I had a friend that recently passed away two weeks ago that really enjoyed implementing your knowledge into his training. He told me to watch & learn from you when it comes to lifting. Your channel will always be a memory of said friend each time you post a new video. thanks ben.
Thank you for the simplicity regarding training forearms 🙌 I have personally seen a lot of growth doing hammer curls with keeping elbows locked against the pad and controlling the eccentric. If you don't mind, I would appreciate a similar version of simplicity regarding calf training.
When I was serving time in school we'd take a towel and wrap it around a pole then twist it up tight then plant your feet against the pole while leaning out and rowing our bodyweight with just our wrists, gets the forearms burning like crazy and builds up the grip strength, its good money.
You can get a lot of brachioradialis activation in forearms rotation if you do so with the elbow straight (arm parallel to the ground if you're using a bar or dumbbell) because it stretches the brachioradialis. Doing partial reps starting from the pronated position and going halfway to neutral with your elbow pointing down and forearm unsupported (not fully extended to create constant tension on the brachioradialis) I've found to be effective. While I could be confusing the sensation for the wrist extensors, I feel this a lot more than hammer curls, and if I were to do hammer curls for the brachioradialis I'd recommend doing them on a preacher curl or even arms parallel to the floor to empathise the stretch. You could even start them in a pronated position when your elbows are straight to a neutral position when you flex your elbow to about 45 degrees. While this would get less of the radialis muscles, if you were doing a specific radial deviation it wouldn't matter much. For radial deviation I feel it more with straight elbows due to the stretch (the stretch being greater when your hand is neutral which also allows the flexor carpi radialis to be used). I like using a bar (from a cable machine or a variable dumbbell) because I can hook my thumb under my fingers to cause the thumb extensor and abductor to be used due to them being stretched and less needed for grip.
they'd be a good option if your goals were to combine rather than separate the muscles listed in the video. it would kind of be like doing a squat that wasn't exactly "quad biased" or "glute biased", but rather a "hybrid" that blends the goals, giving you less of each individual but more of both simultaneously. so if that's aligned with your goal in the moment, great option. if you wanted to be more specific to one group or the other, it makes more sense to do one of the options shown in the video. hope that helps.
great explanations. just subscribed. You showed wrist deviation into the upward deviation but what about the opposite wrist deviation downward with a rope on a cable machine
thanks for the comment! there aren't any exercises that solely target the lateral head, but i can make a video describing why/what to do to bias it more
I have tried this for a while but it didnt help me pack on size, or does this ever help me pack on size? Maybe i should try it with cables so tracking and progressively overloading could be easy.
And what about all that entire science behind supinated and probated wrist curls? Are they less effective compared to these? This is the first time someone says they're not the best
I had a friend that recently passed away two weeks ago that really enjoyed implementing your knowledge into his training. He told me to watch & learn from you when it comes to lifting. Your channel will always be a memory of said friend each time you post a new video. thanks ben.
I am sorry to hear that 😢😢
I'm so sorry for your loss. Thank you for letting me know. I hope I can do the same for you.
Rip. we’re all gonna make it
May he RIP.
How?
This guy single handedly changing my view and body in every gym session.
appreciate you.
Thank you for the simplicity regarding training forearms 🙌
I have personally seen a lot of growth doing hammer curls with keeping elbows locked against the pad and controlling the eccentric.
If you don't mind, I would appreciate a similar version of simplicity regarding calf training.
thanks for the comment! noted!
A really simple calf workout would consist of standing calf raises and maybe leg curls
Since I lack of equipment, I train at home and I have no spotter, I use a barbell and perform calf raises with both legs on the flat floor.
When I was serving time in school we'd take a towel and wrap it around a pole then twist it up tight then plant your feet against the pole while leaning out and rowing our bodyweight with just our wrists, gets the forearms burning like crazy and builds up the grip strength, its good money.
I've been doing the exercise that you're doing at 5:00 but with kettlebells. Excellent leverage and burn.
So db hammer curls are better than db reverse curls ?
You can get a lot of brachioradialis activation in forearms rotation if you do so with the elbow straight (arm parallel to the ground if you're using a bar or dumbbell) because it stretches the brachioradialis. Doing partial reps starting from the pronated position and going halfway to neutral with your elbow pointing down and forearm unsupported (not fully extended to create constant tension on the brachioradialis) I've found to be effective.
While I could be confusing the sensation for the wrist extensors, I feel this a lot more than hammer curls, and if I were to do hammer curls for the brachioradialis I'd recommend doing them on a preacher curl or even arms parallel to the floor to empathise the stretch. You could even start them in a pronated position when your elbows are straight to a neutral position when you flex your elbow to about 45 degrees. While this would get less of the radialis muscles, if you were doing a specific radial deviation it wouldn't matter much.
For radial deviation I feel it more with straight elbows due to the stretch (the stretch being greater when your hand is neutral which also allows the flexor carpi radialis to be used). I like using a bar (from a cable machine or a variable dumbbell) because I can hook my thumb under my fingers to cause the thumb extensor and abductor to be used due to them being stretched and less needed for grip.
What do you think about reverse grip curls ?
they'd be a good option if your goals were to combine rather than separate the muscles listed in the video. it would kind of be like doing a squat that wasn't exactly "quad biased" or "glute biased", but rather a "hybrid" that blends the goals, giving you less of each individual but more of both simultaneously. so if that's aligned with your goal in the moment, great option. if you wanted to be more specific to one group or the other, it makes more sense to do one of the options shown in the video. hope that helps.
I do Zottmann curls to help with my forearm development since I play a lot of tennis.
Reverse and hammers doesnt feel my brachioradialis 😢
@KontManstein
Sometimes it happens due to stronger biceps. Just perform common reverse wrist curls.
Do Reverse Curls bias the Brachialis more?
Why is that brachioradialis take an adventage in neutral grip hand postion?
What about palms up or palms down curls with dumbbells?
great explanations. just subscribed. You showed wrist deviation into the upward deviation but what about the opposite wrist deviation downward with a rope on a cable machine
Are dumbbell wrist curls and reverse curls useless then? Should I only focus on the neutral curls?
More great content, great to see your channel growing Ben
thank you friend!
Pls suggest techniques to avoid Tennis Elbow and also exercises for folks who have tennis elbow pain.
Opinions on wrist deviation with a supinated grip (regular wrist curls) and reverse grip curls (pronated grip)?
Just tell us which workout to do
thanks a lot
can you make a video about exercise to target just the lateral head? I have problems with lateral head😑
thanks for the comment! there aren't any exercises that solely target the lateral head, but i can make a video describing why/what to do to bias it more
@The_Modern_Meathead thank you 🙏❤️
What about Farmer walks ?
Some good stuff here, guess i never really thought about just moving the wrist alone
Best content ❤
I have tried this for a while but it didnt help me pack on size, or does this ever help me pack on size?
Maybe i should try it with cables so tracking and progressively overloading could be easy.
Tbh, even tho forearms can be improved, a lot comes in genetics. Best forearms I’ve ever seen came from people who don’t train specifically forearms
Don't all extensors get trained by reverse wrist curls?
Subbed !❤
Thx
Wrist roller, palms up and palms down, clockwise and anticlockwise, so thats 4 sets, 4 times,
thanks.
Try do a podcast with Mannu Hanselmans
Algo squad!!
And what about all that entire science behind supinated and probated wrist curls?
Are they less effective compared to these?
This is the first time someone says they're not the best
i didnt say that they werent the best. it depends on what youre trying to train and what your specific goals are.
Good 💪☄️🎯🚩🎯🚩🏹🗡🐅⛹️♂️🇨🇮💝
First thing I did was check out your forearms
Growing forearms is a new fetishism on youtube.
UNFORTUNATELY I'M THIRD COMMENT 😢
late AF bro
perfect for climbers
Another guru, with the physique of a shrimp, teaching hypertrophy training lmao what a joke
the physique has nothing to do with the knowledge imho. Or are you expecting a natural guy to look like an enhanced guy?