Building up your brachioradialis completely transforms your physique. It's hard to believe because it's so small, but the arm shape just looks so much better as a whole. I do as much reverse grip curling as I do neutral and pronated nowadays.
Something that’s really helped me is to do some hammer curls with a resistance band. Find these much easier to focus on the brachialis and there is no way of cheating them, constant tension works really well for me
I should say as well, when doing these anchor the band low and in front, take 2 or 3 steps back so the band is at a relatively low angle. Pulling back against the band and only slightly up really works better for me than just standing with the band anchored directly beneath you
I can’t say how much I wish this kind of content was around when I started training, hard to learn from a book or magazine in the dark days before the internet
I love that I learn so much from your videos, see so many things I still haven't tried yet. It amazes me. For example, I've never used the swiss bar, though my gym does have one. Now, I see it makes for a great curl bar for variations. Thanks for sharing John!
Don't have fat grips. I just wrap a small towel tight around the bar. Extremely difficult to hold, you have to really sqeeze constantly. It just destroys your forearms and you can easely vary the gripsize. Stay strong. CoachT , Denmark
Just got my Granite blue crush intra-workout recovery in the mail. I’m about to crush deadlift and back day. Thank you for all of the invaluable knowledge and content that you provide John!
i really love doing reverse curls with a curl bar, they put your brachioradialis on fire! can you do a video on exercises on how to target/focus on your bicepwidth instead of peak?
Hi John! Good forearms offer a powerful look, indeed, and also help me with Rec sports like tennis, bowling, canoeing, etc. Thank you for this content!
Hey John, massive shout out for you programs! Me and my buddy are on our last week of project colossus (did gamma bomb before) and man every workout has been alot of fun! Keep up with the good content and stay safe 💪
Squeezing a kettlebell, as in squeezing the bell itself with palms pointing towards each other in a hammer grip fashion is lightyears ahead of anything dumbbell related hammer curl wise. Being able to get that extra lowering effect as one lowers the bell to groin level and back up, you can see a staggering amount of forearm activation and flexion. The added benefit of the chest having to isometrically flex and hold throughout the movement, and the bell itself also does not need to be especially heavy. A 25 or 35 lb bell in this fashion is absolute brutality. Easy on the joints, very manual labor-esque as far as feel and muscular response. Reminds of the style John Brookfield has used for years, if anyone hasn't seen or read his stuff, ironmind put out a bunch of his books on hand and grip training using unorthodox methods and implements...bricks, farm equipment, etc. He is the authority as far as I'm concerned on anything related to the hands and forearms. Saw him recently single arm press a 106 lb kettlebell while balancing on one leg on an unstable balance board. Absolute nuts as he's gotta be at least in his early 60's. Strong hands=strong body
John, I found that when you train the branchialis, with the EZ curl, topinated grip, laying the thumb besides the index so you hold the bar with only 4 fingers, (almost like your hammer curls basicly) it engages a lot of forearms... More dangerous for the wrist tho then your variation if you don't hold it correct or go to heavy for as far I know. Great video, no BS about forearm isolation exercises 💪 Much love from Belgium! You're videos and veins are my préworkout!
I definitely have to try that grip! I've experimented with a Zottman-like db hammer curl where I come up with a reverse grip and turn into a neutral grip at the top, then hammer down. Or reverse the motion and hammer up and turn into a reverse grip at the top.
@@WCCXtra I'd say have fun with it... it's my number 1 branchialis exercise. But the way you hold and squeeze the bar... once some weight is added, you'll feel what I mean :p
Thanks for all the tips. Great content! For extra fun and giggles (if you've got access to one) use a Rolling Thunder with your cable pulls and try a kettlebell for the hammer curls.
Gotta eat that spinach or is it kale these days? And that Dadalorian T is awesome. No doubt you are also a wonderful dad and role model for your kids. I wish you really were my neighbor.
Unfortunatly i have to use straps quite often when it comes to back day. Health issues have led to weak joints and wrist issues, grip strength has diminished quite a bit and I deal with painful tingling and numbness often in my hands. Makes it tough to even get through a back workout even using the straps. I know forearm development will suffer a bit but they allow me to finish the workout which is what matters. Love the tips though.
Another good exercise weirdly enough is arm wrestling. Let the opponent put your arm almost to the table and then hold there and resist. You could probably replicate this in the gym with a dumbbell.
Peep this. I got screw on weights, yeah laugh it up, i put weights on only one side of the dumbbell and try to get the weight on the outside of it as much as possible, by putting multiple lock nuts on. Then i grab it from the opposite side of the weights or the handle then I stand put my hand to my side and raise the weights either in front of me or behind me but keeping my elbow locked into place and raise the weight again either in front or back it Works multiple parts of the forearm. My daddy tells me old school way he used to do and put a 5-pound bag of sugar on the end of a broomstick. Of course you'll have to choke up at first and then gradually work your way down the stick raising it. Its the same concept that works with the screw on weights front or back or circles. I'm in no position to tell the big dog how to workout but I'm telling you this works well especially if you do any type of fighting to where you're always punching. If anyone tries this, word of advice either put the weight on the outside of the dumbbell or put the smallest weight on the inside of the dumbbell with the bigger weights on the outside so your forearm doesn't get hit by the weight as you raise it. Worth a shot
I’ve been lifting since I got to college, I’m a sophomore now, and over the past year and a half seen a lot of progress and gotten decently strong. Benched 225 for the first time about a week ago. I’ve been thinking a lot of workout splits. I can only workout 4-5 times a week. And I thought about an upper/lower split. But I find, especially on my upper days, my workouts get 1.5+ hrs. Which I find I rarely have the energy to go balls to the wall for more than about 50 minutes. . So I thought about having two different workout days. On day one I’ll hit lower body, and on day two, for example in the morning I’ll hit my upper push muscles and the evening go back to the gym and hit the pull muscles. Then repeat the cycle. Thoughts on hitting the gym twice in a day with roughly 45 minute workouts vs. one long 1.5 hr. Because I feel on the upper days I just crap out and don’t get the best of my body at the end of my workout. Thanks.
You could do upper/lower twice a week but do less volume, so 2 exercises per body part each session, 4/5 sets per exercise, and then your extra day do whatever you wanted. I've been running that at home and my workouts don't take much more than an hour.
I try so hard to train my forearms and train them about every day. I chose grip-intensive versions of exercises just to work my forearms harder. I avoid using straps and only do hammer curls for maximum forearm development. BUT I STILL HAVE SMALL FOREARMS!
@@Tazy50 amazing, good work! 💪🏼💪🏼 there are SO many ways to hit forearms, armwrestling training is extremely comprehensive if you ever need a change of exercises
If you have a dream or a goal, please know you can, You WILL & U ARE going to reach your vision. I believe in u. Keep going. I’ll always support you. 🥺🧬🧬🧬
When I train forearms directly I always get real bad carpal tunnel syndrome to a point where I can't sleep because my hands go from tingling, to numb, to pain, to waking me up, within half an hour of laying down. This is a shame because I have naturally big forearms and they look freaky when I pump them up.
John's bicep vein is bigger than my forearm
Right? I could swim through there lmao.
John is the warm-hearted dad of the TH-cam fitness community
I can just imagine John passing the time tearing decks of cards in half.
Phonebooks
Building up your brachioradialis completely transforms your physique. It's hard to believe because it's so small, but the arm shape just looks so much better as a whole. I do as much reverse grip curling as I do neutral and pronated nowadays.
Is hammer curl also good for brachioradialis
Rest In Peace ...🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿🙏🏿
Something that’s really helped me is to do some hammer curls with a resistance band. Find these much easier to focus on the brachialis and there is no way of cheating them, constant tension works really well for me
I should say as well, when doing these anchor the band low and in front, take 2 or 3 steps back so the band is at a relatively low angle. Pulling back against the band and only slightly up really works better for me than just standing with the band anchored directly beneath you
Farmers walk. Did em a bunch in HS for football & college for rugby. Plus they really bring out your traps haha
yea I love those
Johns vids don’t have any music or anything distracting, and thats what makes them special, knowledge is 🔑......nothing else gets in the way.
I can’t say how much I wish this kind of content was around when I started training, hard to learn from a book or magazine in the dark days before the internet
Strong swoll forearms always separate the men from the boys
rest in peace good man and a superb treainer
I think people who dislike, hold their phone upside down.
loooooool
Nah, those are just Australians @work again I'm sure. 😅
I love that I learn so much from your videos, see so many things I still haven't tried yet. It amazes me. For example, I've never used the swiss bar, though my gym does have one. Now, I see it makes for a great curl bar for variations. Thanks for sharing John!
You are so welcome!
Don't have fat grips. I just wrap a small towel tight around the bar. Extremely difficult to hold, you have to really sqeeze constantly. It just destroys your forearms and you can easely vary the gripsize. Stay strong. CoachT , Denmark
Just got my Granite blue crush intra-workout recovery in the mail. I’m about to crush deadlift and back day. Thank you for all of the invaluable knowledge and content that you provide John!
Enjoy!
RIP John we miss you man 😔
me too bro
i really love doing reverse curls with a curl bar, they put your brachioradialis on fire!
can you do a video on exercises on how to target/focus on your bicepwidth instead of peak?
Dude. John. Seriously, you are the best! I'm so grateful for you and your knowledge and your hard work in making these videos. You're a LEGEND!
I appreciate that!
Hi John! Good forearms offer a powerful look, indeed, and also help me with Rec sports like tennis, bowling, canoeing, etc. Thank you for this content!
I def need my forearm flexors to get stronger. They always give out on me. So I get stuck on task failure vs muscle failure :(
Thanks John!!!
Best weightlifting tips on the entire internet and I've seen em all
Yes I’ve been waiting for a new forearm video for years!! Thank you!!!
Fat grips - I know that they work. You may not enjoy them, but they work. Thanks to John for these tips - I need to use the multigrip bar more :)
FINALLY! SOME forearms tips... after 2 years
He has done forearm videos before..
Hey John, massive shout out for you programs! Me and my buddy are on our last week of project colossus (did gamma bomb before) and man every workout has been alot of fun! Keep up with the good content and stay safe 💪
Your biceps and forearms are beyond incredible.
It's impossible not to stare directly into his biceps. Hope you're doing well Mr. Meadows!
Squeezing a kettlebell, as in squeezing the bell itself with palms pointing towards each other in a hammer grip fashion is lightyears ahead of anything dumbbell related hammer curl wise. Being able to get that extra lowering effect as one lowers the bell to groin level and back up, you can see a staggering amount of forearm activation and flexion. The added benefit of the chest having to isometrically flex and hold throughout the movement, and the bell itself also does not need to be especially heavy. A 25 or 35 lb bell in this fashion is absolute brutality. Easy on the joints, very manual labor-esque as far as feel and muscular response.
Reminds of the style John Brookfield has used for years, if anyone hasn't seen or read his stuff, ironmind put out a bunch of his books on hand and grip training using unorthodox methods and implements...bricks, farm equipment, etc. He is the authority as far as I'm concerned on anything related to the hands and forearms. Saw him recently single arm press a 106 lb kettlebell while balancing on one leg on an unstable balance board. Absolute nuts as he's gotta be at least in his early 60's. Strong hands=strong body
John, I found that when you train the branchialis, with the EZ curl, topinated grip, laying the thumb besides the index so you hold the bar with only 4 fingers, (almost like your hammer curls basicly) it engages a lot of forearms...
More dangerous for the wrist tho then your variation if you don't hold it correct or go to heavy for as far I know.
Great video, no BS about forearm isolation exercises 💪
Much love from Belgium! You're videos and veins are my préworkout!
I definitely have to try that grip! I've experimented with a Zottman-like db hammer curl where I come up with a reverse grip and turn into a neutral grip at the top, then hammer down. Or reverse the motion and hammer up and turn into a reverse grip at the top.
@@WCCXtra I'd say have fun with it... it's my number 1 branchialis exercise.
But the way you hold and squeeze the bar... once some weight is added, you'll feel what I mean :p
Arighthi erybody!!!! I love that intro
so great old school tips, these are really gems
As always fantastic training tips👍Grip Force is still in business, bought grips and couple of months ago. Need to add the YO-YO tricks back.
Thanks for all the tips. Great content! For extra fun and giggles (if you've got access to one) use a Rolling Thunder with your cable pulls and try a kettlebell for the hammer curls.
I am quite reliant on straps. I just dedicate some time to training forearms to make up for it. Hopefully it’s enough.
I need those grips! I've been watching Mountain Dog long enough to know and implement the other two tips :)
Love your quick tips videos John 👍😀
I love your informative videos in general, I binge watch your content tehe 😀😀❤❤
Amazing tips as always! Thanks John!
Hey John meadows haven’t seen any videos in a while but glad to see you looking great and in shape still. Best wishes too you and your family!!
Love and support you from India
Best fitness channel on youtube.
This man is responsible for my gains
Love these small tips! Keep it up man💪🏽
Appreciate it!
🤔 Did I miss the can of spinach? Great video John! Thank you sir! 🇺🇸💪
There he is! John what’s better for measuring food: Grams or Ounces?
🤣 The "Dadalorian" shirt...
This is the way.
I'm curious what counter-arguments have those who did not appreciate the content 🤯
John is 🥇
TY John!
Thanks John for the forearm tips great information, much appreciated. Best wishes Jim Harrison. UK.
Very welcome
John, you are the man! Thanks for sharing your knowledge!
Glad to help
Gotta eat that spinach or is it kale these days? And that Dadalorian T is awesome. No doubt you are also a wonderful dad and role model for your kids. I wish you really were my neighbor.
My dad made me a forearm (wrist) roller when I was a kid and decades later it is still my favorite. Be warned it burns like lava
Thanks John for the forearm tips💪🏽
He looks like he does hella forearm work. Can you make some videos on neck exercises I have genetics for a very skinny neck
You should do 3 easy tips for cutting and bulking
Noted!
Unfortunatly i have to use straps quite often when it comes to back day. Health issues have led to weak joints and wrist issues, grip strength has diminished quite a bit and I deal with painful tingling and numbness often in my hands. Makes it tough to even get through a back workout even using the straps. I know forearm development will suffer a bit but they allow me to finish the workout which is what matters. Love the tips though.
You’re a beast love the educational content
I haven't watched the video yet but I still liked💪
John ur truly blessed being able to do ur training and keep ur physique. Thanks 4 the great videos and advice. Time 4 sum Popeye moves
I appreciate that!
Another good exercise weirdly enough is arm wrestling. Let the opponent put your arm almost to the table and then hold there and resist. You could probably replicate this in the gym with a dumbbell.
Hey John,
Can you do a video about garage bodybuilding? Where all you have is a rack, plates and some bars?
Bodybuilding for poor people!
Amazing video John!! Btw your bicep vein is scaring me man 🤣
😅
Peep this. I got screw on weights, yeah laugh it up, i put weights on only one side of the dumbbell and try to get the weight on the outside of it as much as possible, by putting multiple lock nuts on. Then i grab it from the opposite side of the weights or the handle then I stand put my hand to my side and raise the weights either in front of me or behind me but keeping my elbow locked into place and raise the weight again either in front or back it Works multiple parts of the forearm. My daddy tells me old school way he used to do and put a 5-pound bag of sugar on the end of a broomstick. Of course you'll have to choke up at first and then gradually work your way down the stick raising it. Its the same concept that works with the screw on weights front or back or circles. I'm in no position to tell the big dog how to workout but I'm telling you this works well especially if you do any type of fighting to where you're always punching. If anyone tries this, word of advice either put the weight on the outside of the dumbbell or put the smallest weight on the inside of the dumbbell with the bigger weights on the outside so your forearm doesn't get hit by the weight as you raise it. Worth a shot
Guys just easy way to do this go to DIY buy black foam pipe insulation and cut to length what you need works great inexpensive 💪🏻
Great tips ! Thank you ! your arms are powerful!💪
Thanks John for the tips. Hope you are well brother.
All good
Good stuff M Dog as always!!👏👌👍💪😎
Much appreciated
I definitely recommend doing ez bar zercher curls for the top of the forearms
Super training
I’ve been lifting since I got to college, I’m a sophomore now, and over the past year and a half seen a lot of progress and gotten decently strong. Benched 225 for the first time about a week ago. I’ve been thinking a lot of workout splits. I can only workout 4-5 times a week. And I thought about an upper/lower split. But I find, especially on my upper days, my workouts get 1.5+ hrs. Which I find I rarely have the energy to go balls to the wall for more than about 50 minutes. . So I thought about having two different workout days. On day one I’ll hit lower body, and on day two, for example in the morning I’ll hit my upper push muscles and the evening go back to the gym and hit the pull muscles. Then repeat the cycle. Thoughts on hitting the gym twice in a day with roughly 45 minute workouts vs. one long 1.5 hr. Because I feel on the upper days I just crap out and don’t get the best of my body at the end of my workout. Thanks.
You could do upper/lower twice a week but do less volume, so 2 exercises per body part each session, 4/5 sets per exercise, and then your extra day do whatever you wanted. I've been running that at home and my workouts don't take much more than an hour.
@@RDS_Armwrestling thanks.
Blend spinach and Granite whey for post workout
Using grips is useful
Dude that bicep vein is wicked i want one
I was JUST wondering if I should do isolated forearm exercises. Thank you! Forearms large mine will be
Love the tips almost as much as the t shirt 💪🏼
You’re the best explainer thanks you very much ❤️❤️👍🙏💪
You're welcome 😊
I like db spider curls
Yes!! Been waiting for this one!!! Thanks!!
If you use the fat grips with spongey grips, oh my the gains! That's John's ultimate secret.
I’ll be adding this 1 in today for sure !!! 🦾🦾🦾💯👀
Thanks for your tips. 💪
Great, easy tips to work in.
Glad you like them!
I try so hard to train my forearms and train them about every day. I chose grip-intensive versions of exercises just to work my forearms harder. I avoid using straps and only do hammer curls for maximum forearm development.
BUT I STILL HAVE SMALL FOREARMS!
What's your diet and sleep like? What sort of programme do you follow?
@@RDS_Armwrestling late reply, I know. Since then, I've upped volume to at least 3x weekly and my forearms have blown up. Wrist Curls and Extensions!
@@Tazy50 amazing, good work! 💪🏼💪🏼 there are SO many ways to hit forearms, armwrestling training is extremely comprehensive if you ever need a change of exercises
oh yeah definitely
I’m glad to see I’m not the only person who overhand deadlifts 🤣
Good info here John! The 3 tips series have been very helpful! Im curious what brand of straps you use? Just looking for a good recommendation. Thanks
bro you are Awesome and best athlete in the world 💪💪💪💪👍👍🤟🤟😊
Thank you so much 😀
Great info.
Thanks John that’s really helpful I do have problems with forearms
Thank you! Finally
Those who dislike John's videos probably watch Vshred or were holding their phones upside down and had the screen rotation setting locked.
i have a pair of gtip4orce I got from Elitefts 15 years ago
I don’t have Phat Grip for durable gripping. If it’s online it’s closely monitored and don’t want to take any adventure. That’s it.
I do reverse EZ bar curl for the forearm’s as well
Miss you still, King.
If you have a dream or a goal, please know you can, You WILL & U ARE going to reach your vision. I believe in u. Keep going. I’ll always support you. 🥺🧬🧬🧬
YES THANKYOU JOHN , DO YOU KNOW ANY OTHER EXERCISES FOR FORARMS? THANKS💪🙏👍
another video coming friday
Check out Voice of Armwrestling channel for 100s of forearm videos, the absolute best
This is the way
Oh I’m scrongs to the finix cuz I eats me spinach.
Is that engineer speak? Thank you for your service.
I’m Popeye the Sailor Man 🛳🛳
Roger that. Popeye the crayon eating Jarhead here. That looks like an Army engineer flag in your thumbnail picture.
@@paulriles3492
I was speaking in the vernacular of Popeye.
Spinix*
Mr Mountain dog what exercises really hit the small head of the bicep and thank you so much for what you do
When I train forearms directly I always get real bad carpal tunnel syndrome to a point where I can't sleep because my hands go from tingling, to numb, to pain, to waking me up, within half an hour of laying down. This is a shame because I have naturally big forearms and they look freaky when I pump them up.
i used ot get that from wrist flexor work years ago
Gotta eat that spinach too for Popeye forearms