Do THESE to Build BIGGER Forearms!

If you want bigger forearms, you have to target all the forearm muscles by training the forearms through wrist flexion, extension, radial deviation, ulnar deviation, pronation, supination, and elbow flexion. Let me show you how to do that.

1) Dumbbell finger wrist curls
2) Dumbbell ulnar deviation
3) Reversed dumbbell wrist curls
4) Supported dumbbell wrist rotations
5) Reverse dumbbell curls
6) Dumbbell radial deviation.

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[Enforcer_WJDE]

I am happy enough with two arms, thank you.

[lukamagicc]

Ahh got it, add 30 sets to my workout. Thanks man

[unohoncho]

Great suggestions - forearms are pumped in areas I didn't know could get pumped!

[jamie.]

My dad is a retired concrete finisher, he had MASSIVE forearms and hands like catchers mits. He also had thick neck and massive traps and delts. He never lifted a day in his life, got huge.from a lifetime of commercial concrete construction

[kevment]

We’re gonna become quagmire with this one

[RicJ]

Perfect for preventing tennis/golfers elbow. That's one injury you don't want.

[Some_McDonalds]

‘If you want bigger forearms, you need to target the forearms by training the forearms.

[turntablesrockmyworld]

Sorry bending the wrist under tension repeated can lead to wrist nerve issues; I know, I am now a recipient of this sort of training. Now, I only do forearm exercises that keep the wrist straight along with some light supination exercises.

[Atistatic]

The rotation should be with one sided dumbell. Because the other side compensate when you rotate.

[NormalPerson]

That reverse curl hits like a meteor lol. Nice vid

[Jefe_Morel]

Thank you this is where I lack the most

[FloridaManMatty]

Supported wrist rotations with a 4lb hammer. The weight being entirely on one side will wreck your forearms in a good way. You can vary the resistance by changing the distance from the hammer head to your hand (closer to the head = easier, Further down the handle = progressively more difficult.

[Jasonic_Youtube]

I've been doing these for a long time nothing changed but it's good for views and likes

[mog]

Can confirm, I've done these workouts for 2 months and the progress has been crazy. Better overall look and provide more stability for other arms workouts (note this is not the same as cheating on workouts using forearms)

[Mapenzi]

Thank you for the video. I just wanted to see that kind of video

[ronaldparvanian]

Jack Lalanne promoted these. I do them twice per week.

[musaazhar]

First time doing the forearm exercise and saw this video I think my forearm journey will be good❤

[Bife_]

You should also train your grip with farmer carries and dead hangs to help your back Gains

[BradleyZS]

The radial and ulnar deviation should be done with a straight elbow for best leverage. You should also have your wrist pronated with thumb aligned to the bend of your elbow to allow all the muscles tbat contribute to get involved. A plus for radial deviation, if you have a bar to hold, is hooking your thumb under your fingers to work the muscles that extend and abduct it.
Doing the supination and pronation with a straight elbow also will help involve the brachioradialis, supination in particular with your arms raised and supported at the upper arm while the forearm is unsupported will hit your brachioradialis a lot.

[khrisfranco]

I thought I got enough of this work out in when I used to yack off growing up