How To Build Huge Forearms: Optimal Training Explained (5 Best Exercises!)
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- Опубликовано: 28 май 2024
- In this video we're looking at proper technique on a variety of different forearm and grip exercises. We will take a close look at technique, biomechanics and fixing form mistakes on all of these movements for hitting the front and back of the forearm, including the brachioradialis muscle.
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SOURCES:
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Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 
Развлечения
Technique Tuesday series finale next week!!! Man, I had such a blast making these videos!! Thanks guys, enjoy!
Amazing, what content are you planning for, after that ??
One of the best series that truly sums up great exercises, techniques and modifications to help everyone! My favourite for sure
Aw man no more technique Tuesday?
Androsta- 3,5-dien-7, 17-dione, metabolite of 7-Keto-DHEA. Supposed to "counteract the conversion of testosterone to estrogen" Could you make a science based video about it?
Best Regards.
i mean, you don’t have to stop :-)
Just in time to switch up my forearm routine since it’s No Nut November
Angel Osorio touche’!
Fifth day guys, stay strong
Jeff timed this video perfectly
This is a perfect comment
Thor Odinson sounds like someone who failed already it’s okay fellow bro
Way to post forearm training at the start of November, Jeff.
jespersschmidt haha
? what am I missing
@@memyselfandI90001 No Nut November. Masturbation uses your forearm muscles. But it's really just a joke. Jeff uploaded a forearm video at the start of November, which is the month where people go the entire month without ejaculating.
@@stainrode that's super sad, to actually have a month like where you don't masturbate. Porn addicted generation
@@memyselfandI90001 Dangerous too
jeff the type to say: “the eyes, such an underrated muscle”
Actually if you sit often Infront of the phone it makes sense to train them. Look at something very near for some seconds, and then switch to something far away
Eyes do have muscles who allow them to rotate tho
with over 512 muscles
@@thomas.thomas It was a compliment bro
@@thomas.thomas Also the tongue is overlooked, there's tongue exercises which can help for speech. As a musician I really love finger weights too, almost seems like a gag thing lol but they're so great. Really puts into perspective how lacking the ring finger is in dexterity when you do circles with it with weight, small things like tying your shoes become much easier and more comfortable to do, even if it was before. I would actually say it's great in combo with forearm/grip exercises, it's a lot like doing resistance band exercises to help the shoulder joints/tendons in particular, it will definitely help take your grip further and help prevent injury including repetitive stress injury from things like typing.
Then again maybe jaw muscles for chewing which you don't want to overwork, but it can help improve the look of you jawline and especially when you're younger, it can help improve the bone density of the jaw. I'm trying to have things like dried papaya and jerky more.
1. THE REVERSE GRIP CURL [1:15] - Brachioradialis - EZ bar or a preloaded barbell.
2. THE WRIST ROLLER [2:37] - Front & back of forearms - A wrist roller.
3. THE TOWEL BARBELL HOLD/TOWEL PULLUP [3:36] - Grip strengh - Barbell.
Note: Farmers walks are a good replace incase of no barbell.
4. THE PLATE PINCH [4:54] - Digit flexors of the anterior forearms - Weighted plates.
ADDITIONAL
1. HANDGRIPPER [5:58] - Crushing strength - A hand gripper.
2. DUMBELL WRIST CURLS / WRIST EXTENSIONS [6:12] - Anterior forearm - Dumbell.
Thank you champion
Why is this not the most liked comment?
fucking legend
You have no idea how much time you’ve saved
Thank u brotha🙏
Baby come over
Me: I can't it's towel day
You'll have to speak up, I'm holding a towel.
@@TheMrAlexander Homer Simpson reference? LOL
LOL reminds me of mike chang, wonder if anyone else remembers
Yeah it is!
Gotta use the towel differently, just to confuse the muscles.....
waiting to use the squat rack while a guy is doing towel day
You guys have clearly never done CrossFit. It’s a treadmill
Lmao! Funny shit I read all day
ruclips.net/video/debcXgOi0T0/видео.html
ruclips.net/video/-Ax_YpQsy88/видео.html
BatchX10 😂 you won
Jim Metcalf fucking what, lmao that comment section is full of retards. Some of the funniest shit I’ve read all day.
Video summary
1. Reverse grip curls - use EZ bar, experiment with different wrist flexion, extension angles
2. Wrist roller - stand on height, keep arma close to body.
3. Towel barbell hold
4. Dumbbell wrist flexion extension - go light & 15-20 rep range
5. Plate pinch, gripper.
Thanks ❤
That was a great video with just the right amount of technical detail and education on correct and incorrect form. Was super helpful to see the 'wrong' way to do an exercise. Thanks for putting the effort into creating high quality content Jeff.
Forearms: they're the foreplay to ur arms
-dom mazzetti
@Joe Krauskopf
Now this is something quite interesting. Thanks !
Dom is the guy we should all listen too
*foreplay for the rest of your body
ruclips.net/video/debcXgOi0T0/видео.html
ruclips.net/video/-Ax_YpQsy88/видео.html
I will always miss this series. It has helped me alot in my training
Are you departing this earth?
It's not over..
@The Dude why happened to him 🤣🤣🤣
R u alive
@@deadmanwalking6709 Too much preworkout😔
Just found this video on my home page & I have to be honest here. I'm always looking for more info on how to better myself & my physical performance in life. This video is so detailed & thorough it's insane. I'm going to be checking out more of your work. Thank you Jeff
The neck is also one of the most underrated muscle group I find
3:19 lmao, bro Jeff be dancing and shit XD
Vasilen Velikov pack in the mail it’s gone
😄😄
da baby
🤣🤣🤣
literally stopped the vid to comment the same XD
This is so far the most comprehensive tips I’ve found on RUclips, thanks for the video!
Great stuff. I love the technical breakdowns and the details to maximize the outcomes and benefits of each exercise.
Things that have helped my forearms grow due to consistency of incorporating them into my routine: 1) doing the majority of my daily ab exercises from a hanging position 2) using an overhand grip on deadlift variations whenever possible.
You're lucky that's all you need, I have to do a lot to bring my forearms up cause of bad genetics
@@_productivity__nill_1131 Don't blame genetics just keep trying harder
@@astralbeatz9950 that's what I'm doing
@Astral Beatz
He said he does "a lot", Mr Judgmental 🙄
@@astralbeatz9950 said somebody who either 1. doesn’t train or 2. has good genetics, no need to be rude.
1: ReverseGripBBCurls (EzOrNormal)
2: WristRollers (With Equipment or BB)
3: TowelBBHolds (BBHolds or DBFarmer'sWalk r also fine)
4: Plate Pinch .
Additional :
1: HandGrippers
2: DBForearmExtension Supinated and Pronated
3: BLDeadHang
People who summarize videos like this are God's chosen people I swear
Thanks so much !
Add timers and u gold
Thanks
This guy is fantastic!! Been awhile since I have come across someone so articulate and adept at health and fitness. This is the first vid of his I've seen and I'm an instant subscriber!
Can't wait to see more gonna learn a lot from these videos I can tell already. 💯
So convenient. 8 minutes short and sweet videos packed to make us better. Much respect brother!
You know you’re gonna learn something when Jeff starts going into anatomy 👌🏼
@eternity cosplay could you in, proper english preferably, give some excercises that you would advice?
@eternity cosplay u must either be on ice or some leaves
@eternity cosplay no one likes a smartass
@eternity cosplay k
@eternity cosplay ok bud
A towel exercise?
*Mike Cheng wants to know your location*
tech tuesdays have taught me so much, thank you jeff. ur videos have helped me make my workout the perfect fit for me
how to build big forearms : Start rockclimbing!!!!
shit i dont hav tht opportunity here
@philip Trevor Rock climbing? How does that even build forearms? It's just finger strength
Do at least 50 small finger handstand pushup
@@MarkzBaui26 what's that
@@nvmffs lol your sadly mistaken
I never got much out of the reverse wrist curl and normal wrist curl, had weak and small forearms regardless of my intent to get them bigger. Started indoor climbing and they exploded; the variety aspect of hitting them from a thousand different angles and with a constant difference in load depending on how the body is positioned on the wall really leads to an overall development of the forearm musculature in a way that traditional lifting implements really can’t. In the same way calves respond well to constant use and variety, forearms seem to function in a similar fashion. My two cents anyways on the subject.
Yeah I had massive rocks for forearms when I was a serious climber!
Probably because of those mechanics in the video, with climbing you do a lot of the right rotation to get the biggest muscle, then of course all the grips
Outstanding tutorial video. With clear instructions and exceptional video shooting of different angles. Top notch quality!! Immediately hitting that sub button.
By far the best forearm video I've ever seen. Thanks!
I’m going to miss these technique Tuesday videos 😭😭
Why? He's not making these series anymore?
Paloma Cañas no the next episode is the last one for this series
Damn, is that you in the profile pic @Ryan?
Jeff, really enjoy all your video series. One thing I haven't seen though, and maybe you could do a quick vid on sometime is gym accessories. Belts, wrist straps, footwear etc. At what point in your training journey should you consider using this stuff, the basics of how to use them, how they do what they do etc. For example, I see guys in my gym, they put their belt on in the locker room, and then they wear it for an entire hour while they're in the gym. They wear it for warm ups. their work sets, for 20 minutes while they talk up the girl by the water cooler...
If I don't have it on my whole workout then i notice my lower/mid back is much sorer if I'm doing work in the gym
@@user-ib2kt4oo7i Overuse of the belt leads to an underdeveloped core, you should only really use the belt for maximum effort sets and max attempts.
@@bower350 I'm not too concerned about my core for big lifts. I'm married, have kids, have a great job that requires me to drive a bit so I don't want my back to hurt while I'm driving. I'm not much of a power lifter, so I'm content where I'm at as far as my physique goes and my core is relatively strong after decades in the gym. Appreciate the input though.
All the wanted to know in a few seconds. Pure gold, man. Thank you.
Awesome video Jeff, so professional and comprehensive.
Thank goodness, my forearms have been looking weak for about 5 days now
I need this so I can look like popeye
I love the plate pinch , it also improves your grip strength , it's a blessing to learn about it
This guy really knows his stuff. I’m one of the rare few that actually trains forearms at the gym. Personally, I’ve gotten my best results from doing an over under grip on heavy deadlifts.
which of these exercises did you find the most benefit?
@@batman-sr2px Other than deadlifts, I mostly did dumbbell wrist curls and reverse wrist curls. My secret is to *never* neglect reverse wrist curls like so many people do. Those reverse wrist curls will really make your arms look awesome, even when hanging loose.
Jeff I’ve been waiting for this for a year, thank you
Amazing video! Thank you for creating such a high quality and easy to consume, no nonsense video!
Great work man! Thanks for all your hard work and information!
I was looking at my forearms today and thinking they need some work and jeff uploaded a video for it. Love your work man💯🔥
Since I started doing reverse grip pullups for brachio radialis and normal pullups chinups - all with a thick bar, my forearms have grown massive
Awesome vod !
glad I found you much love dude
Great guide Jeff, thanks for the work you put into this
I love that you recommended standing on a box for the wrist roller to reach the floor because I imagined trying the movement and remembered I'm almost a foot taller than you 😅😭 2:49
Benjamin Payne lol! After recording I was like wait a minute... I guess this depends on one’s natural arm distance from the floor 😭😅
@@JeffNippard Even so, by increasing the height from the ground will soon make many of us the perfect match to lower a bucket into a well and rising it full of water. :) Haha !
Awesome stuff! One thing I find that's great for grip strength is high rep single arm rows.
Been weightlifting for 3 months with your program but now I’m getting into rock climbing so I need some grip strength! Thanks for the video Jeff
I just bought the program, I’m stoked to see my level up in a few weeks!
I have a form of neuropathy that affects my extremities and those exercises that target grip and the wrists and forearms are really helpful. Thank you.
how many sets and reps do you do
Is your condition Functional Neuropathic Disorder ?
I'm roommates with a lady that has this & it's a physical confidence wrecker with anxiety ridden spells that are periodic. At least some of source problem is related to intense internalized trauma overloading neural pathways & upsetting the natural balance of materials involved in synaptic function. Walking back & forth & a gripping motion of the hands helps when in an episode.
Pls let me know if you think it's what your dealing with as it's a more recent diagnoses & alot of ppl don't respect it as they do more obvious physical injury.
I'd like to help her at least with knowledge &/or management.
As I write this, I’m currently in physical therapy for bicep tendonitis. At home I don’t have any materials to help me recover other than frozen food. I ordered this packet of ruclips.net/user/postUgkx010hhy8hzepHnne4VtzOtUictDZeYMTF so that I may heal faster. They are great! Good grip movements, steady and hard resistant levels, and fun! Thank you!
I love how you switch to "gym bro" when showing bad technique, haha
Great routine. Well explained.
These are pretty perfect suggestions for improvement forearm and wrist strength. Thanks brother
I love seeing a big fitness influencer support forearm training so adamantly!! Keep up the awesome work Jeff!
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!
Bare knuckle?
Quality stuff Jeff! Earned my attention
Your work is amazing man. We are very glad to have you in the fitness community!
Your gym bro version of yourself is hilarious
Jeff: Tells me I should do some wrist rollers. And instead of increasing weight I should stand somewhere higher.
Me: Does wrist rollers on top of a table
Me: Does wrist rollers on top of a fridge
Me: Does wrist rollers on top of my house
Me: Does wrist rollers while on my girls shoulders
Me: Climbs Mount Everest so i Can do wrist rollers
Luigi lol
Your girlfriend is taller than your house?
@@TheMoviemator , good one.
@@TheMoviemator Yours isn't?
@@nonachyourbusiness1164 lol😂
You have a Dutch girl or what?
Thank you. I recently had a serious surgery and lost ALL of my core. I'm a machinist. hope these arm exercises will let me get back to work as soon as possible.
Great content, top 2 channels in my book. Keep up the excellent work
I wouldn't want to shake hands with this guy.
No nut November no longer killing my gains. 🤝
Oof...
🌚
this was very helpful, thanks!
So nice listening to him, thanks Jeff
Everyone always says you don't need to train forearms because they are worked during other lifts but I've always had incredibly weak hands and skinny forearms no matter how strong the rest of my muscles are, thanks for the video.
How did the training go? I suffer from same issue & wanna try this out
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.
Well produced video, Jeff.
Definitely going to support you help me alot
if i dont do forearm workouts, will they still grow if im training the rest of my arms? or is it important to focus on forearms too
The best way to do the wrist roller is by wrapping a resistance band around the thick end of an Olympic bar placed at sqaut height in a rack..works great and no shoulder fatigue as the bar is supported by the rack. You can really load up and hammer away. Also another awesome method which I think Jeff missed out is levering a sledgehammer
Totally with the hammer, I got big wrists just from handling cast iron skillets every day. Full of food there's some serious wrist tension there. Imagine if you just did that intentionally and til near failure
Admirable work, really .
Wonderful video, you've introduced very effective and smart techniques for building bigger forearms.
Hit the like button so hard got some forearm recruitment out of it
Hey Jeff quick question, i'd love to see a vid on how you have progressed over the past 6 months or year or so, how do you as an advanced gainer set challenging goals and work toward them?
Just got your forearms training guide. Great video as always.
thankyou very much this was quite helpful
How to Build Massive Forearms:
Step 1: Break up with your girlfriend
ohhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhhh
Step 2 open xnxx or porn hub
Dylan Metzdorf dont say this man that is bad
@@429vanjaramilan6 stop it brother
@@shedig3286 teach them about rule34
Hey Jeffrey Nipples,
I recommend a behind the back preacher wrist curl variation.
This allows for maximal stretch while keeping the wrists internally rotated. No wrist discomfort at all.
Give it a try, it's remarkable.
Very nicely done video.
Thanks bro...very clear, helpful and efficient advices
Oh damn, let's gooooo. Start the day with some knowledge gains.
*jeff is the type guy to help you make gains meanwhile he’s making 2x the gains for it*
Awesome as always !
Absolutely outstanding video. Highly insightful and informative as always. I’m deeply grateful to you for all the amazing videos you share with us. It’s highly appreciated. Thank you so much for providing such great advice and valuable information. Your wisdom is very important to us. 🙏💪👍
Is this patched yet
"Correcting left to right grip imbalances"
I wonder how this occurs...
@Michael W
By using one hand, palm more than the other since everyone has a dominating hand with which we grip more, have more precision, more accuracy, hit harder, throw further, hold longer etc.
Feezwa you complete dunce he’s talking about masterbation
@@Feezwa hes making a jacking off joke dont sperg out
By being a virgin.
Great detail, thank you.
extremely well explained, great content 💪🏼👍
When I heard towel row, I immediately thought of Mike Chang.
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).
what muscles does squeezing something hard hit?
Thank you jeff. Nicely detailed
Looking to build my forearms for batting in cricket, you make it so plain and simple!!
Bro Jeff never makes me feel disappointed with his exercise ahah LoL
I have done arm wrestling workout days and have gained 2 inches on my forearms since January. I'm not an arm wrestler.
What are the arm wrestling exercises
joseph sujai arm wrestling
@@Skipper-rn2ji XD
@@josephsujai5543 Search "Voice of arm wrestling" RUclips channel. NOBODY surpasses the arm wrestlers in forearm size. Doing almost the same routines everyday and not only they are good at what they do, but also have sick massive forearms and they don't even train to get them big like most of us do, most bodybuilders dream to have those forearms (natural bodybuilders ofc, not juice-heads).
It's legit and it works. Just a quote from Janis Amolins : "Everyday is forearm day".
You can get not only big, wide but insanely strong forearms by doing arm wrestling workouts.
Solid vid definitely will help with my motorcycle riding. Cheers bro
good video. ur content always motivates
Pro tip for the towel hold: DON’T USE PAPER TOWELS!
The best forearm movements hands down is the five finger penial jerk. Make sure to get even sets and reps. At first you might not be able to make it to the second set. Due to premature seminal expulsion. But hang in there. Don't feel bad that your longevity isn't as good as it was when you were a teen.. It takes practice. And one last tip. Don't listen to the myth that you'll go blind. My next tip is how to induce hypertrophy with a unopened gallon of paint and some paracord. Stay tuned and stay hard.....
Yes gotta stay hard
Holly Shit 😂
Dude, you are one of the best. Always really good videos.
Great video. Well done and well needed.
So many people don’t know how train forearms properly! I’ll be posting fitness/soccer videos weekly!