The Secret Forearm Mass Builder

My Secret Forearm Mass Builder (Get HUGE Forearms)

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[catstar]

Forearms are quickly becoming my main focus, once you get your first big forearm gains you realise how important they are. Most underrated muscle group, no question. And the best part is they recover incredibly quickly. I have been using my wringer pro forearm roller on most days for the past few weeks and it has gotten me a lot of gains. I also just got some grenade fat grips (circular fat grips) and I'm gonna use them for my hammer curls and reverse curls. I am hoping to make serious forearm gains this year. I'm gonna use the lift in this video as well.

[Theone.fitness]

All thanks to you and NH for implanting focus on forearms for me from a past few months. Rope curls, wrist flexion and extension have become my staple now.

[remyd]

I like the new attention to editing. Makes the video feel more polished

[shades]

This really is the king of forearm flexor exercises. I started doing these a couple sets per day every other day, or sometimes daily, and it only took about three weeks for my forearms to blow up dramatically

[marcmcphee]

What happens if only one forearm has a lot of mass? Asking for a friend 😂😂😂

[TRoninYT]

Starting doing ALL wrist curl variations as a finger curls instead thanks to you and NH.

My other favorite forearm exercise is a bb collar wrist roll. I use a band to suspend a plate (25lbs) and alternate between flexion and extension to raise it, plus I'm holding onto to the collar which is thick. True there's no stretch, but otherwise is workimg great.

[BrawnyKingFitness]

Just love that editing. Hope that your channel gets more reach.👍👍

[beamerz]

My new obsession, getting big forearms which stand out

[popcornto]

I did this lift a few times, it's a great lift.

Another way you can do it, is to sit on your bed/couch, and use your thigh as the Bench, so when you're training your right forearm, it's on the right thigh, and partially hanging in the air. Of course you should make sure that the angle of your thigh is perpendicular to the floor.

For me, the ability of the thigh angle to change slightly, alleviates any potential Wrist pain. I have sensetive wrists so it's quite important to me that I training the forearm in a way that doesn't hurt my wrists.

Also, I don't go to failure, ans I don't program the lift. Right now I probably do 2-3 sets every 3-4 days, just throughout my day. The Goal, is for those sets (12.5Kg Dumbell x10 paused reps) to become so easy that I can do 15-20 sets of these a week easily, just accumulating volume. Might go up to 15 reps in that process, but not right now.

The guys with the biggest forearms do absurd volume, and it doesn't have to be to failure.

Also, I'm beginning to see the fruits of doing Ez-Bar Reverse Curls. Been doing them for 6-7 weeks now since I bought the bar. Very underrated lift, your video is the one that pushed me to seriously consider buying one (was a big purchase, like €170 including 30Kg worth of plates, and it's in my bedroom so takes up a decent amount of space) and so far I like it a lot.

[strategicallywild]

Great lift! I've been doing these but haven't included the extended range into the fingers. I felt the tension reduce in my forearm a little once I "broke" my grip. This is probably due to my forearms being a bit weak and this lift being new to me. I'll keep this in mind for progression as my forearms get stronger.

[connerhancock]

In my opinion the best way to grow your forearms are partial rep wrist curls, 12-20 reps as heavy as you can. Your Forearms will blow up, at least mine did

[rolfvreijdenberger]

Good stuff, i did these years ago in college a couple of times. After watching this vid i just did them together with my son. Insane pump, feels good, tnx for sharing and keep up the good work 👍

[naturalhipertrofia]

i've been doing this for the past 5 weeks, it"s blowing my forearms man, excellent Video!

[limo-swine]

Yayyy you discovered the armwrestlers wrist curl. Very important for cupping in arm wrestling. They have the biggest forearms on earth. Just do a few Exercises of theirs and you'll easily get jacked forearms.
Also don't forget to train your extensors. Prevent imbalances and improve grip.

[Jules-vfzq]

Worth mentioning when it comes to forearms is that they are far more artiticulate than the upper arm and have a lot of separate muscle groups. In my eyes this means if you really want the biggest forearms you should be training all the different functions of the forearm. At the very least I think people should probably be training flexion and extension if they want bigger forearms but i think other movements of the forearms are also pretty worthwhile. I find bands to be very helpful for my forearm training.

[EricMurphyxyz]

Will give this a try in the gym tomorrow. I've only been doing finger curls (which I learned from NH) and will definitely benefit from some exercise diversity.

[HughMansonMD]

I stopped doing these because they put too much stress on my wrist, but I've recently learned about the gooseneck variation through AtlasPowerShrugged's channel. No wrist strain and I can go even heavier on it. Its an absolute game changer for me.

[cysecgnz]

Funny that we wound up thinking of the same exercise. Last week I began to feel like I needed to incorporate more forearm work. I watched a bunch of videos on forearm training, but knowing about stretch-mediated hypertrophy I began to think about how I can work the forearms in a stretched position. I was at the gym and was just farting around with things and thought, "why not just hang my wrist over a flat bench and curl up some dumbbells."

Here i am this week catching up on some more videos and ran across this video as a suggestion. Great minds think alike, I guess, eh? lol

One thing I also think could work is just setting up a flat bench near an adjustable-height weight stack and putting the pulley at the lowest position and then using something like a metal D-handle that has a grip that swivels.

[jonathanmusic]

Hey @Basement Bodybuilding, I’d love to see a video on training muscle imbalances. Specifically focused on visual and strength symmetry.

[georgigoshkov]

This was the first forearm exercise i tried. Even without searching for any information online but just by logic i found it. I usually put my nonworking hand on the forearm so it doesn't lift off the bench.