forearms as compromised, realize that the muscles of the lower arm become largely just tendons as you get close to the wrist. This means, even if you did all the right things with your workout for forearms, if you had small bones you wouldn t have large wrists. The good news however is that if you do the right exercises for forearms you will see thicker, wider forearms. That said, it s time to build big forearms the right way. If you want to build up the extensor component of the lower arm you need to perform the exercises that work both the ECR or extensor carpi radialis, and the brachioradialis. The irony behind these muscles is that the latter isn t even technically a forearm muscle. Even more ironic is the fact that the brachioradialis is responsible for the majority of the size of the forearm in the extensor component. It traditionally is viewed as an elbow flexor muscle that works well with the brachialis and biceps. So in order to accomplish growth here, you re going to want to perform an exercise that involves elbow flexion. Ideally, you ll want to do this from a pronated forearm position. This leads us to the reverse barbell curl. With the pronated arm position, the biceps is most diminished in the exercise, leaving the brachioradialis and brachialis to do more of the work. The issue with this exercise is that it can be a tough position for some to get into due to limited wrist mobility. In this case, the EZ bar variation is ideal. It places the forearm into a less pronated, but still not supinated position that keeps the focus on the brachioradialis. But just doing this exercise for forearms isn t enough since we can easily incorporate the ECR by just extending the wrists at the top of the rep. As far as the range of motion of the reverse curl, there is something you want to consider here as well. First, in the fully lengthened position, the brachioradialis does not have as effective a line of pull as it does when the elbow is partially flexed. So, if you want to target this forearm muscle better, you ll want to initiate each rep from a partially flexed elbow position. The best way to do this is with the bar starting at the waistline and dragging it up the body as if doing a drag curl. This is going to produce an intense contraction in the brachioradialis and ECR all the way through the limited, but more effective range of motion of the rep. In order to hit the underside of the forearm and get wider forearms from side to side you re going to want to also perform another exercise. One of my favorites to do this is with the top down wrist curl. Here you let the cable handle (or band if you re doing this at home) drift into the ends of your fingers. Start by clenching your hand and making a fist against the resistance of the weight. From here, continue the downward motion by performing a wrist curl. You ll find that by performing this in this way, you get an even more intense contraction than you would from the standard dumbbell wrist curls performed with the forearm resting on a bench. If you want to build bigger forearms, the key is knowing which forearm exercises do the best job of targeting the most space occupying muscles of the lower arm. With these two moves you have a quick but effective combination that will help you get wider forearms and say goodbye to skinny arms once and for all. For a complete program that puts the science into every exercise selection so you can build muscle and burn fat faster, be sure to visit athleanx. com via the link below. For more forearm workouts and exercises for bigger forearms, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it s published. Gabe: I have been trying to MAINGAIN all summer and I have been sustaining roughly 10% bodyfat at 157-158lbs while eating 2300-2400 calories. The past week and a half I have weighed in at 155-156lbs and I don t feel any leaner. My goal is not to lose any weight, do I need to keep increasing my calories? Every time I go above 2400 calories I don t put on any weight however I feel a lot softer and less lean. My goal is to MAINGAIN, not bulk or cut, is it possible that I m still eating in a deficit? My weight has stayed the same all summer except for the past 2 weeks or so. Any thoughts?
Date: 2022-07-28

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Comments and reviews: 14

wpgetrekt
i have a question about crunches and situps. I have watched so many tutorials on how to preform crunches with the correct form. a few days ago i just gave up doing the levetation crunch because i just couldn't stop pulling on my neck and dont know what to do. if i go back to when i was doing the levetation crunch i noticed that i didn't feel anything in my abs so i started to tense my stomach just so that i would feel my abs ''working''. But then during the exercise my neck started to hurt and i didnt know why so i filmed my self doing a crunch and noticed i was constantly pushing my chin forward and pulling on my neck so that was when i started watching all these tutorials on how to do a crunch with propper form. When i filmed my self again i noticed that i was still pulling on my neck. So im wondering if the reason i can't stop pulling on my neck is because of my abs being weak and if there is any exercise i could do insted on the crunch?
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PlAsKusJ3GaRn
If you want a perfect forearm workout just look at every armwrestling training video. Considering very few grows their forearm by doing handstuff without rehabilitation purposes, it's just unecessary to do extra stuff with your hand. You'll get a strong hand by just holding the weights, especially if you've got access to fatgrips and do them.
I'm gonna add since no one really talks about it to get a fuller elbow pronation excersizes is a very good thing to train your pronator teres (turning your hand inwards with weights. Look at armwrestling excersizes.
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Mr.
Oh its so interesting how Jeff shows that last exercise with a cable! I never thought about doing it that way. My trainer showed me back in the day a similar exercise with a barbell but its essentially in reverse. You start with a barbell behind your back (well behind your butt really cus your arms are all the way down in a neutral position) holding it in the distal part of your fingers and you curl it upward starting to curl your fingers into a fist and then finishing with curling the wrist itself. It burns your forearms in no time!
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Epic
Awesome vid, I was doing 4 sets of lying tricep extensions superset close grip bench as a finisher in my push routine
My elbows were feeling pretty numb after and I couldn't extend my arms fully after working out
I felt an amazing pump and am sore today but I'm wondering if doing this too much would cause joint pain for elbows?
If anyone knows, thank you in advance!
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Amy
I have stiff neck most of the time; especially, my left one. Even times when the part along my c-spine, between my two shoulder plates were so aching and pulling like tooth ache, I couldn't even sit or lying on my back. Do you have video's on strenghthen these muscles? Thanks for this video. I really need it, for my forearms are very small. Love your videos.
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Rob
Hi Jeff. Thanks for these videos. Question: I'm training and stretchingto deal with arthritis of The shoulder, with good effect. Inn some of your videos you advise exercisesthat pull the ball out of the socket so it doesn't scrapeagainst tge bone. Other videos suggest exercises that push theball into thejoint. Please clarify. Thank you. Rob Schoenbaum
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Dog
no1 can help me. i have been training for 1month and i got injured something like that, my side of my forearm hurts while lifting weights, + when i hold my arm in a armwresteling postions and go up and down you can feel the bone cracking if you place your hand on the elbow, do i need to take a long break? what do anybody recommend with this issue
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David
Gotta admit- what drew me in (aside from my noodle forearms) was the expectation of Jesse dropping by to discuss his favorite forearm exercises.
How did you miss this, AX team? I mean, it was RIGHT THERE for Jesse to pop in with a drive-by comment.
I give the workout tip an A+, but the video scriptwriters and F-minus.
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heart
Hi Jeff, amazing f king video i needed it this because i always have had small forearms so this one will definetely be apply on my next workout (and specially because i do have small wrists, one question, any thoughts on consuming coffee? Pros/cons in your opinion and do you consume coffee?
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boy
Hey Mr Jeff love your vids. Any ideas for strengthening ankles for knees clicking in squats. Just found out today if I curl up my little toes on one foot and scrunch up the big toe on other foot while it being slanted on a bit of rolled up carpet stopped my knee popping on max squat
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phoenix
About a million years after I started watching Jeff Cavaliere, and he's still coming up with the goods! Thanks, Jeff - I've just tried some of those exercises with NO WEIGHT and I can feel it in my tight forearms! ( Slight exaggeration)
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sport
Q&A for Jeff. Hey Jeff! Can lifting weights stunt growth in anyway. For example like can it stunt growth if you lift in a bad form or something like that, and if it does how do you avoid it and how do you know if your growth was stunt?
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Mr.
old man strength is mostly forearm and grip strength. They aren't the most noticeable muscles but they actually influence your overall arm strength a lot. Look at baseball players when they hold bats. Huge forearms= huge strength
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Isocyanomedia
I have massive forearms from swinging a sword doing kendo. Buy a heavy wood sword (bokken) and swing it from your back to your knee. Your forearms will get shredded. Basically does all the things he says here.
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