Grow Your SMALL forearms with this Armwrestling Training
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- Опубліковано 8 лют 2025
- Looking to build massive, powerful forearms for arm wrestling? In this video, we cover a complete forearm workout that focuses on strength over size, yet also packs on serious mass. Learn essential exercises targeting wrist flexors, extensors, finger flexors, and the brachioradialis muscle-key for both strength and forearm size. Discover the right range of reps, load variations, and the importance of balancing flexors and extensors to prevent injuries and develop grip strength. Whether you’re new to arm wrestling or a seasoned athlete, this workout will push your forearm strength and size to new heights. Start your journey to bigger, stronger forearms now!
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Big Forearm Training Workout with all exercises:
1. Reverse Grip barbell curls super-set with Dumbbell Hammer Curls 4 sets 8-12 reps each exercise
2. Wrist curls with end of barbell 4 sets 6-12 reps
3. Standing straight arm wrist curls with barbell 4 sets 10-20 reps
4. Barbell wrist extensions 4 sets 15-20 reps
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Want to learn on HOW TO GET STRONG FOREARMS AND GRIP:
ua-cam.com/video/6vDzI8h7aGo/v-deo.html
Love Janis,great man,he is always smiling and happy,so nice to listen him teach us something new for arm wrestling!
:)
Ive been working my forearms for 2 weeks straight now. I do all those workouts plus hand grippers and my forearms are ripped now.
Hard fast and continuass...
Your training recommendations are awesome! You guys speak with confidence and experience. I've adapted most, if not all, of your exercises into my training routines!
Try it brother! :)
Vladisovs brachiums are insane, some of the best genetics i've seen, made even better from hard work. Keep it up brothers!
His arms are made for armwrestling.
Thanks guys. Finally starting to see some forearm growth for the first time in my life
agreed. I became a fan of armwrestling, started training like one. Very effective to forearm growth
Janis’ nickname “Jedi” is very appropriate. He is a master !
Force is strong with him
Reverse curls
Hammer curls
wrist curls with end of BB
Finger curls
wrist extensions off of bench
Ty
Great video I love how you guys talk normal like I’m at the gym and talking to you guys.
Just trying to get good info out in public!
5years from now,there will be more elite armwrestlers coming from underrated country and all thanks to your videos!!! some country doesnt have exposure and knowledge So we need this kind if videos!!
I hope so! That`s why we are doing this, to get more people into this sport and from time to time we can get some gems.
Hey guys I just started arm wrestling , wish me luck
@@carlostorres8771 r u gay
Dean Bjurstrom no what makes you think that?
I want the classic “Stay strong love arm wrestling “ shirt!!! Love the content guys
Each your footage is a masterpiece with Masters od Armwrestling ! My respect and thank you for sharing your know-how with us. Regards from Poland !
Great knowledge from Janis as always.
:)
I met lots of men with big forearm and they was very strong..
Super!!! Janis unreal) Very expensive, interesting and comprehensive information, all on the case, without water! Armrestler's most basic, important exercises, thank you.
:)
I feel like the forearms, just like the calves, are muscles that need to be trained every day, or at least with high frequency. They're naturally very resistant and require a lot more work to develop.
Most gym people have huge biceps/triceps and thighs but very small forearms and calves, probably because of this.
Exactly 👍
Those muscles work so much on daily basis, so it would take a lot more resistance and stimulation to get them to grow.
I for example, no matter how heavy I work out, my forearms are always the same size with my upper arms. I guess it's genetics.
I should be thankful that the same thing doesn't happen to my legs as well 😂😂😂
But on the other hand I'm not that much into building big muscle, I've always been more about the strength, grip and stamina.
@@gregorp8406 Progressive overload, regardless of frequency. No progression means you can have all the frequency in the world and you will make no gains. However yes, they recover extremely fast.
@@alex20na Yeah, I made that comment about on year ago and I cab say now that it didn't work. At least for me, as a beginner. Even frequency needs to be something that grow gradually.
I tried to work my forearms everyday and everything I got was a very tired nervous system, progressive weaker grip and no gains in size whatsoever.
Now I progressing slowly, given it rest days, and at least my strength is finally increasing. Maybe in the future, as grow stronger I'll increase the frequency, but now definitely no.
@@Joao-ur7ey I know that feeling. I really got from 26.5 cm forearms to 29 cm. Then after 29 cm I started training everyday, not counting reps, just did sets to failure, throughout the day and I got 30 cm forearms, but really, that 1 cm gain from 29 to 30 was just because my forearms were pumped up all the time and no real muscle gain. I felt tired, weak grip and I kept grinding and wondered why I couldn't pass the 29 cm mark.
If you look throughout this channel, they do wrist curls 50kg + (ONE HANDED), so yeah, progressive overload really is important. YOU CAN TRAIN EVERYDAY and make gains, but you have to sleep and eat A LOT, plus you gotta manage volume, intensity and frequency perfectly, which you gotta ask yourself if it's worth it in the long run. I PERSONALLY started doing full body workouts 2 times a week (I still do isolation work too for forearms, neck and traps) because I have a tiring job and also, I don't wanna make gym my life, maybe I want to spend more time with my wife, maybe I feel tired, maybe I wanna play some games while being at home, maybe I wanna go outside. Find out the best frequency for you and make your training enjoyable, not a tiring, grinding experience.
Idf you do alot of label work than 1 time a week is enough,because otherwise i would risk injury or not recover.Whose doing like office job than i'll recommend 3 times a week.
Such great tips that I will try at the gym. Thanks a lot for this and the other great videos about building big forearms. 🙏
Great video. Don't see too much on forearm devolopment yet it's so important to overall strength. Grip strength is tied to overall strength.
Its tied to overall strength?
@@voiceofarmwrestling yup athletes use a grip strength test to see how much energy they have.
Thank you Mr. Janis
👍🏻
Yanis incredibly knowledgeable.
Whats pretty interesting is all of these muscles are also involved in playing guitar. Especially pronation and supination.
Janis is a genius. Thanks Ray!
U are welcome
Nice vid boys respect from Macedonian in Australia
I’m so glad I found your channel omg🙏🏽
Champs for a reason 👌 thank yous for being here for the less experienced 💪🏾
Very good video. Some very useful tips. Thanks brothers💪💪💪
You are welcome bro!
I have learned so much from the videos “ so thankful.
How often should we train forearms? Everyday? 4 days a week? Talking about an intermediate weightlifter who's been training for 5 years and doesn't get LOT of soreness after an intense forearm session. TIA
Check out my channel 🖒
Once a week is completely fine for a normal lifter's goals but I can't imagine doing it twice a week would be bad for you. Just remember that you already probably get SOME indirect work from your normal lifts ( deadlift, farmers walks etc) so make sure that you don't overdo it completely.
Once a week is enough. To go thhrough this kind of workout
Climbers have the best grip/strongest fingers, arm wrestlers have the best wrist strength, both have the the strongest forearms around just in different ways.
Pur Motivation THX now my Arms gets bigger.:)
Good luck 🦾🦾🦾🦍
Thanks coach, good stuff as always.
:)
Usually larger muscles have higher strength ceilings so even if you purely care about strength you still need to train for mass. At least periodically.
Janis straightening his arm at the end, was a welcome sight! I was starting to wonder, why so many high level arm wrestlers can't straighten their arms. Sometimes I think they cause it on purpose.
Most of them are because of injuries but some come from neglecting stretching and training of antagonist muscles.
Denis Cyplenkov couldn't do it since he was a teen, supposedly
@@IosifStalinsendsyoutoGulag source?
@@hemingway3508 He said it in an interview
Have any of you guys suffered from Tennis elbow, if so how did you get over it, enjoying your content, cheers
Yes, rest, massage, hot-ice, stretching, recovery exercises all have proven to work combined with patience.
Guys, you should listen to Janis. Why? Got two arguments:
1. his is professional physiotherapist.
2. his is professional armwrestler.
Jāni, veiksmi ARMa popularizēšanā. Un atved uz Latviju pasaules līmeņa sacensības, jo letiņi, šķiet, joprojām neapjauš, cik liels potenciāls ir viņu rokās.
Paldies, cilvēki LV, labi saprot cik labs ir mūsu līmenis un 2x gadā notiek starptautiska līmeņa sacensības. Viss notiek! - Raimonds
ive never seen a wrist as bent as Janis... incredible
a hook wrist?
Good job! Thank you
He is very good at talking
Good info and thank you
Great video! Janis Amolins is such a cool guy!
How often do you guys train arms? You have a lot of videos with exercise, but maybe i missed the video with training days an program overall?
Its hard to find all
Info we have put out. We train arms in everyworkout. We are in buissenes of ARMwrestling.
I have tiny wrist with huge hands
I think that the size of wrist bones playing huge role.
My coach say no
I ask him why Levan and Dennis are the strongest and he replies there are many champions with smaller wrists than Dennis and Levan that can win them.
Can you please make an explanatory video and explain how important is the wrist size
Sounds like your coach is a moron.
How often are you training forearms each week? Are you doing the same exercises each time of breaking them up in different groups?
Is wrist roller also good for forearm?
I do this this workout is killer pumps is feels like you become popye
Awesome 💪🏻💪🏻💪🏻
Very nice video guys!thanks
Vlads tricep 😲💪
thank you for the tips.
I like this video! I’m a rock climber!
If I practice those exercises, will my ulnar wrist injury be completely cured?
Amazing coach and knowledge!!
Thanks bro!
Great workouts. I need those forearm gains.
Get those gains!
just watching this gave me a forearm pump for absolutely no reason LOL
Should we do arm wrestling workout everyday.....it's is good r not.Pls pls tell
what a nice dudes. keep it up bros!
Thanks!
can you make a video how to not get locked bone elbow in armwrestling?
Stretch your arms after working out or getting injured, work on all muscles get good balance.
Good one bro
THIS FOREARMS EXERCICES ..EVERY DAY ...? OR 2X A WEEK ??
great training clips
idc about arm wrestling but this workout is great
Armwrestling is great also 👍🏻
@@voiceofarmwrestling I just want bigger forearms mine are always lacking
@Big Prick not alot I barley even work arms to be honest I figured they get enough work on upper days but they are definitely lacking so I think I'm gonna do them a couple times a week now
@Big Prick I feel like bigger forearms would help in alot of other lifts too
Insane traininggg
Hell Yeah!
how many days per week this workout please
what your thoughts about not train to failure in hipertrophy, not for forearms,for muscle who soreness very quick
Sometimes you go to failure sometimes you don`t, try figure out when. I usually try go to failure with super light weights, when you go to failure with heavy weights it takes too much time to get back.
failure is a waste and you have to be stupid to do it since it lowers the amount of weekly volume you can get and has no benefit
@@closegripbenchpress489 i think, lower very drastic the total volume
@@closegripbenchpress489 It's good to go to failure sometimes, not all the time. You shouldn't keep the intensity the same, all the time.
@@TinoMT its proven wrong , go seach it. past 12 reps the benefits get worse and worse. diminishing returns affect it too much . thats why the best hypertrophy rep range is 10x3
The Sound from Ray behind the camera ist very Low...but it is interesting what He is saying...maybe you could fix that.
Than one Questionen...what would you say is the best way to get strength than size in the forearms
less weight and higher reps
Realy?....for strength...?
@@spike-zs7vz It's the opposite, more weight and less reps.
No variety, different movements different reps and sets. More weight , good form and less reps will build strength.
Thank you...i Will Go for it
janis can you make a video listing good numbers in some armwrestling exercises? So i can stimate how strong i am.
Tell us what are these exercises.
@@voiceofarmwrestling I would say the base, pronator on wrist/thumb, supinator on wrist/thumb, rise from nuckle, hummer curl close range, curl close range.
+ all the listed above in static close angle version.
@@valeriolucentini5436 if you're training for strength then 5 sets of 5 reps each is a nice measurement. Once you're able to do that, train for a few weeks more with the same weight until you achieve easy 5 sets of 10-15 reps each with 3-5 minutes of rest in between sets. This is recommended because your strength and muscle size will increase relatively fast but your tendons and ligaments won't improve at the same rate resulting in an injury or injuries.
You have to train your wrist extensors incase you want to bend your wrist back during an armwrestle. Losing your wrist is a choice after all!
Brother gotta love the Russian accent
"Anzer"
What a good video
Thank you
Massive forearms like Popeye-Janis is the GOAT!!!
I do lots of pushups and pull ups and curls. Will this help me become a dominant armwrestler? This is making me big. I also use a weighted vest for pullups and pushups
Yes but do heavy pull-ups ,do deadhang
thank you homelander
How many times a week do you guys recommend doing these workouts?
Once a week is enough, but 2x is best :)
Love his Latvian Arnold Schwarzenegger accent....
Do the barbell drags behind your back not in front of you it is way way more effective.
this is awesome
👍🏻💪🏻🔥
Good vid man subbed
Thanks :)
Great video. Only thing I’m not sure about is Janis talking about muscle balance and forearm extensors. I mean it seems perfectly logical but I’m not sure if that is scientifically proven.
Then google it, because muscle balance is everything, people usually get knee problems because one head of quadriceps is too stimulated and it pulls on your knee- just as an example. Janis is physiotherapist 15+ years of experience as well a Bachelors degree in sport science for both of us.
Support us Get some cool merch:
teespring.com/en-GB/stores/voice-of-armwrestling
just ordered two days ago ;)
Awesome! Thank you and hope you will like it!
Send to México?
Yes they do.
Wth in the thumb, his forearms are massive! They could feed an army! In the video, they're just about average.
It looks bigger in person
It looks bigger in person 100%
I'm juste starting in the sport and there is something I am not sure about... do you do these exercices once per session, or you do them multiple times with little pauses inbetween them? Great video by the way! Keep up the good work 💪
Sir i dont have access to any sort of gym and armwrestling table! But i am enthusiastic about sport! All i can get access to is buckets of water and schoolbags filled with books and towels! What can i do to pull harder! Please reply
Do you have a playground or park with pull up/dips bar? You can play around by hanging on to bars and doing short range of motion pull ups
Check our website for ideas on trainin and you can always substitude weights with different things. Improvise. Adapt. Overcome.
voiceofarmwrestling.com
Legend!
👍😎
Ray, are you folks taking collagen supplement? Any supplement to help the joints recover?
Collagen, glucosamine, cissus, Omega 3, and others.
@@voiceofarmwrestling awesome, thanks
Please make a video on diet plan for armwrestling
No special diet in armwrestling, maybe little more bone broth.
Okay. I'm reassured now
Nice bro , good vídeo
Thanks :)
is this workout only recommended for gaining sizs in forearm or strength too ?
Both
With strength comes size
How many times a week should i train ?
Forearms only respond to high volume work loads, thing is these dudes think they are not doing that much volume, but, right after the gym or before the gym they spend an hour plus training armwresltling which do adds to your overall forearms work volume, if you are watching this and you pretend to have a muscle size of their equivalent without doing close to the same amount of work they put in, you're just wrong. I'm a mechanic and use my hands for work every day, and also train forearms too, but for example billy who works in construction, lifts weights and practices judo will always have bigger forearms than I do.
Perfect
💪🏻❤️
Hey mate i train forearms 4 times per week or 3 but i train them 2 Ours per session is that a lot or Should i train than everyday is train Them very hard Every muscle and a lot af gripping and Some arm wrestling exescise mate 😀
Some people say that people don't need to workout for forearms as they are being indirectly trained by main exercises like bicep curls etc, what's your thought ?
Yes they will grow as much as everything in arm when not trained directly.
...not that another point of view was needed but my opinion is that the forearms indeed they are inderectly trained by doing biceps exercises but ...is that enough?...not for me 😄...I always like these guys presenting various ways to train the forearm muscles.
👍🏻 great video.
train forearms more intensive with more volume, like this you develop big forearms, no bicep curl or deadlift ,these do only little bit for you
You forgot pronation exercises also
No excercise for finger extensor?🤔🤔
Great video! Can you close a 110 kg power twister? Have a nice day
Don`t know what that is
@@voiceofarmwrestling hi, a power twister is a fitness device great for grip strength , chest , shoulders, Arnold, Columbu, Zane used to advertise it. You can see videos on UA-cam and Instagram #powertwister. Amazon sells many brands.
How many rebs last exercise
Nice
Это был Влад? Если я не ошибаюсь? Откуда он родом?
What do you think about Captain Of crush? Is this a good exercise?
Keep it up, nice work
Good for grip strength of squeezing things, bad for armwrestling.
Thanks guys
How can I combine this with bicep training?
Do this first, then biceps, OR do them separately
How many times per week should we train them?
At least once- but hard.
How many sets? And can you workout with resistance bands instead of weights?
What how many sets, check the description! And yes you can.
Ok thank you