How To Build Huge Forearms: Optimal Training Explained (5 Best Exercises!)

In this video we're looking at proper technique on a variety of different forearm and grip exercises. We will take a close look at technique, biomechanics and fixing form mistakes on all of these movements for hitting the front and back of the forearm, including the brachioradialis muscle.

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Watch my forearm science explained video here:

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SOURCES:

Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!

Intro Music:

Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3

Rashaun's YouTube:

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

Technique Tuesday series finale next week!!! Man, I had such a blast making these videos!! Thanks guys, enjoy!

[jespersschmidt]

Way to post forearm training at the start of November, Jeff.

[trashinpain]

1. THE REVERSE GRIP CURL [1:15] - Brachioradialis - EZ bar or a preloaded barbell.

2. THE WRIST ROLLER [2:37] - Front & back of forearms - A wrist roller.

3. THE TOWEL BARBELL HOLD/TOWEL PULLUP [3:36] - Grip strengh - Barbell.
Note: Farmers walks are a good replace incase of no barbell.

4. THE PLATE PINCH [4:54] - Digit flexors of the anterior forearms - Weighted plates.



ADDITIONAL

1. HANDGRIPPER [5:58] - Crushing strength - A hand gripper.
2. DUMBELL WRIST CURLS / WRIST EXTENSIONS [6:12] - Anterior forearm - Dumbell.

[angelosorio]

Just in time to switch up my forearm routine since it’s No Nut November

[premelosv]

jeff the type to say: “the eyes, such an underrated muscle”

[adityavn]

That was a great video with just the right amount of technical detail and education on correct and incorrect form. Was super helpful to see the 'wrong' way to do an exercise. Thanks for putting the effort into creating high quality content Jeff.

[shauryabisht]

I will always miss this series. It has helped me alot in my training

[NemeanLion-]

This guy really knows his stuff. I’m one of the rare few that actually trains forearms at the gym. Personally, I’ve gotten my best results from doing an over under grip on heavy deadlifts.

[tarfaerhing]

waiting to use the squat rack while a guy is doing towel day

[ytmatrix]

Video summary

1. Reverse grip curls - use EZ bar, experiment with different wrist flexion, extension angles
2. Wrist roller - stand on height, keep arma close to body.
3. Towel barbell hold
4. Dumbbell wrist flexion extension - go light & 15-20 rep range
5. Plate pinch, gripper.

[masondixon]

Things that have helped my forearms grow due to consistency of incorporating them into my routine: 1) doing the majority of my daily ab exercises from a hanging position 2) using an overhand grip on deadlift variations whenever possible.

[MrLamans]

Since I started doing reverse grip pullups for brachio radialis and normal pullups chinups - all with a thick bar, my forearms have grown massive

[Jose-rcdl]

Baby come over
Me: I can't it's towel day

[spencersmith]

Everyone always says you don't need to train forearms because they are worked during other lifts but I've always had incredibly weak hands and skinny forearms no matter how strong the rest of my muscles are, thanks for the video.

[joekrauskopf]

Forearms: they're the foreplay to ur arms
-dom mazzetti

[tyvonable]

The neck is also one of the most underrated muscle group I find

[DrSwole]

You know you’re gonna learn something when Jeff starts going into anatomy 👌🏼

[shahbaztariq]

1: ReverseGripBBCurls (EzOrNormal)
2: WristRollers (With Equipment or BB)
3: TowelBBHolds (BBHolds or DBFarmer'sWalk r also fine)
4: Plate Pinch .
Additional :
1: HandGrippers
2: DBForearmExtension Supinated and Pronated
3: BLDeadHang

[mr.e]

Jeff, really enjoy all your video series. One thing I haven't seen though, and maybe you could do a quick vid on sometime is gym accessories. Belts, wrist straps, footwear etc. At what point in your training journey should you consider using this stuff, the basics of how to use them, how they do what they do etc. For example, I see guys in my gym, they put their belt on in the locker room, and then they wear it for an entire hour while they're in the gym. They wear it for warm ups. their work sets, for 20 minutes while they talk up the girl by the water cooler...

[ebbyc]

I have a form of neuropathy that affects my extremities and those exercises that target grip and the wrists and forearms are really helpful. Thank you.