5 Key Exercises for Stronger Forearms!!! (Avoid wrist pain and see bigger fitness gains)
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- Опубліковано 10 лют 2025
- Matt will be the first to admit that he didn't usually target the forearm area when he was lifting bigger weights. Now that's not to be taken for advice, Matt didn't need to target his forearms because they grew naturally through the years and years of training he had under his belt by the time he was breaking world records. So why focus on your forearms you ask? Well, it's simple, the stronger your forearms are the better you are going to look along with adding to your stability for the core lifts.
So to break it down you should consider focusing some of your training time to your forearms because it will allow you to lift more but also aesthetically will give you big results.
Matt recommends starting with banded wrist exercises and to focus on volume or timed sets to start with. These exercises will help with flexibility and even can promote great wrist circulation in improved motor function. Next, you need to try and get yourself some fat gripz, they are a key tool in getting stronger forearms. By increasing the circumference of a weight or implement you take away the ability for your body to get a full 360-degree grip. Straining your wrist and forearm muscles to hold onto the object. This automatically helps your body with grip strength over time and you will feel the burn even more if you use these regularly! Next, if you can get yourself a kettlebell and use some isolated wrist exercises at an incline or decline this will also focus the muscle hypertrophy to the forearm area! Be sure to vary your movements and modes, this will help you avoid overuse issues!
Also be sure to realize these videos have extended versions on our Patreon and are a wealth of knowledge you should be learning in conjunction with all of the videos you are seeing on here!!! So be sure to Join The Movement and become apart of this community that is getting stronger, longer!
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There is no doubt that as soon as my forearms and grip were directly worked my bench and back work improved. Arm-wrestlers are the pros in this area
Valiant Thor how many days a week did you hit them
@@zaneharris7117 👀👀
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@@zaneharris7117 So sorry only got notice now that there was a response and it happened to be the scam post below- I train forearms 3 times a week, two directly with wrist curls etc and then one session is a gripper. Forgetting everything else improving your grip helps in all ways and the older you get the more you rely on your grip. Sorry I missed your post.
@@theemperor2017 hahahhaa
I fractured my wrist three months ago and one set of the band exercises as demonstrated and in the hammer position fixed the nerve pain I was having. Thanks!
Has it come back and was it carpel tunnel?
@@silverfullbuster9177 Yea, the pain came back unfortunately. I had further x rays and it showed non-union of the styloid fracture. It’s been in a cast for 6 weeks. I will see tomorrow what kind of pain there is with the cast off. Probably a TFCC tear based on what my hand surgeon said. So far haven’t done anything else to fix that pain.
www.patreon.com/wenningstrength.
Awesome Workout
Wow that machine for chrushing strength is awesome
I've been to a gym where they use it to strengthen hands and crush cans.
One of the more useful of these sorts of tutorials. Thanks.
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Thanks Matt!
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Best forearm work I’ve ever found that’s not in the comments is single arm club work! Especially for higher reps ( 20-30 ) the pump is SICK
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thank you for the tips.
Your right to the point, you aren't some skinny guy telling me how to get big, an are well spoken. I hate 30 min vids wear the guy rambles an never demonstrates the movements
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Awesome content! Thanks Matt and your team!
We sure try to give 109%. Please repost these videos
Great list, I add:
Sledge hammer
Dirty Rice Bucket
Dead Hangs
Farmer Walks.
Great tips on “too much crushing”
Ross Fletcher What is the dirty rice bucket?
Something to youtube 😁
Fill a 5 gallon bucket with rice and do finger/wrist flexion/extension/rotation.
Does any company sell a bucket and rice specifically for training? Just curious......
@@Liftheavyrustylbs bucket from hardware store and buy the bulk 20lb bag of cheap rice at walmart 15$. Its worth it man your wrists and forearms get way stronger. Fighters, baseball and hockey players all us the rice bucket method AKA iron fist training
Amazing content as usual
I carried an delivered drywall for 10yrs I have strong forearms an grip strength I also have lost a lot of fine motor skills it sometimes sucks especially like working on a vehicle.
Great stuff
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Chur young fella...when I need tips on strength I always come to your channel. And I've watch your videos many times. It's good to refresh the memory with wenning strength.
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Quality as usual
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I feel smart when i see dudes like you doing the exercise i do..makes me feel like maybe I know things!
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tearing decks of cards into little pieces is one hell of a forearm/hand workout
But can you do it?
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Thanks for this video!
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Well done this is a good tip.
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Good stuff! Especially the kettle bell moves. I use fat grips on the resistance bands as well.
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Great video! Excellent tips!! Another addition to my forearm training is Arm Assassin's fat grip bars. I bought two. There both 2 3/8 diameter. A ez curl fat bar. And a hammer curl bar. Truly a great addition 👍
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Should slides be worn for maximum forearm growth?
Yes!!
Good video thanks 👍🏻
Please share!!
Great video 👍
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Thanks GREETINGS from LIMA PERU
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Do they sell that crushing grip machine? That thing was wicked!
Yes we can make it
Wenning Strength what’s the price and place I can order it from?
Awesome video
www.patreon.com/wenningstrength
Good One... Nice content..
www.patreon.com/wenningstrength
Help the channel here brother
Great content 💪
Thanks brother please share!!
I practice the toproll and have pain in my ulnar wrist from the little finger down. Is there any exercise to fix it? Please make a video.
Swing a macebell 360s....youll have jacked forearms and a WHOLE lot more!. I feel that isolating and working out muscles takes time, whereas the macebell isolates the whole you at once.
yooooooooooooo great vid
..that was 4 not 5? exercises by the count, was it not (top end insights regardless) -new sub nYc ty.
What if you have cb syndrom a little wrist pain can i use this ?
Brachioradialis is that bigger elbow flexor you were describing
and is not involved in that movement
the last exercise is also wrong, the grip, he says it involves the wrist extensors, but that exercise is for finger flexors .....
Great breakdown on the performance benefits. Would you recommend incorporating this into Wenning Warmups or use them primarily as accessory lifts?
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Nice tips ! For the last exercise, you made the machine or you bought it ?!
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Great exercises! Forearms and wrist strength are important but somehow many people ‘forget’ them. I also like to do the next for training armwrestling :
- with forearm on the leg, take a dumbell with hand straight (palm sideways) and slightly lift up and down, only using the wrist
- same position, but rotate the dumbell (not too far ofcourse). This one and the first one make the forearm burn and strong for endurance/stamina
- same position, palm down, lift up and down. Not too much weight because could harm the wrists easily
- the dumbell or bar biceps exercise but with reversed grip (palm downwards)
Im sorry for the english but i’m curious about your thoughts on these. Cheers!
Join my patreon brother glad to help
www.patreon.com/wenningstrength
Years of reverse grip curls have given me thick forearms, also drinking elk milk trololololololol
Really. Would someone that hasn't worked out benefit from this
@@silverfullbuster9177 yes, catch a wild elk and drink all the milk your tummy can hold. You will become a monster!
I shake hands with the bishop, seems to really pump up the forearms
2:10 I see this error very often, the wrist movement does NOT involve the brachioradialis, it goes from the arm to the forearm, there is no wrist involved
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Your degree is what?? Your forearms are how big?? Sit back brother let’s the pros handle this 🤣🤣🤣
Upward wrist curling 100% crushes the brach...try it.
@@WenningStrength that's called the ad hominem fallacy, the size of my forearms is irrelevant, it's a matter of anatomy, ape.
@@jeremywilson6148 no, that's anatomically impossible, prone wrist curls work the wrist extensors, to work the brachioradialis you have to do biceps curls. That's the movement this is involved in, elbow flexion.
For fat handles buy pipe insulation it's split down the middle so works great on weight bars
I have arthritis of my thumb on my right hand ( tmc
&cmc joints) how can i continue to work forearms with this injury?
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I always add farmer carry with fat grips. Just kills my forearms.
P pp8p
Armwrestlers training, check them out. They know the drill better than anyone.
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I like the Bulgarian flag on the wall nice man🙏🙏
that's so weird this popped up on my feed, I hurt my wrists using crappy adjustable dumbells for incline press at home, they banged against my wrist and I know they always do
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Go incognito and switch hands
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i love fatgripz
Check out a youtuber called Old School. Dude has huge forearms and awesome content.
Plese legenda português (Brasil ) Obrigado!
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Every time you put your 45 lb weight on the bar to bench use just one arm. And alternate arms each side. Pulling up from belly to bar to slide it on. Builds opposite side of forearm. Think he just called it brachialis
A good pair of buckskins will make any gripping more difficult.
only 4 exercises?
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You left out #6, the one that young men usually discover somewhere between the ages of 11-14.
Well arms development overall make you alfa who gives a fuck about calves or shoulders lol good video Matt kettlebell exercise looks good I have to admit I never try that!
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Have naturally large forearms so I avoid working them directly. Didn't stop them from ripping open my stupid expensive custom suit last week that I hasn't worn in 12 months 😂 god damn it.
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Nothing increased the size of my forearms and my hands like steel club bells.
Can these exercises help recover tendon tears in forearms? Cheers 👍🏻
Ask on my patreon brother!!
www.patreon.com/wenningstrength
Finger tip pushups. Old Kung fu technique. I could turn old screws.
Calfs and forearms everyday. The trick is how much.
Just did most of the exercises demonstrated. Holy burning firearms!
Fat Gripz/arm roller
First
Let’s not forget undisputed champion.... The one hand stroke 😅
Lol!!!!
You should mass produce and sell that crushing machine that you made.
I do ⭐️⭐️
Brachioradialis
You had me till you said BANDS..smh..Bands is what old people use
Cool!!! Guess I’m old
Algorithm
Great video
Please share
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