How to Get WIDER Forearms (WORKS EVERY TIME!)
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- เผยแพร่เมื่อ 27 ก.ค. 2022
- If you want to get wider forearms you have to train the muscles in the forearm that are most responsible for their size. Often times, people fill their forearm workouts with nothing more than wrist curls and reverse wrist curls. This is just not going to cut it when it comes to building wide, muscular forearms. The biggest reason is, this approach doesn’t even account for the muscles of the forearm that have no impact on the motion of the wrist.
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In this video, I’m going to show you the best forearm exercises to build thicker, wider forearms. Most of all, I’ll show you how to focus on the muscles of the forearm that are most easily able to add size and width due to their orientation in the lower arm.
But first, it’s important that you measure your forearms accurately. In other words, before you look at your skinny wrists and deem your ability to build big forearms as compromised, realize that the muscles of the lower arm become largely just tendons as you get close to the wrist. This means, even if you did all the right things with your workout for forearms, if you had small bones you wouldn’t have large wrists.The good news however is that if you do the right exercises for forearms you will see thicker, wider forearms.
That said, it’s time to build big forearms the right way.
If you want to build up the extensor component of the lower arm you need to perform the exercises that work both the ECR or extensor carpi radialis, and the brachioradialis. The irony behind these muscles is that the latter isn’t even technically a forearm muscle. Even more ironic is the fact that the brachioradialis is responsible for the majority of the size of the forearm in the extensor component. It traditionally is viewed as an elbow flexor muscle that works well with the brachialis and biceps.
So in order to accomplish growth here, you’re going to want to perform an exercise that involves elbow flexion. Ideally, you’ll want to do this from a pronated forearm position. This leads us to the reverse barbell curl. With the pronated arm position, the biceps is most diminished in the exercise, leaving the brachioradialis and brachialis to do more of the work.
The issue with this exercise is that it can be a tough position for some to get into due to limited wrist mobility. In this case, the EZ bar variation is ideal. It places the forearm into a less pronated, but still not supinated position that keeps the focus on the brachioradialis. But just doing this exercise for forearms isn’t enough since we can easily incorporate the ECR by just extending the wrists at the top of the rep.
As far as the range of motion of the reverse curl, there is something you want to consider here as well. First, in the fully lengthened position, the brachioradialis does not have as effective a line of pull as it does when the elbow is partially flexed. So, if you want to target this forearm muscle better, you’ll want to initiate each rep from a partially flexed elbow position.
The best way to do this is with the bar starting at the waistline and dragging it up the body as if doing a drag curl. This is going to produce an intense contraction in the brachioradialis and ECR all the way through the limited, but more effective range of motion of the rep.
In order to hit the underside of the forearm and get wider forearms from side to side you’re going to want to also perform another exercise. One of my favorites to do this is with the top down wrist curl. Here you let the cable handle (or band if you’re doing this at home) drift into the ends of your fingers. Start by clenching your hand and making a fist against the resistance of the weight. From here, continue the downward motion by performing a wrist curl.
You’ll find that by performing this in this way, you get an even more intense contraction than you would from the standard dumbbell wrist curls performed with the forearm resting on a bench.
If you want to build bigger forearms, the key is knowing which forearm exercises do the best job of targeting the most “space occupying” muscles of the lower arm. With these two moves you have a quick but effective combination that will help you get wider forearms and say goodbye to skinny arms once and for all.
For a complete program that puts the science into every exercise selection so you can build muscle and burn fat faster, be sure to visit athleanx.com via the link below.
For more forearm workouts and exercises for bigger forearms, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - แนวปฏิบัติและการใช้ชีวิต
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If you are looking for a full workout to get bigger forearms, I put together the PERFECT forearm workout that you can find right here --> th-cam.com/video/4EkKhkSNjWY/w-d-xo.html
Is your neck 12 inches? VERY SKINNY
All these so called fitness influencers crucify this guy for giving great info but he’s a fantastic resource in my opinion. Thanks again sir.
I hit his channel 5 times a day easily!🤘🏻💯🤘🏻
Who crucifies him? Its a given - this guy is a legend.
He's the goat in this industry, they're just jealous
Wannabes trading on his name for clicks
Most fitness influencers are clueless anyways.
3:33 reverse drag curl + extension
4:40 hammer curl
5:40 top down wrist curl
shut up you aren't actually helping
Thanku 🙌🏻
Thank you that's only thing I don't like about Jeff how long he can take to get to the point
@@skylermccloud6230 he’s explaining important things about the anatomy… sure you don’t need to know it but it’s cool and useful to know about the muscles in your body
@amadeus even that he kinda makes it longer, then it's gotta be lol
I’ve learned so much from watching Jeff’s videos. He’s the most knowledgeable trainer I’ve come across, and can give you not only the what, but the how and why.
@renma Go do it yourself
Yeah, this is very informational. I haven't watched many videos but when I do...whoa! Alot of golden nuggets are dropped!
If you want to learn how to get wide forearms check out, arm wrestling theory on TH-cam arm wrestlers have the best forearms
You need to research more then💀. Like yea he mostly knows what he’s talking about. But there is a lot of misinformation he spreads through his outdated sources
@@sebastianmireles6163 Well then, considering that you nearly died laughing from my assertion that Jeff was the most knowledgeable person I’ve run across, perhaps you would care to provide specific examples of this misinformation and outdated sources you referenced. Certainly you can’t be suggesting that the muscle groups and bone structure referenced in this video are no longer present in the human body.
I’m just messing with you, I hope you have a nice day bro
As a healthcare professional, Jeff’s use of and understanding the anatomy and physiology is so much better than most college classrooms will teach. I also appreciate some of your educational devices you have acquired over the years! Very helpful, thank you!
what I love about Jeff's videos is that he is not only showing us what exercises to do but also explains why. I learned a lot from this channel and spread this knowledge with my gym buds !!
11 years of Jeff's wisdom has helped me through my fitness journey. Thank you again Jeff!
Ive been following and learning from Jeff's videos for 3 years now, and one of my favourite things is that he puts the transcript for his videos right in the description. Theres a transparency and a usefulness to this that I really appreciate. Thanks Jeff and Jesse!
About a million years* after I started watching Jeff Cavaliere, and he's still coming up with the goods! Thanks, Jeff - I've just tried some of those exercises with NO WEIGHT and I can feel it in my tight forearms! (* Slight exaggeration.)
He's good isn't he?👍🏼....
@@Spike0000 He is excellent...
Help me gained a lot of muscle
I have been doing wrist curls for years and my mind was blown when I actually compared muscle contraction with a wrist curl vs finger flexion! I will definitely be changing up my forearm routine for tomorrow's arm day.
Love you Jeff!! Ur positivity has got me going and losing weight and adding muscle!! Thank you buddy!!
Wow! I do these at my gym now. What a difference from traditional forearm exercises I have been doing for decades. Really hits the spot and explained so well.
I love how he added in a bonus piece of valuable information about it fortifying your strength in your tendons to prevent potential injury on the higher resistant workouts ✅ thanks again Jeff
what a legend, always uploads something for what I've been worried about
Thats your problem sir, you're worrying too much, like yourself, don't think what others think about you, they are too worried about them selves.
Been an Athlean X fan since 2016 and this man's advice helped me fix my shoulder issue and severe tennis elbow, when doctors could only suggest surgery.
He also motivates me to lift my lazy ass and go to the gym, not just to look good, but also to be the best version of myself.
Thank you Jeff!
Hah!
Yep, l agree.👍💪
Jeff you’ve changed my life thank you for all you do
Amazing! Incredible how Jeff can packs so much information into these videos, but still make it engaging and easy to understand 🔥🔥🔥
Jeff, your tips and techniques are great, very useful and endless! I cannot believe how much I have learned from you, and the best part is, that it never stops!
You are certainly an incredible inspiration for me. Thank you.
What I love about Jeff, apart from the massive content library made free and available for all those who want it
Apart from the fact that he knows what I want to work on and releases a video *that* day about *that* thing
Is that Jeff does it all without making videos attacking other fitness youtubers and their products. No drama, just gains. And facepulls.
Can I just say, thank you Jeff. A well-made workout video, no crude jokes or language. It's actually really nice. Thanks for all the great content over the years.
This is just the 2nd video I have watched and I have been so impressed by Jeff on his knowledge of the body and the mechanics related to properly exercising the target muscles.
Legit high quality and informative video as usual. Jeff's vids are worth-watching
I just finished making a homemade wrist roller 30min ago, and now jeff uploads a vid. Mans magic
This guy is a god. His knowledge is so vast. I have watched almost every videos.
Thank you so much 🙏🏻
I just searched how to grow forearms, then Jeff just came up with a brand new exact video! I love you so much
I swear you are reading my mind. I was literally flexing my forearms while at work wondering how to grow them and I get this notification. Every. Single. Time.
When I started doing forearm exercises some 15-20 years ago, I was using light dumbbells with my forearms horizontal, and for the underhand forearm curl I was letting my hands open and the dumbbell roll down my fingers as part of the movement. I wasn't doing this for any specific biomechanical reason, it just kind of made sense to do it as it would extend the range of motion. It's nice to learn now that the thing I was doing "just because" back then was actually correct.
this is the content im here for. nobody else explains these as well as you do. im one of those who needs to know "why?" . gives more motivation to workout.
Great info. Will definitely try these.
People are always talking about "farmer" strength or tradesman strength and I think that comes from manual labor always working your forearms specifically with gripping heavy and large things repeatedly. Your grip strength really gets strong when managing power tools or grabbing and moving large equipment
Hammer 16d nails into yellow pine all day long will give you big forearms. Lol
Just found this channel, already gotten far more value than any other
My physiotherapist had me doing a similar exercise to that second one, except it was a wrist curl including the finger curling. Helped me so much, and I'm happy to see other people bringing up the digits!! Cheers!
Great information Jeff as usual...
As an arm wrestler, these are exercises we use regularly in mostly higher rep ranges. Great video
Jeff, I havent been feeling so well lately, but now I watch your videos and go to the gym after work and it makes me feel better , so thank you
It’s crazy that this guy’s videos are free. This is some of the greatest advice with picture perfect examples I have ever seen!
The best advice I got was to squeeze the bar when doing barbell movements. Surprise, my grip improved all the time after having been terrible. Other things that fixed a lot of grip issues were: doing wrist twists with dumbbell, holding a big weight in one hand (also helped hip stabilizers) and rolling the barbell in hands. Also grew forearms obviously and got rid of electric like pain and fluttering of left arm/wrist in bench press, overhead press and pushups.
Great work man! Since switching to mainly bodyweight exercises arms got bigger than ever even at the age 51!!!
Jeff is a both a gentleman and a bona fide expert in his field. Always worth listening to if you want to work out and see gains safely. Keep at it Cavaliere!
He explained all that so well and made it so easy to understand while being very brief, absolute master
ive had a hard time feeling that part of my forearm, gonna try it next time, Thanks Jeff!
I can always count on you for top-quality content. Thanks for being such a great source of accurate, complete strength training information!
You're the real GOAT. I've been getting past my plateaus just from applying some stuff here and there from your videos. Great work
Can't believe getting this for free.
Kudos for doing what you do, Jeff.
Ty ❤
We're training our arms today and I've been looking for a new and challenging grip exercise that would hit the entire forearm in an intense and safe way. It's almost as if Jeff knew this is what I needed.
Take an entire newspaper and crumble one page at a time with one hand
@@Woupsme hahahahaha
@@mighty_mig1910 what's so funny?
New forearm workouts indeed to start doing!
Jeff is love, jeff is life
Thanks for the great video!😄
The best rendition of forearms I have seen ever. You definitely have extensive knowledge in this regard.
This channel is a blessing.
All the other lifting channels on TH-cam only hate on Jeff because he’s the best. This channel has taught me so much, helped me gain muscle, and lose body fat. Thanks Jeff.
just what i need. always in time ^^
that is similar to an arm wrestler workout right there - Devon Laratt did these for years - the results speak for themselves. Jeff explained it so well it all makes complete sense - thanks Jeff
One of the best videos you've made demonstrating great exercises. Kudos
#1 Exercise for Forearms: Rock-climbing/Bouldering
Works those digits like crazy. Trust me, you haven’t felt an intense forearm workout until you’ve done climbing or bouldering.
Excellent video, Jeff. 👌
The only problem is if you are afraid of heights and a fear of falling to your death. Not a good motivator.
Also requires a base strength in your "pull-type" muscles (at least the back and the biceps) to move your bodyweight
dont forget grip strength and more, that is a full body workout dude hahaha. most of us just here drinking feeling guilty and only have one dumbbell, but you are correct you can exercise also swimming, is something not so extreme but will shape you. i learned to swim before i could even crawl, its a real workout all at once and just feel out of this world. i think its the closest experience to space its almost like gravity doesn't matter under water, train you lungs and let the air out spend a few mins on the bottom of a pool and feel yourself floating you don't feel the pull of earths gravity. even for that is training its all workout
If you want a "perfect" forearm workout just look at every armwrestling training video. Considering very few grows their forearm by doing handstuff without rehabilitation purposes, it's just unecessary to do extra stuff with your hand. You'll get a strong hand by just holding the weights, especially if you've got access to fatgrips and do them.
I'm gonna add since no one really talks about it to get a fuller elbow pronation excersizes is a very good thing to train your pronator teres (turning your hand inwards with weights. Look at armwrestling excersizes).
My top TH-cam channel to go for guidance. As jeff seriously knows his stuff very well.
Jeff is a physical therapist so he has the knowledge base over general or even accredited trainers in gyms sorry but truth. Best guy on the net hands down forever!
For the flexor muscles of the forearm, I use a hardware spring clamp (Irwin style ). Squeezing action, like Jeff said, will really activate that muscle group. May have to wear some gloves since after a few sets it will hurt the skin on your palms. Or just whack off.
me on my way to blame my parents for bad genetics 😡😡😡
Your explanation is always easy to digest, Jeff.
Man, I really love your science backed advice and content. Thank you for what you do. I am 60 years old and have trained since I was 15 year old and learn something new from you all the time. Great Job. I wish you were close by me so I could have you be my trainer!
Hi jeff! I was wondering what do you think about the forearm grips (equipment)? Are they as effective as the workouts you showed in this video?
Awesome
Forever saying thank you Jeff
I'm motivated to go to the gym again thanks Jeff!
Oh its so interesting how Jeff shows that last exercise with a cable! I never thought about doing it that way. My trainer showed me back in the day a similar exercise with a barbell but its essentially in reverse. You start with a barbell behind your back (well behind your butt really cus your arms are all the way down in a neutral position) holding it in the distal part of your fingers and you curl it upward starting to curl your fingers into a fist and then finishing with curling the wrist itself. It burns your forearms in no time!
I know that one with dumbbells, but I always thought thats the highway to elbow tendonitis
@@e.e.8589 i dont know. You're not flexing at the elbow and you're not loading it that much. If you overload it, you just cant curl it unlike with something like chinups where other muscles can kick in and allow that muscle to take on more than it can handle. If i understand correctly thats what leads to the issue. But im not a doctor 🤷♂️😄
This is excellent, I have self diagnose myself with cubital tunnel syndrome which I think I've been having an issue for a while as to where I had very limited mobility in my forearms. Even noticed on the squat it's hard to get my arms behind the bar. Also sleeping on my back which caused me to keep my arms curled up at night. I haven't been focusing on working at my forearms directly because I feel like I was always getting a workout from grabbing the bars the weights and so forth (also naturally they'reabout 15 inches or so). But after watching Jeff show up making sure that you grab the bar correctly not in your fingertips on heavy lifts and working at your forearms I feel like this would be a prevention from a recurrence of this. As to I've taken 3 weeks Off this far after doing some skull crushers that's caused me pain, but I think it's a lack of flexibility and not working the forearms. Everyday it's getting better but sucks to be out of the gym because of stupide evolution having a nerve run around your damn elbow. But when I'm back I'm definitely hitting the forearms from now on.
Brian, I have the same problem. After 40 years of doing pipe work (installing gas lines) I have tennis and golfers elbow. I had ulnar nerve surgery it just made it worst. The pain never goes away. I've had to modify my exercises over the past 8 years. I'm just happy I can get to work out. I purchased some gloves that help grip the bar. It seems to help a lot. They take the pressure off my fingertips which in turn less pressure on my tendons. Good luck.
@@kenfox9502 yeah luckily I found a TH-cam askdoctorjo, where they give very solid advice to free up your arms. I use to be a mechanic but only had back problems from that, but I really didn't pay attention on how tight my arms were until I did some skull crushers.
Awesome sauce. I am glad you addressed the concern about over loading the finger tips. You warned about this in your previous forearm development video.
By far the best fitness Influencer I've seen. He doesn't go out of his way to debunk and talk shit on those who deserve it, yet his method of Instruction and his material is on the money. His workouts and fitness knowledge seriously work
Best trainer available on youtube.
Jeff the type of guy to train forearms and afterarms to not be imbalanced 😎
He completely neglected the fivearms, though. What a noob
Awesome vid!, I was doing 4 sets of lying tricep extensions superset close grip bench as a finisher in my push routine
My elbows were feeling pretty numb after and I couldn't extend my arms fully after working out
I felt an amazing pump and am sore today but I'm wondering if doing this too much would cause joint pain for elbows?
If anyone knows, thank you in advance!
You can get some tendonitis if you overdo it or if your joints arent used to it. But light/high rep triceps extensions and biceps curls are a good way to harden those tendons and to activate blood flow in that area.
lying and overhead triceps extensions are very well known to cause elbow issues when you go into high enough weight, its due to most of the weight bearing down on only 1 joint, the elbow, if you are having pain then stop doing these exercises.
try with dumbbell or you can stop this exercise
Man I've been following you since 2016, you truly are great !!!!
Knowledge Is Power! TYVM Jeff!!!
If Jeff Cavalier was off the internet I would never log on.
On my way to blame my parents 🏃🏽💨
🤣🤣
I always thought curls and pull ups would suffice, or any of the variants of those exercises.
What Jeff showed is great, seems like a good way to isolate the muscles. But, maybe a bit overkill since standard curls, pull ups, rows,etc…, they seem like they’d do the job.
If you are doing deadlifts, pullups, etc, or any grip heavy exercise your forearms will get hit anyway yes, just depends on what else you are doing in your workouts i guess.
Yeah you’re just an average joe who’s complacent with average results some of us actually want to go for gold
@@jimbo9661 frank zane said all his forearm development came from rows and pulling exercises. I guess he was average too lol.
Jeff is my ONLY trusted resource for fitness information and technique....
The reason I love this channel is that Jeff is all about fitness science not fad.
I've injured it twice now training it excessively lmao
I'd say go climbing!
You’re a great man we’re all so privileged to have you thank you
Oh, the joy of a new burn... Jeff, you're awesome, brother. Massive thank you for all the amazing exercises. Been a massive help to my daily gym therapy.
There is another method....
😏
How many per day? 😂
I'm not The Lone Ranger saying this, but, thank you, Jeff. We love you!
As for all these pedestrian-under achievers shit canning you; it is very apparent they are very insecure, or they don't have a life.
Keep up the great teaching.
Thanks again!
I just felt a contraction in my forearms like never before, thanks a lot Jeff
I'm mimicking that last movement he was doing for the underside of his forearm. Just to see how it'd feel. Man, I don't even have any weights and I'm already feeling my muscles tighten. That's how you know that's about to be a real good one. Thank you Jeff!
Yet another great video with more great advice. This is one of the best channels on TH-cam!
Dude is one of the best and to honest one of the only fitness guys I actually believe.
I agree with you! He looks like he knows what he is doing, and demonstrates what he is doing very well!
Thanks Jeff, I’m gonna start watching your videos again because of this one.
i have not been watched in long time and watched this. Unbelievably good video Man. Your quality your telling is way more better even your old one is very good.
Trained forearms today and you dropped this . Thank you 😊
I love all of your videos and what you do, you really break down everything, very detailed as well.
Appreciate your comment for elastics....
Yes, the video I’ve been waiting for.
Jeff, u r one of the very best, so of course others try to bring u down. I actually like a couple of those guys, but I come back here to get solid, classy, help. Thanks a lot!!!
EXCELLENT Jeff, great explanations, much appreciated.
Thank you Jeff. You're a true hero
These videos are great. So many new things to try. It’s amazing what the body can accomplish (especially if you understand how it works)
Thanks so much for sharing your stuff it helps me keep interest in my life I’m on keto lifestyle now for life lost 20 lbs 70 to go still awesome.
Always providing the good stuff