How To Get Bigger Forearms FAST (3 Science-Based Tips)
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- Опубліковано 5 вер 2024
- Well-developed, big forearms are one of the most important features that you’ll want to achieve. In addition to dramatically improving the appearance of your arms, they also play a vital role in strengthening your grip to handle more weight. But when most people aim to strengthen and build bigger forearms with a forearm workout, they fail to realize just how many forearm muscles there are and what their respective functions are, and think that a few sets of wrist curls and wrist extensions are all that’s needed. And although these forearm exercises can help, they don’t target all of the forearm muscles and their movement functions most effectively. So, in this video, I’ll show you exactly how to get bigger forearms with 3 easy tips (with exercises for big forearms) so you can finally see the forearm growth you’re after, fast.
The first tip when it comes to how to get bigger forearms is a matter of replacing your bicep curls with ‘forearm focused’ curls to shift more of the emphasis and growth to two of your forearm muscles; the brachioradialis and the pronator teres. First, change your grip from a supinated grip to a pronated grip. In addition to eliciting the greatest activation of both the brachioradialis and the pronator teres muscles when compared to a neutral or supinated grip, the pronated grip also elicits the least biceps activation. Second, because curls with a strength curve that elicits peak forces at the top half of the movement will develop the brachioradialis to a greater extent than the biceps, you need to apply a form of accommodating resistance during the traditional curling motion.
The second tip is to incorporate some additional direct forearm work, as dynamic contractions that take the forearms through their full range of motion are better for muscle growth. So, the best forearm exercises would be the ones which hit all of the forearm muscles and their respective movement functions. First, we want to hit the flexors and extensors of the forearms with 1 wrist flexion exercise such as the behind-the-back barbell wrist curl, and 1 wrist extension exercise such as standing barbell wrist extensions. Then, to target the adduction and abduction of the forearms, perform the dynamic barbell suitcase holds, for example. And there’s also the pronation and supination of the forearm, which can be worked by simply placing your forearm on a bench, holding the bottom of a light dumbbell, and then rotating the dumbbell from left and right.
The last tip for big forearms involves the implementation of exercises for big forearms into your regime. Your forearm growth will be the same no matter if you choose to perform shorter yet more frequent forearm workouts dedicated to your forearms or longer yet less frequent forearm workouts. Nonetheless, both of which have their pros and cons and ultimately depend on your preferences as well as the type of split you’re running to prevent any forearm soreness from interfering with your main lifts. That said, regardless of how you set it up, as long as you’re incorporating tip 1 with the swaps, tip 2 with the forearm routine, and then tip 3 of implementing this into your workouts as best as you can, you’ll be able to very quickly and noticeably speed up your forearm growth as well as your overall grip strength.
Now if you want to maximize and speed up growth in all of your muscles, not just your forearms, then it’s important that you don’t overlook crucial aspects of your program like your exercise selection, training volume, AND most importantly your nutrition. Otherwise you simply won’t be building muscle as fast as you could be. And for a step-by-step science-based nutrition AND workout plan that puts this all together for you week by week so that you can build muscle and lean down as efficiently as possible with science, then simply take the body type quiz below to discover what program is best for you and your body: builtwithscien...
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PRONATED GRIP
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STRENGTH CURVE
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DIRECT WORK
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If you’ve ever had to take more than 1 trip to carry your groceries, then I’m sorry to say but you’re in desperate need this video. Hope you enjoyed this one! Let me know what topic you’d like me to cover next!
Do tell me, how do I deal with the soreness the next day?
(especially for legs)
Hey jermey make a video on how to develop minor muscles group that most of us tend to ignore
Please help for the ones with RSI ! I need to wear a band in my right forearm 2 or 3 times a week and when I go to the gym.
Wow, I was just googling this last night. It's a pretty common concern and I'm sure you've got data to help you choose topics, but I'm just going to assume you're psychic.
Plzzz make aa Shin split problem saulation
I had to stop my forearm workout in order to watch this
Bruh how are you on every video. I've commented this on ur comments atleast 10 times
Make sure you use both hands to avoid internal rotation of the shoulder
Night 19 he has no life and stalks UA-cam videos, I'm guessing
@@nox2281 yeah this guy is Everywhere lmaoo!
Bro you are everywhere
00:01 "Introduction"
00:50 "Tip 1 - Replacing curls"
01:47 "1st how to Tip1"
02:27 "2nd how to Tip2 - scientific explain"
3:21 "2nd how to Tip2 - Practical"
3:41 "2nd Tip - number of additional workouts"
07:05 "last Tip, Implementation"
08:08 "End of the day! 🙂"
08:31 "Final message - Scientific based program we all need 😉"
Thanks Jeremy, my captain.
Keep being the best
Amir Rastgoo thank you
Thnxx dude
🙏
We need people like you on UA-cam. May you live a happy life, bro.
Thank u bbroo
ahhh forearms, the calves of the arms
😂😂
So true
Not at all, actually if you train forearms correct you will see results very fast. I strongly suggest you to watch athleanx sore in 6 minute forearm workout. It doesn't look hard but if you do it correct giving your best then you'd be surprised with the pump you get with it.
ua-cam.com/video/Ej4WzltO1DA/v-deo.html
There you go
3:20 Pronated band curls
4:35 Wrist flexion/extension
5:30 Barbell suitcase holds
5:50 Cable Wrist Abduction/Adduction
6:35 Pronation and Supination
W mans
W
W (the comment was from 2 years, the first reply from 2 months and the second reply from 2 weeks ago lol)
The guys carrying shopping bags like a real man, subscribed for life 😂😂😂
Honestly I swear the best grip exercise is helping my mom with the shopping😂
The meat 👌🏽
Shut up
I was scrawny and only weight 215 Lbs when I used to carry a full shopping cart worth of groceries in plastic bags. From the grocery store to my house was 3 miles. No there was no bus out in the bush. Anyways, easily 75 Lbs of groceries. And 10 bags in each hand. My fingers were purple and numb by the time I got home. The point is, you don't carry things with your forearms. You crank things towards your inner forearm or outer forearm with your forearms. It's delts, traps and lats that carry groceries. And of course, your quads and hams. Your legs carry the extra weight.
@@asmongoldsmouth9839 Lmao 215 lbs is scrawny; also, this is the fakest ass story I've ever heard in my life. This sounds like the type of story my dad says on how he used to go to school. 😂 😂
Be careful doing “forearm focused” curls. If you do them even the slightest bit wrong with a challenging weight, you will put too much tension on your wrist and tear something. This happened to me and I tore my TFCC (triangularfibro cartilage) in my wrist and I couldn’t train for 4 months.
This happend to me as well😫
Thanks for the warning
Good info, thanks.
Thanks for the warning!💯
You are better off just doing hammer curls and other exercises where your wrist isn’t in an awkward and vulnerable position and you still work your forearms the same. I would not risk it with forearm focused curls as I don’t think it’s a safe exercise with heavier weight. I don’t want this to happen to anyone else.
*FOREARMS ARE KILLING YOUR GAINS!*
Oh wait, wrong channel
Adam Athlean X Lmao
Lmao
He never mentioned facepulls....Jeff will have him banned
noahkb80 Lmao Ikr
STOP DOING THIS OR YOU'LL DIE
- Athlean X
Easily the most thorough and straight-forward Forearm video I've seen; been hoping for this one for awhile. Many thanks for your dedication and extensive research, Jeremy.
I've been training my forearm 3 times a day, since I was 12.
And how’s the improvement?
Hows the progress?
@@mybloodandme currently suing Playboy for carpal tunnel.
@@barrybambmessagedeletedbyy7467 lmfaooo
Fooled us all, funny! Lmao
0:10 8 year old me carrying all the groceries into the house by myself
Lilliam Pumpernickel 😂😂😂
I'm 28 and still do this 🤣🤣
5:30 I incorporated forearm work every 3rd day You can achieve the same goal as this exercise, with a dumbbell while seated. Resting you forearm on your thigh. holding the dumbbell thumb up and make the same movement. Easier setup, less likely to get an injury as the length of the barbell uses a lot of leverage (why you are moving it slow).
I thought he was doing some intense farmer walks with some heavy dumbells in the beginning but it turned out to be him carrying all the grocery bags in one trip lmao
🤣🤣🤣🤣🤣
Id like to prefer he is practicing for the biggest marathon, accompanying a shopping wife.
I have never seen such an informative video dedicated to forearms, literally you are awesome with your knowledge keep up the good work buddy.
Goal is to look like Popeye lmao
Kirk Aquino 😛
Oleg Zhokh
Saffra Aegis that’s key ahah
Genes will show you how big or strong can be.
@@DanielG-jh6xe What exact test will tell that? I had a 23and me health test sample taken, and among the different tests result it said I had a genetic muscle composition classed as "elite power atheletes" whatever that means. Just potential I guess.
“What are you hitting today?”
Me: “Forearms Only for an hour”
i actually do this
45 minutes of forearm FOR me
@@madlad847
It depends on WHERE you do it.
@@davidimerov9447 😏
Pundai
Hi
I just want to say thank you for everything you have done for us to be well trained .
I was so silly asking you to hurry up with your videos few months ago. that was unpolite to ask .
I apologize.
and
thank you Jermey .
“Jermey”
this completes perfectly my 10 days a week workout plan. -.-
I did a full range of motion while watching this.
Did your bracheoradius grow ?
Best way to work this out is indoor climbing. Trust me you will feel it
same here,this vid didn't tell me much I didn't already know but it reminded me of things
Now i can get my left forearm the same size as my other one!
Become an all season guy
Try beating with your left
Lol I have the same problem
@@woosh_police4018 i tried that but my right gets so jealous🙄
@@woosh_police4018 takes a while to get used to, it really helps developing left hand coordination tho
A forearm exercise I like and would recommend is gripping a standard barbell with shoulder width and turning it using your wrists. You can do this in both directions to hit more different muscles. You can progress by extending the sets to like a minute and then adding weight to the barbell
I only do very fast bicep curls on my right arm when my parents aren’t home
Can you send me a video
@@joice2871 u really wanna see ?
@@joice2871 XDD
8:15 for summary
thank you
yhank tou
The behind the back curls is such a genius one. Because if you do them seated, your wrist could prevent you from hitting the flexors and limit its growth significantly. Very genius of Jeremy for this.
A sledgehammer is also good for some of those movements, can shift your grip along the handle to increase or reduce resistance.
I need a toffee hammer 😂
@ 6:10... good incorporation... I also incorporate Dumbell Wrist Curls into my Calf Raises.
I like it when Jeremy says “Thick”
I was wating for some one to comnet that
T H I C C*
I literally love your channel. I only follow Athlean-X and your channel. I love the science behind the actual training exercise. Keep up the great work Jeremy!
Doing forearm excercises caused pain in my wrists even long after I quit doing them. Repetitive wrist movements leads to carpal tunnel syndrome in many.
I have these snapping ecu tendons, I think it’s called tendinitis, a lot of popping sounds come from wrist rotation.
I think this video was great! Also one workout I like for forearms if you’re able to is grabbing a shovel by the tip of the handle and swinging it up and down with wrist control without letting the shovel touch the ground. I’ve found this to be very helpful in forearm strength and size
I have damaged/weak wrists and hands. So I always need forearm/grip work. But learning exercises to work pronation/supination and abduction/adduction has definitely made a different in my stability. I just use a hammer (light or heavy) learned it in occupational therapy.
Oh, you may wanna try to get an endorsement from those extensor rings! Those ease up a lot of tension in my forearms from strengthening my grip but also made my arms more vascular 😅
Thanks for all you do Jeremy!
Same I have wrist damaged, wrist flexion hurts more especially the heavy the load is.
Very good movement breakdown! Good Job! 👍
I’d love to see a video on running form, tips and tricks to keep the form throughout a long fatiguing run. As an Athletic Trainer, I appreciate your intensive research on anatomy and biomechanics behind your reasoning on form and lifting techniques. Thanks!!!
Did he ever do any video on running form?
One of the best movements that gave me great biceps and forearms was a hammer curl using negative resistance. The metzger brothers were big on it and that was when i was into hitting the gym all the time.
Can you explain what negative resistance means? I am a newbie
5:09 B O I
🤣
After a bicep training session, focusing on hypertrophy, biceps, back, and shoulder, when I got to the shoulder, my forearm couldn’t handle it. I stopped the workout and went to study. I need better forearms if I want to have a better workout, especially without injury. Thank you Jeremy for your effort.
Awesome! Thanx Jeremy, haven't really been working out my forearms as I should other than just the reverse grip curls. Now I have a few more to add to my back and bicep day!
I am from Cambodia. I am a beginner, I like all your videos. Thank you very much.
I include my forearm training into my bedtime routine. Other than that great video Jeremy, as always 😂
@NPC# 8675309 What's in November ?
@Spirit of Fire what's that a movie
Dr.Monkey no nut November bro
Make sure to do both side equally to avoid muscle imbalance.
I do it at night too, as a way to relax.
Bruh my biceps look big, but my forearm is literally a bone stick.
Your arms overall will look way better if you develop forearms. The great thing is you can hammer them often as they recover fast. Plate pinches are also awesome, as are gripper squeezes. There are a lot of forearm muscles so you can build size quickly.
Look big. Only look. So you mean they not big?😂
:(
My bicep and forearm both are stick
@@syeduzaerali7998 don’t worry my G mine too just bulk up a little then cut and build muscle
5:41 Yeah sure that's not gonna be awkward at all in the gym
Um get a bar at home?...
The Hood corona got them all sold out🤷♂️
Most people are too concentrated on their own workouts to even pay attention
People hate tryhards xD
I mean why worry about people looking at you, just focus on what you came for and accomplish it.
The points you made in addition to the graphics and the study you cited are amazing and proves you know what you’re talking about. Great job
who Is watching this while lying on your bed😂
Only you ,,,,😂
Awesome video man! Really love the content, just a correction, @4:30, you have demonstrated wrist flexion as extension and vice versa. You must consider anatomical position when determining flexion/extension :)
Hi Jeremy!! All of your videos are of great content. Thanks a ton for the crystal clear explanations :) Please upload a video based on the hip flexor strain and its causes. It would be of great help :) :)
So much great info in your vids man! I've been watching for about a week now and I've learned so much already! Thank your for helping me to understand all of this better
Props to your editor. Some quality editing in this video 👌
For me:
-Wrist Flexion (10 reps): 4:30
-Wrist Extension (10 reps): 4:40
-Dynamic Barbell Suitcase Holds (10 reps): 5:23
-Extra exercise (10 reps): 6:36
Thanks!
How was this worked out for you?
Another great video Jeremy! Your editing has gotten really good. You can tell a lot of effort goes into these videos and we really appreciate it.
Congratulations on 3 million subs well deserved
This is the best lesson for your forearms I've found. Appreciate it
Great video Jeremy!
I schlepp my groceries about 10 NYC blocks every other day. I could have them delivered, but I like this little side “workout.” Hopefully, the days I carry the glass bottles of pomegranate juice will soon get easier now 😉.
You rock!
I’m glad you made this. After I trained forearms for a few weeks.. my bicep workouts gotten easier with the weight I usually struggle with on the curl bar.
👍💪
Thank you for the video I appreciate the tips
Bodybuilders: use a light dumbbell for pronation
Arm wrestlers: hold my judo belt
1. Pronated grip curls, hammer curls next best option easier on wrists, add resistance band to make top half harder working forearms more
2. Wrist flexion and extension
3. Add and abd, dynamic suitcase holds, add with tricep rope extension
4. Pronation and supination, hold an end of a dumbbell
A other great vid! Me and my wife are fans! Will like to see a vid on calves, specially how to affect the bottom part or them successfully. Thanks again and keep the good work man!
Mahn!! These videos are gold. Absolutely superbly made! So well laid out. Thanks so much Jeremy!
A little tip of us to train your forearms effectively without having to do any extra work is:
Just try to squeeze the bar very hard when doing an exercise. This works pretty well when doing exercises like pull ups, but also can be easily performed when doing biceps curls.💪
Doesn't that negatively impact the wrists?
It could be best for forearms but bro by squeezing the bar your forearm will take most of the load from the workout and u won't be able to make a strong mind muscle connection with ur back if u r doing pull up😄😊
And the thicker the bar, the stronger your grip will eventually be.
@@Adam-cj2jg 02:21 - "hammer grip is your next best option, especially since it tends to be friendlier on the wrist"
Hand grip help tremendously
Your biceps are insane. Well done.
4:27 Aren't flexion and extension switched here?
Yup
Second this.
Ouch
Yep
Yes
Damn this is one of the most helpful workout videos ive seen. All for forearms. Thank you.
Am I too early for the comment that summarizes everything? 😂
8:16
Everything he says is written in the description box.
Who is that guy anyway ?
unless its pronated grip it wont count
Great video
Hats off to Jeremy. What a great, great channel!!
1:01 Supinated barbell curls
Hammer curls - helps biceps too
4:38 behind the back wrist curls
Front ones for extra workout
5:26 dynamic barbell suitcase holds
6:38 rotate dumbells with forearm support, x10 each
Use forearm grippers 2 days before after for maintained exercises throughout the week
i think u meant pronated barbell curls?
@@honey1269 This is my own exercise list as I meant to do them
commented it so it remains on the top for me
You may do as you wish
@@macunknown9173 oh oh okiee
Most lifters forget how important forearms are. This video has tips within tips. I will be rewatching this before my forearm workouts.
Forearm training helps me fall asleep. Just make sure you workout both arms equally to avoid muscular imbalance.
brownmamba I just train one hand a day. Your forearm needs that rest to get that extra pump
I see you are a man of the culture
Why does it make u fall asleep ?
@@Riloo You've obviously never trained your forearms
@@brownmamba6538 haha
Very dynamic explanation great.
When Jeremy comes in with those complicated scientific words, you know that he ain't lying.
I have great success with fat grip on my lifts. Forearm growth definitely helps with all the major lifts - overhead press, bench press, pull ups etc
according to my experience, a good way to have a big arm is to work in metallurgy or tighten mechanical weight screws, 8 hour workout
OMG THIS IS THE CANNEL I WAS LOOKING FOR ALMOST A YEAR
ah yes forearms.
One of my biggest insecurities.
Been looking at forarm videos for a few days. This is without question the most informative I have found so far. Sub'd & liked! Top job!
01:12 - Me, as I am watching Jeremy: goes grabs one of my own elastic bands and starts working out.
💪 😉
Jeremy is mini Jeff Cavaliere. The scientific evidence you provide is much appreciated. 🙏🏻
As always you exceed my expectations ! I was looking for a forearm workout and this video was brought up a minute ago ! Thank you so much
Same.
Insane video worth of the time, i dont seen a video covering all the movements of the forearm and muscles before, i'm obssesed with forearms and you just done a great work man.
I really like those exercises for the forearms, I will be doing those tomorrow. Thank you and have a good day sir.
richard larocque why wait Richard, just do one arm at a time driving to work
Extremely helpful.. thanks dear
I wasted so much gains by having a lousy diet. As soon as I started following the Agoge Diet, I started building muscle fast.
Dude, I love your tips, but every time I watch one of your videos, I start thinking that I'll be at the Gym for like, 1 afternoon, or so, it's so much things to learn, and the apply, but I, for sure, appreciate your effort to share your knowledge.
4:29 you have the flexion and extension labels reversed on the illustration!
Best fitness UA-camr hands down
Finally! I think my bench is really weak because of my forearms, my tris, chest and shoulders are somewhat developed but my bench is so weak.
My deadlift is also suffering because of my forearms. Bench not so much tho, strangely.
Ding Dong are you applying chalk to the barbell? Focus on getting grip stronger. I was deadlifting 410 for reps. That’s what helped me a lot.
@@danielvelkovski3156 I have been thinking about using chalk but haven't gotten around to it. Though this might motivate me to finally get some, thanks
Ding Dong chalk isnt even allowed in my gym maybe ask if its allowrd in yours?
@@unitedkingxd4318 I've seen others use it in there so it should be fine.
Superb video, but missed mention about rope pull ups & thick grip to target pollicis brevis and longus.
how long would this mans neck be without his traps
Jeraffe
As a classic ektomorf with thin bones and an amateur armwrestler in the past I can summarize this way:
1) Increase your own bodyweight - the more muscle you have evenly distributed the better your body parts will look
2) Compound moves are never enough! Unless you are prone to have big forearms as someone who can be gifted with big calves naturally
3) Hit forearms with big volume - 12 up to 20 reps and different angles.
4) Progressive increase of weight moved - someone doing wrist curls with a 60 lb barbell will never have the same size and strength as someone doing curls with 160 lbs.
5) Forearms are trained after back and arms. NOT before.
My routine is - deadlift, chins and rowing which still invovles forearms. But on chest day when I hit arms also I do progressive overload in wrist curls + reverse grip curls. More than enough. If you don't gain weight - you can curl all you want and still make no gains.
There's no such thing as "ectomorph" etc. Those body type things have been debunked, many times.
Grab a 25kg plate at the edges, then perform hammer style curls, always pumps my forearms.
Same 😂😂
Very scientific approach. This is what all exercise videos should aspire to be. Thank you.
0:21 this guy's tattoo can transform
You have helped me a lot appreciated sir ❤❤❤
5:09 WHAT ARE THOSE!!!😂
Outstanding video. Explains the what and the why. Excellent!! Thanks!!
I like the part where he talks about forearms.
"Hey bro what're you doing at the gym today?"
"Wrist day"
Like if you’re waiting for a “How to get bigger wrists” video.
You can't make your wrists bigger bro. But the upside is, if you get your arms big, with small wrists, your arms will look even bigger than they really are due to illusion.
@@sharvilmisra7589 you can get stronger wrists and slightly bigger wrists.
If you have small wrists that's just genetics, not much you can do about it except for strengthening your forearms respectively
@@Made_In_Heaven88 and your wrists...
@@madlad847 small af
So much professional guidance.
thanks.
Is it required to bend the neck or it's just a posture.
I LOVE your science based programs!!