Big forearms also look amazing if you have a shirt with the sleeves pulled up to the biggest part of the forearm. This makes the forearms look even bigger.
One little known exercise that I love and has helped with my rock climbing is Barbell Finger Curls. Letting a bar roll into your finger tips and curling your hand closed. You use a weight way higher than standard wrist curls, start at 1/2 your body weight and add more weight when 20 reps is possible, aim for 12-20
@@KS-MDCCLXXVI Using heavy weight to the point where there's discomfort/strain on the wrist and where you can barely get to 10 reps or so might be overdoing it. 1. Try doing Seated Wrist (Finger?) Curls with something comfortable under your forearms as support (maybe a foam padding) 2. Use a relatively moderate weight that enables you to reach around 12- 20 reps SAFELY 3. Like every other exercise (with some exceptions), Control the eccentric and don't let the weight control you then let the dumbbell fall onto your fingertips and wrist curl back up 4. Make sure you are warmed up properly as that also causes issues with weightlifting performance (because your joints are cold and not as mobile as they would with proper warm up) Hope that helps😝
a question I have against this exercise is: does it make my fingers thicker, I like to keep things dimorphic(weird, maybe, I’m aware) so I don’t want very thick fingers, just fingers that are very strong while looking like a hand models’
Small thing that I wanna add to this video in case some of you guys are looking for hypertrophy gains on forearms. You should prefer wrist rotation moves (forearm curl, reverse curl, twister etc..) to gripping moves (dead-hangs, grippers...) for bigger forearms. Gripping moves will give you strong forearms and strong gripping power but will not do much on making your forearms bigger. I went the opposite way and trained grip a lot, never trained anything else than grip, I ended up with relatively small forearms - I beat the biggest guy in the gym in grip strength but his forearms are easily twice as big as mine. You guessed it, he never trained grip but does a lot of wrist rotation exercises...
to have strong grip u need to train you grip, so grippers and dynamometr to check strength, rock climbing is good for grip, being a car mechanics also, baker etc. @@lssuthube9542
I wanna thank you winny, you've been a great help in my weight loss journey. I was overwhelmed by all the things that are needed, but your videos made my life 100 times easier. Thank You
No shit sherlock, since you're a fucking armwrestler that specializes in arm development and not back or legs. His recommendation to not use them for those exercises is for normal people who want to get functionally strong all over or build an aesthetic body - not for people who participate in an idiotic "sport" and look like homunculus that jerk off 24 hours a day with one arm bigger than the other.
I am glad the rice bucket is getting some love! Just remember that if you want to do the exercise after other things that are important for your hands,because you can FEEL the results! But is my personal recomendation,because i might be too into the exercise
Never understood how being big equaled the best advice, especially with how steroid use is widespread on social media. Anyone will probably get big if they use tren, even with the shittiest of workouts. So this is not an indication of a quality tip
Glad you talked about the wrist roller. I bring mine to my gym and superset it with something, definitely gets a bit of attention lol. Always been a big fan of Reverse Curls as well, incredible exercise that's dummy easy to superset.
Me too! I'm trying to use it solely for extension though. Do you think that's a good use of the exercise? Like letting the weight spin all the way back down to continue to train one side of the forearm vs both sides? I'm already doing a few other exercises that target that area.
I do hammer curls and use the grippers too, I noticed positive results really fast! highly recommended especially to those who can only workout at home with little equipment.
@@jocm99 I found it a little odd to bring up as well. With that said, though, it was still super useful for me - I didn't know about the brachioradialis and training it like that (and personally, it's always been a part of my body that's been small and I assumed it was just due to genetics and would always be that way), so I'll definitely be throwing those into my rotation more often.
@@dusk6159 i know that and thank you for the advice but i train evrey muscle i have but the forearms and chest are my favorite and i know i can't only train them
I literally started rice bucket 4 days ago. I like it. It gives me a massive pump. No one is talking about that, you are one of the first that I found talking about it. I will watch your other vids and subscribe ;)
@@vercettii A few months ago (or maybe a year ago at this point?) someone posted about it, then several fitness channels hopped on and it was "the" thing for a few weeks. It was a short-lived fad of course, but given how viral it was for a while there I thought it was funny when he mentioned that nobody had probably heard of it, because if you were in the fitness creator space for that month then there was no way to avoid it.
Glad to see that I do a few of these and rated pretty highly all in all- barbell wrist curl and wrist extensions, deadhangs, hammer curls and grippers- also doing climbing/bouldering on a climbing wall is a real good forearm (and full body) workout. Might need to try some of the others like the rice training, fat grips and reverse curls at some point though 😎💪
This video is perfect for what I need right now. As a boxer, I punch hard. Often times hurting my wrists (especially if my form isn’t at least 95% correct) So figured to fix this issue, I need to build strength in my forearms. They are kinda small. Damn near tiny compared to the rest of my arms I’m gonna start doing wrist curls, hammer curls, and dead hangs and see where that takes me Thanks for the quality video
I love you, Winny. I recently bought fat gripz and I was thinking if I should use them in rows and deadlift but you cleared it all. Your channel is simply better than 99% of other channels around.
I'd have to agree with most of what you said, though I do appreciate zottman curls for getting that full arm pump. Also just nice to have some variation in the biceps training
Brilliant selection! There's a few more options out there as well if you really wanted to go into crazy levels of detail with things like a Wrist Wrench or Rolling Handle being perfect for challenging your grip more and pumping up your forearms!
The bucket-of-rice method is legit. Even on days when I don't work forearms, I'll still do 10-15 minutes of this. The results are great, and the pump alone speaks for itself.
0:25 I only partially agree, as people usually take it too far and use straps on everythimg all the time. A good approach I've seen is to start out without straps and once the grip starts to give out, use them.
For wrist roller, I put a barbell in the power rack at shoulder height. I slide the wrist roller over it and perform them that way. No strain on delts.
Shocked and pleased that you included dead hangs and rice training. Hangs are my favorite, because of the added decompression and releasing impingements in the shoulder and working the shoulder stability muscles. Hangs are infinitely modifiable too. For wrist rolls, my favorite is to use an empty barbell. There’s always one around, it’s easy to jump in and out of while doing other exercises, and for some reason it reduces the urge to extend the arms.
Felt called out by this one !!! My name is David and I do have u on second monitor ! bro wtf ! Decision made ! Some form of forearms everyday I go to the gym from now on !
thank you, winny. Im a fencer (foil for any nerd caring) and want to improve my control with better muscle control while i cant go to the club. Once again thank you and have a nice day :)
As an armwrestler, i'd like to add that you can get the fat grip, put it on a pulley handle/grip and do a cupping motion with your hand *you can position you body however you like although a position similar to row is convenient too. Ofc you can also do it without fat grip. Touch elbow against your body and just flex your wrist towards your body*. Yes it's one hand at a time but the squeeze you get from it is awesome. Same goes for the Straight bar on the pulley where you are in the same position as for tricep pushdown put you just cup your wrists. Sam Sulek kinda brought it into the spotlight recently as well. Those are both a staple in armwrestling. Grippers wont do much other than give you some strength. For mass, anything that has to do with cupping the wrist will do more for you UNLESS we're talking about heavy isometrics where you try to keep your wrist bent against gravity. Not recommended unless you are an advanced lifter. If beginner just try to go for a lighter hold and incorporate small/pulsing movements like here ruclips.net/video/QE3CFQoftNo/видео.html at 0:35 . Forearms love high repetitions.
@@overlord3481 eeeh the hand is more in a neutral position but anyway, one picture is 1000 words. Describing armwrestling movements with a few words has to be the toughest thing lmao 😂 specially explaining form
@donnie9365 Especially forearms size. I don't rly care or know that much about arm wrestling, but for hypertrophy, tiny ROM is pretty much isometric training and is not gonna result in massive forearms.
@9365 At best i could strict curl a 42.5kg dumbbell from full extension in the isolated bicep curl position where elbow braces against the knee at 84kg bw and isometrically hold the 50s for a while in the preach pad. I can rep out the 38 in a closed angle on the preach pad for quite a while and can one arm pull up or isometrically hold it at the top. I never said that they should do MICRO movements like Larratt. I mby should've mentionted that what i meant was for them to do the full wrist movement AND extension, not slightly jiggle it the way devon does. I used the vid as a reference only for the setup. Controlled squeeze, hold for a sec then slowly extend. Rinse and repeat and do partials/explosive reps as reach failure or assist with other hand and hold until your forearm just gives out.
@donnie9365 im 26 and i've been into aw since my 16s although CASUALY when a bulgarian teen champion got me into fitness after seeing him body 120kg ppl while weighing around 70kg ahahaha. Competition wise i've only competed once since my gimmick was gymnastics and bodybuilding but aw training has a place in my training regimen since aw training has given me the most strength and hypertrophy out of most traditional bodybuilding routines for arms.
Really enjoy your videos. I’ve been going to the gym for about three months. While I have been kind of winging it, it’s nice to see these tier lists a realize that I’m actually doing well, but also informative on what I should not be doing.
I found your beginner workout routine video really useful. I remember you also gave a tip on there is no need to be anxious as there are others who are there to also improve their physique. I started going to gym around 4 months back and I can say your video really helped me progress really well in few months. Thanks Slavic man
Behind-the-back wrist curl is the best for me. Just put your hand closer together, bend over a bit, and like put your arms over your back and butt to get a stretch in the forearms and a full range of motion
First time on this channel since I got this video recommended... I have to say I already fell in love with this type of content, simple, educational and enjoyable. Subscribing :DDD
I just discovered the Wrist roller and it is so nice, been loving that one. Also love plate pinch holds both with single hand and two hands, sometimes going for the bevel, sometimes smooth, I just love it! I always have forearms at the end of my leg days, so twice a week. Sometimes I superset them with abs.
I also like the behind the back wrist curls! I get sick ass pumps as i open my hand up and let the weight roll to the tips and then curl it up and the wrist as well!!! Best pump and size ever
The NUTRITION PLANS are finally here, take a look! 🥗 bodybuildingsimplified.com/
can i use sand ?
@ChadSuave i want to try it and i asked the question because i am Muslim and using rice is waste and it is haram.
It is not a waste since you make GAINS, and therefore not haram
@@waliddz7 you're not eating it, you're touching it (pause) stop whining
@@waliddz7I mean do you clean your hands and you could still eat the rice. Or is that not allowed?
My name is David and your video was on my Second monitor. You gave me the chills for a second.
cap
@@sethbobo fr
i’m eating and watching but when he said my name i was spooked lol
i’m also a David and yes me too lol
Dude, my name is also David, but spelled in spanish and yeah, the video on my second monitor, i was LIKE WTF DUDE
The fact that my name is David and he name called me out of random and I’m tryna grow my fore arms just speaks to me so deeply
Lol
Came to say the same thing
Same bro
Same here hahaha
wait so your name isn't ShyGuyGamingYT?
forearms are the second most underrated muscles only behind the neck
yes, more ppl should prioritize forearms/neck, everything else should come after
Big forearms also look amazing if you have a shirt with the sleeves pulled up to the biggest part of the forearm. This makes the forearms look even bigger.
If I ever train my neck people will look at me and tell me that I shouldn't do it
Neck - Calves - Forearms, the holy trinity
facts
i absolutely love this, no showing off just pure info, good tips here and there and a comedic art style is pure perfection. love this type of content
ok, the way he called me out was eerily accurate
Yeah same😂😂
Same 😅😅
same here 🤣
same💀
Same 😅
One little known exercise that I love and has helped with my rock climbing is Barbell Finger Curls. Letting a bar roll into your finger tips and curling your hand closed. You use a weight way higher than standard wrist curls, start at 1/2 your body weight and add more weight when 20 reps is possible, aim for 12-20
I tried these but always get some tendonitis feeling in one of my knuckle joints after doing them for a few weeks. You?
@@KS-MDCCLXXVI same here, it improves a bit if my grip is like shoulder width or wider but I just abandoned this one completely.
@@KS-MDCCLXXVI Using heavy weight to the point where there's discomfort/strain on the wrist and where you can barely get to 10 reps or so might be overdoing it.
1. Try doing Seated Wrist (Finger?) Curls with something comfortable under your forearms as support (maybe a foam padding)
2. Use a relatively moderate weight that enables you to reach around 12- 20 reps SAFELY
3. Like every other exercise (with some exceptions), Control the eccentric and don't let the weight control you
then let the dumbbell fall onto your fingertips and wrist curl back up
4. Make sure you are warmed up properly as that also causes issues with weightlifting performance (because your joints are cold and not as mobile as they would with proper warm up)
Hope that helps😝
a question I have against this exercise is:
does it make my fingers thicker, I like to keep things dimorphic(weird, maybe, I’m aware) so I don’t want very thick fingers, just fingers that are very strong while looking like a hand models’
this is absolutely my favorite
Small thing that I wanna add to this video in case some of you guys are looking for hypertrophy gains on forearms. You should prefer wrist rotation moves (forearm curl, reverse curl, twister etc..) to gripping moves (dead-hangs, grippers...) for bigger forearms. Gripping moves will give you strong forearms and strong gripping power but will not do much on making your forearms bigger. I went the opposite way and trained grip a lot, never trained anything else than grip, I ended up with relatively small forearms - I beat the biggest guy in the gym in grip strength but his forearms are easily twice as big as mine. You guessed it, he never trained grip but does a lot of wrist rotation exercises...
I just did wrist curls till I got a pump that worked for me
Thank you for the wisdom brother
How to get strong grip?( Other than dead hangs)
@@lssuthube9542 grip trainers, like the spring ones shown in the video
to have strong grip u need to train you grip, so grippers and dynamometr to check strength, rock climbing is good for grip, being a car mechanics also, baker etc. @@lssuthube9542
I wanna thank you winny, you've been a great help in my weight loss journey. I was overwhelmed by all the things that are needed, but your videos made my life 100 times easier. Thank You
I just got a gym membership and I was asking my friends about forearm gains TODAY, and you posted the video right after that conversation.
thanks btw
make sure you try goonıng for forearm hypertrophıc effects
Focus on bench rows. Then add a wrist curl later.
Thanks!
LETSGOO WINNY POSTED FOREARMS
Hope your channel gets as big as i am getting thanks to your tips man!!!
7:50 shows all the exercises
I was tryin to find it thanks a lot
Great video. As an armwrestler you can definelitly can use fat grips on rows, carrys, and deadlifts.
Fat grips*
Just edit the comment man
@@ThoiNongthombam-u5n right
No shit sherlock, since you're a fucking armwrestler that specializes in arm development and not back or legs. His recommendation to not use them for those exercises is for normal people who want to get functionally strong all over or build an aesthetic body - not for people who participate in an idiotic "sport" and look like homunculus that jerk off 24 hours a day with one arm bigger than the other.
you can also goon for 7-8 saeconds a day
Always a good day when Winny posts
I am glad the rice bucket is getting some love! Just remember that if you want to do the exercise after other things that are important for your hands,because you can FEEL the results! But is my personal recomendation,because i might be too into the exercise
this guy is so smart he could be fat but we wouldnt know i didnt think it was possible to give workout advice and not post physique
Fat people can also be Hella jacked lmao, look peak Eddie hall
You should never judge someone’s knowledge based on their physique. Scientists know more than anybody and they aren’t even bodybuilders.
Never understood how being big equaled the best advice, especially with how steroid use is widespread on social media.
Anyone will probably get big if they use tren, even with the shittiest of workouts. So this is not an indication of a quality tip
Glad you talked about the wrist roller. I bring mine to my gym and superset it with something, definitely gets a bit of attention lol. Always been a big fan of Reverse Curls as well, incredible exercise that's dummy easy to superset.
Me too! I'm trying to use it solely for extension though. Do you think that's a good use of the exercise? Like letting the weight spin all the way back down to continue to train one side of the forearm vs both sides? I'm already doing a few other exercises that target that area.
Nice time bring a bucket of rice to the gym - see how much attention that gets 😉
superset 💀
imagine being named David and watching this on a second monitor
Nigga I been doxxed💀
I do hammer curls and use the grippers too, I noticed positive results really fast! highly recommended especially to those who can only workout at home with little equipment.
@@jocm99brachioradialas is forearm
@@jocm99 I found it a little odd to bring up as well. With that said, though, it was still super useful for me - I didn't know about the brachioradialis and training it like that (and personally, it's always been a part of my body that's been small and I assumed it was just due to genetics and would always be that way), so I'll definitely be throwing those into my rotation more often.
As a guy who use science for lifting I can say this channel is truly goated and I really love the accents
Hey Winny,
i really enjoy your videos!
The calm and direct presentation is such a delight.
Thank you for sharing your knowledge.
Everyone knows what the actual best one is tho
Unilateral supinated partials in the six to eight hundred rep range 😅
Yeah... Only on my right tho
sam sulek forearms thingy using a tricep push down bar
Bucket rice by miles
Only exercise that trains usable muscles
Your a smuck
Thanks for the info! I just finded you yesterday, but I already love your channel!
forearms are my favorite muscles because when i am in a shirt they are the only muscles i Can see and this video was very very helpful
And it brings an arms race for yourself to always match the forearms, and not have worse biceps and triceps.
@@dusk6159 i know that and thank you for the advice but i train evrey muscle i have but the forearms and chest are my favorite and i know i can't only train them
@@dusk6159 an arms race
heh
I clicked on here to say one thing. Rock climbing. It's AMAZING! And also absurdly fun
Zottman curls are a must for building strong elbows. Great for golfers, tennis players, and grapplers.
Hello trainer winny can you do a little tierlist for calves?
"You should have no excuses for rice bucket training." Bro my asian mom would kill me for wasting a tiny bit of her rice 💀 (even If I buy my own)
For alt, u can use sand instead 😊
@karimagakhan9399 yeah and get it into your fingernails 😊 super pleasant especially when you try to wash it
@@yousifgamer0073 come on bruh be a man about it
I will try routine for this tommorow im so happy ty
What happened 🙂
Update?
forearms have been my biggest bane since forever. this video is motivating me to give them more attention!!!
Hope you got them big bro, they def grow when you isolate them 💪
This tier list is so helpful! I never realized some forearm exercises were more effective than others. Time to optimize my workouts!
YES I WAS HOPING YOU MAKE THIS VIDEO!!!! Thank you !
I literally started rice bucket 4 days ago. I like it. It gives me a massive pump.
No one is talking about that, you are one of the first that I found talking about it. I will watch your other vids and subscribe ;)
pretty sure theres a guy who had a video about how he grew his forearms from rice bucket , check it out if you need more info
@@vercettii A few months ago (or maybe a year ago at this point?) someone posted about it, then several fitness channels hopped on and it was "the" thing for a few weeks. It was a short-lived fad of course, but given how viral it was for a while there I thought it was funny when he mentioned that nobody had probably heard of it, because if you were in the fitness creator space for that month then there was no way to avoid it.
Now that it’s been a few weeks have you seen any noticeable physical difference?
Hell yeah. Now i have everything i need. Thanks brother
C tier works good for me, great video bro...
I am so happy to see that the channel is growing this fast good job Winny keep up❤️🔥🔥💪
Honest and true, my absolute favorite so far man.
Put it in 1.5
So
1.25 👌
Glad to see that I do a few of these and rated pretty highly all in all- barbell wrist curl and wrist extensions, deadhangs, hammer curls and grippers- also doing climbing/bouldering on a climbing wall is a real good forearm (and full body) workout. Might need to try some of the others like the rice training, fat grips and reverse curls at some point though 😎💪
always love your stuff master trainer mister Winny
Užasná angličtina a animace a děkuji za video🦍
Dude, my name is literally David, and I sat with this vid on my 2nd monitor while playing league. Winny is watching :()
This video is perfect for what I need right now. As a boxer, I punch hard. Often times hurting my wrists (especially if my form isn’t at least 95% correct)
So figured to fix this issue, I need to build strength in my forearms. They are kinda small. Damn near tiny compared to the rest of my arms
I’m gonna start doing wrist curls, hammer curls, and dead hangs and see where that takes me
Thanks for the quality video
10/10 will implement
best subscribe ever you just showed me how to work a part of my arms i didnt know how to workout thanks
I love you, Winny. I recently bought fat gripz and I was thinking if I should use them in rows and deadlift but you cleared it all.
Your channel is simply better than 99% of other channels around.
I'd have to agree with most of what you said, though I do appreciate zottman curls for getting that full arm pump.
Also just nice to have some variation in the biceps training
Brilliant selection! There's a few more options out there as well if you really wanted to go into crazy levels of detail with things like a Wrist Wrench or Rolling Handle being perfect for challenging your grip more and pumping up your forearms!
My name is Jari and I was watching this on my Samsung fridge, definitely gave me chills when you said “David” and “second monitor” lol 😂😂
i love adding cross body hammer curls into my pull days
The bucket-of-rice method is legit. Even on days when I don't work forearms, I'll still do 10-15 minutes of this. The results are great, and the pump alone speaks for itself.
0:25 I only partially agree, as people usually take it too far and use straps on everythimg all the time.
A good approach I've seen is to start out without straps and once the grip starts to give out, use them.
For wrist roller, I put a barbell in the power rack at shoulder height. I slide the wrist roller over it and perform them that way. No strain on delts.
4:17 my excuse is my mom will kill me ;-;
Shocked and pleased that you included dead hangs and rice training. Hangs are my favorite, because of the added decompression and releasing impingements in the shoulder and working the shoulder stability muscles. Hangs are infinitely modifiable too. For wrist rolls, my favorite is to use an empty barbell. There’s always one around, it’s easy to jump in and out of while doing other exercises, and for some reason it reduces the urge to extend the arms.
Can i change the Rice with sand ?
No, the sand will shred your skin off. Surprisingly quickly. Very painful.
yes the sand will make your hands stronger don’t be a baby
rope climb and false grip pullups helped me a lot.
me watching the video while using the grippers 🦍
Watching this as an armwrestler. Learned something new. Thanks!
1:39 skip the yapping
So much yapping
God bless you 😢
Goddamn yappin'
Oh how I can’t stand 1 minute and 39 seconds of talking!! It’s the end of the world 😨😱
Never
You are excellent at presenting information. Thank you.
Really helpful . I just discovered that my forearms much smaller than shoulders and biceps , and this video provides good info 💪💪💪🦾
What does Devon Larratt think?
Wrist Roller with Fat Grips absolutely blew up my forearms and increased my wrist/grip strength a ton 👍🏻
Lol I’m David and I’m just watching this on second screen playing Halo infinite
i got into rock climbing my freshman year of college, now i don't have any forearm issues on back day and i gained a new hobby
3:28 BRO WHAT HOW DOES HE KNOWS
I can do farmers walk every single day. Yes, it is one of the best forearms exercises you can do. Great video. Thank you!
Do you draw all these pictures yourself?
I watched the whole video just to make sure wrist roller is in here😅
Great video and editing. Thanks bro
As an asian… i have no excuse to have small forearms then…
"WELCOME TO THE RICE FIELDS MFK" 🗣️🔊🔥
Bruh cuz what
Asians have decent genetics even if you’re the short kind. Stubby forearms & legs allow for a better bench/squat
@@italianbeefslayer eh purtroppo sembro slenderman, ma devo dire che i polpacci ce i abbiamo
LMAO
I agree with everything other than the behind the back wrist curl I prefer this variant over any other.
I am watching this april 1st, so it is, in fact, april fools.
Felt called out by this one !!! My name is David and I do have u on second monitor ! bro wtf ! Decision made ! Some form of forearms everyday I go to the gym from now on !
Those are Devon Larratt's forearms
thank you, winny. Im a fencer (foil for any nerd caring) and want to improve my control with better muscle control while i cant go to the club. Once again thank you and have a nice day :)
Pause at 3:00, that's why we're here.
I agree with the wrist extension ranking, but if you use an easy bar, I feel the wrist extension becomes A maybe even S tier
Everyone knows carrying the grocery’s is the best
As an armwrestler, i'd like to add that you can get the fat grip, put it on a pulley handle/grip and do a cupping motion with your hand *you can position you body however you like although a position similar to row is convenient too. Ofc you can also do it without fat grip. Touch elbow against your body and just flex your wrist towards your body*. Yes it's one hand at a time but the squeeze you get from it is awesome. Same goes for the Straight bar on the pulley where you are in the same position as for tricep pushdown put you just cup your wrists. Sam Sulek kinda brought it into the spotlight recently as well.
Those are both a staple in armwrestling. Grippers wont do much other than give you some strength. For mass, anything that has to do with cupping the wrist will do more for you UNLESS we're talking about heavy isometrics where you try to keep your wrist bent against gravity. Not recommended unless you are an advanced lifter. If beginner just try to go for a lighter hold and incorporate small/pulsing movements like here ruclips.net/video/QE3CFQoftNo/видео.html at 0:35 . Forearms love high repetitions.
Just call it a single arm cable wrist curl. that's what it literally is.
@@overlord3481 eeeh the hand is more in a neutral position but anyway, one picture is 1000 words. Describing armwrestling movements with a few words has to be the toughest thing lmao 😂 specially explaining form
@donnie9365 Especially forearms size. I don't rly care or know that much about arm wrestling, but for hypertrophy, tiny ROM is pretty much isometric training and is not gonna result in massive forearms.
@9365 At best i could strict curl a 42.5kg dumbbell from full extension in the isolated bicep curl position where elbow braces against the knee at 84kg bw and isometrically hold the 50s for a while in the preach pad. I can rep out the 38 in a closed angle on the preach pad for quite a while and can one arm pull up or isometrically hold it at the top. I never said that they should do MICRO movements like Larratt. I mby should've mentionted that what i meant was for them to do the full wrist movement AND extension, not slightly jiggle it the way devon does. I used the vid as a reference only for the setup. Controlled squeeze, hold for a sec then slowly extend. Rinse and repeat and do partials/explosive reps as reach failure or assist with other hand and hold until your forearm just gives out.
@donnie9365 im 26 and i've been into aw since my 16s although CASUALY when a bulgarian teen champion got me into fitness after seeing him body 120kg ppl while weighing around 70kg ahahaha. Competition wise i've only competed once since my gimmick was gymnastics and bodybuilding but aw training has a place in my training regimen since aw training has given me the most strength and hypertrophy out of most traditional bodybuilding routines for arms.
Perfect timing, it's pulldayxD
Really enjoy your videos. I’ve been going to the gym for about three months. While I have been kind of winging it, it’s nice to see these tier lists a realize that I’m actually doing well, but also informative on what I should not be doing.
Eine sehr gute Auswahl an Übungen, werde auf jeden Fall die Reiskübel Übung einbauen
This dude really called me out having him on the 2nd monitor lmao. I guess that's a sign to grab my lowes bucket full of rice. Earned a sub big guy
4:26 There's something too funny about saying “yes I'm going to hit the rice bucket” 💪
My favorite forearm exercises are hammer curls, wrist curls, and hand grippers.
I found your beginner workout routine video really useful. I remember you also gave a tip on there is no need to be anxious as there are others who are there to also improve their physique. I started going to gym around 4 months back and I can say your video really helped me progress really well in few months. Thanks Slavic man
3:28 It caught me, I had it on a secondary monitor even though I wasn't playing anything
Great video man! Thanks a bunch.
the fact that he is very nice is just amazing!
That was amazing. Actually helpful.
Behind-the-back wrist curl is the best for me. Just put your hand closer together, bend over a bit, and like put your arms over your back and butt to get a stretch in the forearms and a full range of motion
First time on this channel since I got this video recommended... I have to say I already fell in love with this type of content, simple, educational and enjoyable. Subscribing :DDD
I just discovered the Wrist roller and it is so nice, been loving that one. Also love plate pinch holds both with single hand and two hands, sometimes going for the bevel, sometimes smooth, I just love it!
I always have forearms at the end of my leg days, so twice a week. Sometimes I superset them with abs.
Grippers increased my grip strength tremendously. I highly recommend them!
bro check out gooning its amazing
I also like the behind the back wrist curls! I get sick ass pumps as i open my hand up and let the weight roll to the tips and then curl it up and the wrist as well!!! Best pump and size ever
Bro, my first time on your channel, and i loved the way it is, the animations, the way u explain, everything!!! Keep going!! 👌🏽👌🏽
The second monitor comment had me dying! And the fact that he's got league up on the first is too on point. Super informative as well, great video.