there is a better one you can do than the cable one. Lay on your side on bench and have arm in L shape, allow your hands to come off the edge of bench (hands should be level with head) and do wrist curls with dumbbell, resist weight on negative and let it stretch all the way down to fingertips before curling it all the way up. Much more range of motion compared to your cable version.
Hi Coach Ray, my son and I competed yesterday in NSW Armwrestling championships. I helped others win ☺️ my son did a lot better. We felt we both need to get stronger. We will start using your videos as a basis and film our progress. Stay tuned 🤠
It's good to see someone with large forearms giving advice - you can see their advice comes from practical experience. I have already seen good results following his advice. Well done VoA!
Resting the forearms on the bench during this exercise @ 4:40 is something I never thought of. I had been doing them sitting on the bench resting my forearms on my legs. Your technique looks more stable I will have to give it a try.
@@thiagomotta777I've found that style to be less effective honestly. It doesn't feel natural to have my hands so close together. The way you spoke of with hands resting on legs has always worked much better for me
Awesome stuff. I recently implemented some of your tips and exercises from the Arm Wrestling channel (those were from 2015 I think?) and yeah.. great stuff. My forearms not only feel better, but for the first time they are actually growing. Thanks for sharing your knowledge!
Reverse curls heavier than usual with your wrist straps so the false grip will not be a concern by dropping weight. Use strait bar and curling bar. If you do this they will grow. Thank me later
Everything that`s give you more tension on grip is priority. I can train brachialis with different exercise but here I`m focusing on grip, brachialis and forearm exetensors, But anyway will try when off season ends. Thanks!
Watching this made me think of rich pianas forearm workout that he showed during bigger by the day. Although the reverse curls, gotta keep that thumb on top braj.
Oh man , I'm sure this one will hit a million views , for the simple fact that everyone, bodybuilders or Armwrestlers wants to have bigger forearms. And the fact that it's coming from pro armwrestlers that means it's quality info , thanks Coach. By the way , 1- can the supinators and pronators get trained with just elbow flexing and wrist flexing and extension ? 2- can those bar exercises be replaced with dumbbells ?.
Your channel is great!Cheers from a Croat from Herzegovina(Bosnia and Herzegovina). Can you tell me may I train forearms every day?I mean,same type of excersises.
Excelente contenido, el mejor canal de entrenamiento armwrestling 👍 Consultá es bueno tomar creatina en los entrenamientos y demás para crecer? Ayuda? Que se gana? Fuerza? Volumen? Etc... Gracias de antemano por despejarme las dudas. Soy un ignorante en la materia. Sigan así son los mejores, Salud! Y buen 2024🎉
I'd really appreciate your help on something, can skip to the last para: I used to have really skinny forearms and wrists and so for the first 6 months of my gymming, I hit my forearms almost everyday. Result was a big difference in size and people started noticing my forearm bulge. Wrists weren't affected that much because they don't have that many muscles but I could still see the difference because I started buckling my watch 2 holes above than usual. I used to be able to curl around 30kg dumbells which was an achievement for me. After 6 months I almost maxed out the wrist curl machine but here I felt extreme pain in my wrists. The pain persisted and I could feel it in all my pushing exercises. Fast forward 3 months and I still have the pain, I have watched tons of videos to describe it, it's somewhere what they call TFCC. I'm on Calcium and Omega-3 for a month now but don't see it getting better. I've tried a few exercises, still unsolved. I'm regular at gym and I have turned my forearms from my weakness to my strength but my wrists are killing me. What should I do? Pronation and supination both hurt
I noticed you used those gripping pads in your first two exercises. If I were to train you now at your current level I would drop your sets and your exercises. I would also change your performance on dumbells to doing the left and right arm at the same time and not alternatively. I would also reduce the frequency to once every 5 days. Here is an example: Monday 1 Wrist Curls 2 sets 8-12 reps Once you perform 12 reps on your first set raise the weight 1-2 lbs. Try to repeat your performance on the second set and go to positive failure. 2 Hammer Curls 1 set 8-12 reps Do both arms at the same time and go for a record. Add 2-3 negatives with the help of a training partner. Saturday 1 Reverse Barbell Curls 2 sets 8-12 Lean back against a wall and don't let your elbows travel forward ( you are good at this but your partner lets his elbows come forward too much) 2 Single Arm cable wrist curls 1 set rep out Your favorite move go for a record then increase the weight. 3 total sets with no more than 60 seconds rest, no trips to the drinking fountain and push each other. Set a time limit of 5 minutes and stop if you fail to beat the clock. Try this if you get bored or stale in your current workout. It is performance-based and let your body "fail" naturally. Of course, if you are not natural and are on gear disregard this routine. Body by Bake
Some people don't work on forearms and its actually What gives you the aesthetic look. I prefer to have nice forearms better than having a big back or chest for example.
Good job here's one more, take a thick towel wrap around pull up bar and hand start 10 second work up to one minute. Please look into finger boards used by rock climbers.
Highly informative video. Same Question. Is there another term for the Wringing Handle in the video or the proper way to spell it? They are a cable grip I am not familiar with. Internet searches only some up with mop handles (LOL). Putting a Fat Grip on a D-Handle Cable Attachment appears to simulates the same function. The Wringing Handle appears more isolating and better motion.
I have a workout program for all my body parts. I always think that i would overtrain my arms because one day later i would work another body part where arms are involved. Can you make a video about this overtraining thing? Or give me a reply? Peace
hello, I wanted to ask you if it was normal for my wrist to crack during some exercises, and if it was normal, how to solve this problem or how to strengthen the wrist, thank you very much ♥
It`s normal, when doing full range of motion you will get cracks in wrist until tendons are aligned and used to tension. This can take up to month but doing full range of motion wrist exercises will be extremely beneficial.
![[LIVE] : ONE ลุมพินี 91 | คู่เอก "คมอาวุธ vs อเล็กเซย์"](http://i.ytimg.com/vi/V0RkEfYFsgM/mqdefault.jpg)
![เปิดคำทำนาย นอสตราดามุส - บาบา วานก้า ปี 2025 คนทั่วโลกต้องเจออะไรบ้าง? | แฉ 11 ธ.ค. 67 [2/3] |GMM25](http://i.ytimg.com/vi/xmTIKWJUMPM/mqdefault.jpg)
PART 2 "HOW TO GET HUGE FOREEARMS FROM ARMWRESTLERS" : th-cam.com/video/jKQaI_5WW7E/w-d-xo.html
there is a better one you can do than the cable one. Lay on your side on bench and have arm in L shape, allow your hands to come off the edge of bench (hands should be level with head) and do wrist curls with dumbbell, resist weight on negative and let it stretch all the way down to fingertips before curling it all the way up. Much more range of motion compared to your cable version.
NICEEEE BRO!!!! RUSSIA!!!!
Thank you sooo much bro really great video
Your exercise are great for arm wrestling thank you from Scott new Zealand
1) Overhand (Reverse) Barbell Curls 02:11
2) Hammer Curls (with Fat Gripz) 03:20
3) Wringing Handle 05:06
4) Wrist Curls / Wrist Extensions 05:47 and 04:35 (hands closer and squeeze little fingers, bigger wrists)
my hero
Good 👍
Thank You!
1) Reversed EZ-Bar Curls 4 sets of 8-10 reps
2) Hammercurls with Fat-Grips 4 sets of 8-10 reps
3) Seated Close-Grip Wrist Curls 3 sets of 10-15 reps
4) One Arm High Wrist Cable Curls 4 sets of 8-10 reps
5) Superset Barbell Wrist Curls with Barbell Wrist Extensions 3 sets of 15 reps
Travis Bagent said fat grips of any sort are useless
Fat grips are only good for peeps with super weak hands.
@@dsiz9421 total bs lol
@@The570Experience why bro ? Can u explain that to me plz ?
@@dsiz9421 how did you know ? Can u explain it to me ?
Hi Coach Ray, my son and I competed yesterday in NSW Armwrestling championships. I helped others win ☺️ my son did a lot better. We felt we both need to get stronger. We will start using your videos as a basis and film our progress. Stay tuned 🤠
How is it coming along mate?
@@accradata Slow and steady. My son winning more which is good. I am just getting heavier. Need a stricter diet.
@@dominiclorenz7561 awesome man, progress is always a positive!!
Good luck man..don’t worry..you’ll be strong if u keep on training and win lots of matches
Hope this one goes viral awesome content !
Thank you. From all engagement think this is most successful video right now.
It's good to see someone with large forearms giving advice - you can see their advice comes from practical experience. I have already seen good results following his advice. Well done VoA!
Good to see this channel growing and getting more international. Good luck, couch Ray!
Paldies!
I felt like my forearm got a forearm.....
Resting the forearms on the bench during this exercise @ 4:40 is something I never thought of. I had been doing them sitting on the bench resting my forearms on my legs. Your technique looks more stable I will have to give it a try.
Same. how was it for you?
@@thiagomotta777I've found that style to be less effective honestly. It doesn't feel natural to have my hands so close together. The way you spoke of with hands resting on legs has always worked much better for me
@@accradata doesn't work for me either.
Awesome stuff. I recently implemented some of your tips and exercises from the Arm Wrestling channel (those were from 2015 I think?) and yeah.. great stuff. My forearms not only feel better, but for the first time they are actually growing. Thanks for sharing your knowledge!
Awesome video, my forearms were always lacking, gotta dip now into the armwrestling world as a bodybuilder
His forearms are the size of my calves
Your calves are 17? Not bad
It's not because he's so big... It's just because you're so skinny... Eat more, train more and will get what you want one time.
*waist
@@Lialionwoolf calves are mainly genetics and they are the most stubborn muscle to grow
My forearms are twice the size of calves, super micro calves.
I was looking for forearm excersises and this is the best on youtube. Thanks Ray
Thank you Mark
I really love your Channel!! Keep going bro !!
Thanks bro!
Love this workout Ray🤘🏽👍🏽😊
Thank You!
Reverse curls heavier than usual with your wrist straps so the false grip will not be a concern by dropping weight. Use strait bar and curling bar. If you do this they will grow. Thank me later
Everything that`s give you more tension on grip is priority. I can train brachialis with different exercise but here I`m focusing on grip, brachialis and forearm exetensors, But anyway will try when off season ends. Thanks!
Watching this made me think of rich pianas forearm workout that he showed during bigger by the day. Although the reverse curls, gotta keep that thumb on top braj.
forearms are the new calves
awesome looking workout, will definitely be including this in my training!! Thanks man ✌
Incredible video.
Thank you!
What's the ez curl bar you guys use called?
Oh man , I'm sure this one will hit a million views , for the simple fact that everyone, bodybuilders or Armwrestlers wants to have bigger forearms.
And the fact that it's coming from pro armwrestlers that means it's quality info , thanks Coach.
By the way , 1- can the supinators and pronators get trained with just elbow flexing and wrist flexing and extension ?
2- can those bar exercises be replaced with dumbbells ?.
1- nop. You need actual pronation and supination movements
2- yes you can do it with dummbels no problem
Really good video keep it up chaps
I've been looking for a channel like this, thank you.
You have found one. Thank You!
Holy crap I was looking for a channel like this, and I finally found one. Great content mate keep it up. 🤙👍
Thank You, stick around!
Your channel is great!Cheers from a Croat from Herzegovina(Bosnia and Herzegovina).
Can you tell me may I train forearms every day?I mean,same type of excersises.
Thanks I was looking for a good Exercise for my forearm
You welcome!
Thank you coach Ray
Now that's a quality video
:D Thanks
Great knowledge man! Appreciate it much for all ur good contents
Thank You!
Givin this a try on my pull day
Awesome, let me know how you do.
Excelente contenido, el mejor canal de entrenamiento armwrestling 👍
Consultá es bueno tomar creatina en los entrenamientos y demás para crecer? Ayuda? Que se gana? Fuerza? Volumen? Etc... Gracias de antemano por despejarme las dudas. Soy un ignorante en la materia. Sigan así son los mejores, Salud! Y buen 2024🎉
Ok!
Já vou descer para minha academia e aplicar suas instruções!
Thank you for sharing this great training with us :)
Enjoy my friend!
I loved it! Forearms are🔥🔥🔥 I have all 3 levels of fatgripz black ,blue,orange. My forearms burn so much,I couldn't do plate pinches!! Thanks!
is single arm dumbbell reverse curl same as barbell?
Great video guys. Looking forward to giving it a try. I'm sure that this routine will light my arms up as you put it.
Awesome, Let us know If you like it!
Is it possible to over develop your forearms that they looker bigger that your biceps 💪
Very Informative coach
We definitely need a video how to get huge biceps and strong angle
What do you call this in english the cork part you put on the blue bar to make it thicker and softer to grip on the bar ?
Extremely good guidance targeted on forearms. I tried it, its really awesome!
Awesome!
GREAT! Thanks for such a clear & effective approach.
Thank You!
Comecei agora a treinar, tenho 50 anos mas pretendo competir.
What the difference between exercise 3 and 5
Is into the same but one is close
HUGE, baby....we MUST BE FREAKIN' HUGE!!!!!
Can i build them only with dumbells
Lifting heavy with a lot of sets does it for me. I don't do wrist curls. Rows and hammer curls give my forearms great size.
seheadhunter50 Start doing wrist curls, then. Would be an even bigger gain ...and no one wants weak wrists, lol.
Best are wrist curls with barbell with the forarms resting on a bench as he shows in this video.
Am going to try this
U got a new sub! 👍
Awesome Thank You!
I'd really appreciate your help on something, can skip to the last para:
I used to have really skinny forearms and wrists and so for the first 6 months of my gymming, I hit my forearms almost everyday. Result was a big difference in size and people started noticing my forearm bulge. Wrists weren't affected that much because they don't have that many muscles but I could still see the difference because I started buckling my watch 2 holes above than usual. I used to be able to curl around 30kg dumbells which was an achievement for me.
After 6 months I almost maxed out the wrist curl machine but here I felt extreme pain in my wrists. The pain persisted and I could feel it in all my pushing exercises.
Fast forward 3 months and I still have the pain, I have watched tons of videos to describe it, it's somewhere what they call TFCC. I'm on Calcium and Omega-3 for a month now but don't see it getting better. I've tried a few exercises, still unsolved. I'm regular at gym and I have turned my forearms from my weakness to my strength but my wrists are killing me. What should I do? Pronation and supination both hurt
what should u do? go to good sports doctor, or regular doctor who is good, not some drunken fat bozo from cartoon
GREAT INFORMATION!!!!!! I want bigger and stronger forearm for arm wrestling!
This is more for building mass and base, other exercises from this channel will help you build strong forearms for armwrestling.
Voice of Armwrestling awesome! Keep up the great job and information. 💪🏽 I liked and subscribed.
Great video.
Great vid, really informative 👍
Awesome :)
Great video thanks
Good stuff bro 👍🏻
Thanks man!
Bigfoot hands, and forarms. Damn! I want this!
Great advice thanks buddy 💪
I noticed you used those gripping pads in your first two exercises.
If I were to train you now at your current level I would drop your sets and your exercises.
I would also change your performance on dumbells to doing the left and right arm at the same time and not alternatively.
I would also reduce the frequency to once every 5 days.
Here is an example:
Monday
1 Wrist Curls 2 sets 8-12 reps Once you perform 12 reps on your first set raise the weight 1-2 lbs. Try to repeat your performance on the second set and go to positive failure.
2 Hammer Curls 1 set 8-12 reps Do both arms at the same time and go for a record. Add 2-3 negatives with the help of a training partner.
Saturday
1 Reverse Barbell Curls 2 sets 8-12 Lean back against a wall and don't let your elbows travel forward ( you are good at this but your partner lets his elbows come forward too much)
2 Single Arm cable wrist curls 1 set rep out Your favorite move go for a record then increase the weight.
3 total sets with no more than 60 seconds rest, no trips to the drinking fountain and push each other. Set a time limit of 5 minutes and stop if you fail to beat the clock.
Try this if you get bored or stale in your current workout. It is performance-based and let your body "fail" naturally.
Of course, if you are not natural and are on gear disregard this routine.
Body by Bake
I am just using his top roll workout
What about hand grips that you squeeze? Do they do anything?
How many rest days between workouts
Hello! Where did you buy the wrist wrench from.
very good content
Thank you! 💪
great video thank you💪
You welcome. Try it!
Im gonna try ...i have skinny elbows , wrists and forearms ...😢
How many reps for the up and reverse curls?
Jergins, Aveeno, the possibilities r endless!
💪🏻👍
Can I do that 3rd exercise with fat grip only ?
Can I do reverse with dumbbells instead? Nearly all of these I already do in the gym while training biceps
Hey coach! Do you do all these exercises in one session?
He called it a forearm workout so yes, sorry if late
Gonna try this today. The wristcurls with fatgripz looks awesome🔥
Awesome, best luck man!
Armwrestling Training by Ray pretty sore today 😂
I don't have a bar so I use a scaffolding steel pipe will that still work for overhand reps
is it ok for doing this every day?
Amazing workout got me a good pump
Awesome video. Power up
❤️💪🏻
Brilliant thanks man
Hope it helps!
Some people don't work on forearms and its actually What gives you the aesthetic look. I prefer to have nice forearms better than having a big back or chest for example.
We too.
I will definitely be adding this into my regiment training👍🏻💪🏻
Good job here's one more, take a thick towel wrap around pull up bar and hand start 10 second work up to one minute. Please look into finger boards used by rock climbers.
awesome brother
Thanks bro!
Hope it helps. You can find Me on instagram.com/coach_rayx/
Where we can buy that handle at min 3?
Great exercises ;)
Awesome 💪🏻🦍
Hey coach,how Many week rest before a competition?
does it effects hieght
This channel helped me a lot, i couldn't even beat my friends, now i can destroy yr 12's at it.
👍thanks bro great video God bless !
How much time rest between sets for mass
Wow this was cool im going to try this the next time im workingout
Let me know how you like it!
Uppdate i love it
Where can I purchase a Wringing Handle? I can't seem to find one anywhere.
Highly informative video. Same Question. Is there another term for the Wringing Handle in the video or the proper way to spell it? They are a cable grip I am not familiar with. Internet searches only some up with mop handles (LOL). Putting a Fat Grip on a D-Handle Cable Attachment appears to simulates the same function. The Wringing Handle appears more isolating and better motion.
Does gripper make your forearm bigger ?
Awesome!
👍
at 5:05…...what is the name of that handle you used attached to the cable?
It`s called winding handle. But you can you any other handle as well.
Simple n effective
This is the best forarma
good video bro thanx
Thanks man!
Great advice I can see your results.👍👍
💪👍
I have a workout program for all my body parts. I always think that i would overtrain my arms because one day later i would work another body part where arms are involved. Can you make a video about this overtraining thing? Or give me a reply?
Peace
We can do this forearm exercise everyday?
hello, I wanted to ask you if it was normal for my wrist to crack during some exercises, and if it was normal, how to solve this problem or how to strengthen the wrist, thank you very much ♥
It`s normal, when doing full range of motion you will get cracks in wrist until tendons are aligned and used to tension. This can take up to month but doing full range of motion wrist exercises will be extremely beneficial.
love u so much!!