How To Build Huge Forearms: Optimal Training Explained (5 Best Exercises)
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Date: 2019-11-07
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Comments and reviews: 9
Natty Fatty Powerlifting
2: 49 you keep your arms straight and down, takes stress off the shoulder and makes you less likely to cheat by involving a lot of side to side movement like I'm seeing in this clip. there's also more emphasis on the extensors that waythe flexors can use way more weight than the extensors so doing them as separately loaded movements makes more sense than unwtisting down when theres really no work being done other than holding it4: 15 one of those times where above the knee rack pulls would be useful, as a grip exercise, also more carryover to the deadlift since you'd hold it like an actual deadlift. deadlifting from the floor to the hold would be best6: 17 wrist curls with a cable would be better, more constant tension and easier to microloadNot everyone will get much forearm development indirectly unless they have good forearm genetics and avoid using straps. Combine all three and you're literally popeye
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2: 49 you keep your arms straight and down, takes stress off the shoulder and makes you less likely to cheat by involving a lot of side to side movement like I'm seeing in this clip. there's also more emphasis on the extensors that waythe flexors can use way more weight than the extensors so doing them as separately loaded movements makes more sense than unwtisting down when theres really no work being done other than holding it4: 15 one of those times where above the knee rack pulls would be useful, as a grip exercise, also more carryover to the deadlift since you'd hold it like an actual deadlift. deadlifting from the floor to the hold would be best6: 17 wrist curls with a cable would be better, more constant tension and easier to microloadNot everyone will get much forearm development indirectly unless they have good forearm genetics and avoid using straps. Combine all three and you're literally popeye
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Nikola S
Hi Jeff, love your videos, been a fan for years. As always, you're making some excellent points, and the quality is top-notch. I would just like to add that punching the heavy bag is also an amazing way to develop your forearms, especially the flexors and brachioradialis muscles - albeit not every gym has boxing bags, nor does everyone know how to hit properly and safely. I'm not sure what processes are involved, but I do know that nothing makes my forearms as sore as a couple of rounds of heavy bag work, with adequate power and intensity. Over the years, I've been able to completely eliminate direct forearm work in the gym because of this. Anyway, keep up the amazing work
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Hi Jeff, love your videos, been a fan for years. As always, you're making some excellent points, and the quality is top-notch. I would just like to add that punching the heavy bag is also an amazing way to develop your forearms, especially the flexors and brachioradialis muscles - albeit not every gym has boxing bags, nor does everyone know how to hit properly and safely. I'm not sure what processes are involved, but I do know that nothing makes my forearms as sore as a couple of rounds of heavy bag work, with adequate power and intensity. Over the years, I've been able to completely eliminate direct forearm work in the gym because of this. Anyway, keep up the amazing work
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HerrFinsternis
Question about the number of reps. Some time ago I was told that, to strengthen muscle, you want to stay in the 1-5 range per set; in order to grow muscle the 8-12 range; and in order to train endurance the 15+ range. These ranges being the point where you are sufficiently tired after 3 sets, with about a minute of rest between sets, and then move on to another excercise. This rule of thumb really differs from what you mention in this video. Does it not hold up, or do I misunderstand the numbers you give? I took them for reps per set, but I was typing I realised you could just haven given the total number of reps across sets?
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Question about the number of reps. Some time ago I was told that, to strengthen muscle, you want to stay in the 1-5 range per set; in order to grow muscle the 8-12 range; and in order to train endurance the 15+ range. These ranges being the point where you are sufficiently tired after 3 sets, with about a minute of rest between sets, and then move on to another excercise. This rule of thumb really differs from what you mention in this video. Does it not hold up, or do I misunderstand the numbers you give? I took them for reps per set, but I was typing I realised you could just haven given the total number of reps across sets?
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Imanity
Armwrestling training, is way more effective than the basic bodybuilding exercises imo. Im talking Variant cable pulls, Fat Grip to super Big Diameter grip curls to put more emphasis to finger strength and ISO holds, towel pull ups, Pronator Training, COC Grippers, and Armwrestling Curls. It has more capacity for progressive overload and can be done with higher reps, so your getting both strength and endurance. Which will help in muscle strength and Growth. Jeff used like 3 of them, although I wished he would talk about the other ones in this list. I think it would be a dope video.
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Armwrestling training, is way more effective than the basic bodybuilding exercises imo. Im talking Variant cable pulls, Fat Grip to super Big Diameter grip curls to put more emphasis to finger strength and ISO holds, towel pull ups, Pronator Training, COC Grippers, and Armwrestling Curls. It has more capacity for progressive overload and can be done with higher reps, so your getting both strength and endurance. Which will help in muscle strength and Growth. Jeff used like 3 of them, although I wished he would talk about the other ones in this list. I think it would be a dope video.
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The New
One of the best exercises in my experience for the brachioradialus are pull-ups. I don't really do any fore-arm specific training, although I do get a good deal of grip work in through various grip-intensive exercises and dead hangs, but the brachioradialus has always been particularly pronounced on my forearms because I do so many pullups. Hammer curls also work the brachioradialus greatly, although perhaps not quite as well as reverse-grip curls (which I don't personally enjoy doing for a variety of reasons.
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One of the best exercises in my experience for the brachioradialus are pull-ups. I don't really do any fore-arm specific training, although I do get a good deal of grip work in through various grip-intensive exercises and dead hangs, but the brachioradialus has always been particularly pronounced on my forearms because I do so many pullups. Hammer curls also work the brachioradialus greatly, although perhaps not quite as well as reverse-grip curls (which I don't personally enjoy doing for a variety of reasons.
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DJcs187
I think about training my forearms a lot. However, during most pulling movements (barbell rows and lat pulldown especially) and many other isolation exercises (rope pushdown, lateral raises, my forearms are very often fatiguing before or at the same time as the target muscles, effectively even being the limiting factor on some. Therefore I am unsure if it even makes sense to train them separately at all, given how much work they're already enduring. Any advice?
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I think about training my forearms a lot. However, during most pulling movements (barbell rows and lat pulldown especially) and many other isolation exercises (rope pushdown, lateral raises, my forearms are very often fatiguing before or at the same time as the target muscles, effectively even being the limiting factor on some. Therefore I am unsure if it even makes sense to train them separately at all, given how much work they're already enduring. Any advice?
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Yves Belliveau
Well, regarding the first exercise, I don't think the brachioradialis is being targeted because the bicep is being taken out, it's being targeted because it is used to keep the hand stable in that position (wrist extension, as well as in bringing the back of the hand towards the shoulder. If the palms were up, the muscle would not shorten (or shorten minimally in comparison) as the bicep curl was being performed. Correct me if I'm wrong, please.
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Well, regarding the first exercise, I don't think the brachioradialis is being targeted because the bicep is being taken out, it's being targeted because it is used to keep the hand stable in that position (wrist extension, as well as in bringing the back of the hand towards the shoulder. If the palms were up, the muscle would not shorten (or shorten minimally in comparison) as the bicep curl was being performed. Correct me if I'm wrong, please.
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Steven Malecki
This video got me thinking that pullups with a narrow, pronated grip would work great as well. I don't do any extra forearm stuff outside of farmer carrys and I'd love to get more forearm work, but don't feel like I have time for curls usually. Trying just a few of those narrow grip pullups and sticking to just repping at the top really makes my forearms burn.
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This video got me thinking that pullups with a narrow, pronated grip would work great as well. I don't do any extra forearm stuff outside of farmer carrys and I'd love to get more forearm work, but don't feel like I have time for curls usually. Trying just a few of those narrow grip pullups and sticking to just repping at the top really makes my forearms burn.
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Hari Venables
No Jeff. You are wrong. If you want bigger forearms, get stronger at all your free weight compound exercises such as barbell/dumbell rows and barbell/dumbbell presses. Forearms do not respond to isolation unless you are completely new to weight training. Doing lots of forearm exercises will lead to wrist problems. Grippers are bad for your elbows also.
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No Jeff. You are wrong. If you want bigger forearms, get stronger at all your free weight compound exercises such as barbell/dumbell rows and barbell/dumbbell presses. Forearms do not respond to isolation unless you are completely new to weight training. Doing lots of forearm exercises will lead to wrist problems. Grippers are bad for your elbows also.
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