How to Get Bigger Forearms - Best Exercises & Techniques (Old School Training!)
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- čas přidán 5. 06. 2024
- The best workout for thicker forearms should include exercises that hit ALL of the functions of the forearms - not just curls and extensions. These are the two best exercises that are commonly forgotten when it comes to building forearms.
As a guy with structurally skinny and small wrists, I've always wanted to build bigger forearms - My friend @mountaindog1 thinks that thick forearms are important to give that "powerful" look to the physique - not to mention all of the benefits forearm training can also have on grip strength, wrist and elbow health.
Full Playlist of Best Exercises - • Best Exercise Series
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00:00 - Who likes these Timestamps?
02:01 - Exercise Number 1 - Technique Tips
04:45 - Exercise Number 2 - Technique Tips
Just scrolling through comments looking for innuendo’s 😂
Me too bro, me too 😂😂😂
I'm so innocent, that never even occurred to me... you filthy sod.
@@coacheugeneteo you should try the Terminator WF it will blast your forearms
36 chambers
🤣🤣🤣🤣🤣
I appreciate that despite being ripped AF you don't feel the need to be shirtless in every video
Ha that’s a full on funny because it’s true comment. WP.
Why go bare when you can rock a Bruce Lee shirt
Well actually someone else was shirtless lol...look at the shirt...
Shirtless will present more clear view of form nd movements
Tell that to Jeff 😂
Since my wife left me I’ve noticed one of my forearms have gotten much bigger.
I'm about to file for divorce then
😂😂😂😂😂😂😂😂😂😂😂😂
If you are using one hand that tells why she left you :)
Porn is a disaster on society
@@almumbai7640 I would say marriage laws are worse than porn for society
I love he is talking about grip strength with a Bruce Lee shirt
These exercises were probably used by Bruce, I have seen them taught in JKD.
@@T0tenkampf yeah they really old school
I did this 2 months at home until now. Trust me these exercises are epic. I got some results. My forearms are pumped now
How often did you train the forearms ?
@@jeffzuess9149 3times for a week. When u do chin up it will affect 4arms and gain more. (edit)As well as i did reverse curls
@SG Supreme fine but give a rest time gently 💪🏼
@SG Supreme you’ll get strength def but not much pump but keep doing it’s fine
@SG Supreme Very nice. Keep improve your strength now, then you can gain muscle when u grow up. Still growing age noh. Eat well and healthy. Continue what you’re doing you’ll get this champ.
the only forearm training i do is at home in my bedroom at 1am when my parents are asleep.
😂😂
username checks out
Make sure you work both arms. Equal reps.
Dilip M I didn’t :(
12 reps 2 sets each hand works great for me
I always wanted to get massive forearms, wrists and fingers. These exercises are pretty cool and I have gotten stronger. Thank you!
You don't really have muscles in wrists and fingers so can't really build them.
@@RishabhSharma10225 well your tendons and ligaments get thicker as well if you train your forearms, so to an extent you will see a difference
@@sre911 yeah like a mm or two after years of training
@@RishabhSharma10225that’s true, my arms are fairly big but I have wrists like a little girl
I was taught these exact exercises 30 years ago by my Hung Gar teacher. He also added finger push ups. All to aid with grip strength, adding mass to your forearms and so on. After just discovering your channel, I find it awesome to see old school stuff like this in here as well.
I have ridiculous chronic wrist and shoulder pain and just doing these exercises without any equipment while standing and sitting and trying to maintain good posture and breathing helps a lot with thw pain. Good video! Thanks so much
I don’t have chronic pain but my joints can get real irritated super easily. Especially my wrists. If there’s any load on my wrist there’s a good chance the next day I’ll have a swollen lump and limited movement.
How’s your diet?
Sounds like inflamation, have you ever tried daily cold showers or ice bathing? They release high amounts of cortisol, which helps to counter inflamation. Done in the morning also gets you going for the day like bothing else. Do you sleep more then 6 h each night? Less then 6 cause inflamation innour bodies to rise!
And have you heared of MSM, organic
Sulfur? Its one of the main components of our joint liquid and found in many food but its destroyed by heat. So get it as a supplement, i know many people with knee pain who got rid of their problems just with msm.
I had to deal with similar issues, thats why i wrote this. A strong will to you, you find your way back to health!
That broomstick exercise is pure genius. 💪
I'm Canadian, so I will be using a hockey stick...🇨🇦🏒🇨🇦🏒👍😎
This stick exercise is similar to some martial arts that use weapons is staff and a heavy one and do the same type of exercises this guys does,and in the British army we have what's called pokey drills basically extended arm with rifle in and do same types of drill....only without the platoon sergeant giving you the evils.
So yeah this works.thanks Mr teo.
@@jameswhipple5658 I'm american so I'll use a rifle
@@riversnake6548 Touché
@@jameswhipple5658 Lol.I’m a hard working laborer(American), I use a pick axe!
I like his style, he's like one of those guy from the 90's.
Thank you
@Harsh Sinyal ok edgy boi
You mean... Robin Shou from the Mortal Kombat 1995 movie , isn't it?
@@chrizmarkdeasis7761 That's exactly what I was thinking! He is literally Shang Tsung
@@fisix- Your SOUL is mine!
Hi Eugene, I injured my wrist about 18 months ago and I've been doing these wrist articulation exercises for a couple of weeks now and my wrist pain has improved a lot and getting better.
I just wanted to say thank you for showing me the right way to strengthen forearms and improving my wrist pain.
Huge thanks to you!!
I've been doing these for 6 weeks now and there is a significant difference in my overall arm strength and arm stamina....seriously effective!
Jay
Good video Eugene. Knew both your exercises and their variations and have , in the past, used them extensively. I am now aged 77 and have a home-built very heavy duty gym in which I train my teen-age grandchildren and the occasional visitor. At times we do standard wrist curls with forearms on a benchtop at a level above the hips while seated. Immediately following the wrist curls we do reverse wrist curls with a lighter weight. It is one set of 12 reps with a weight heavy enough to just get the twelvth rep out. We will every now and then swap these for a month of what you've just shown here. Interesting.
You must be the coolest Grandad ever, I bet your Grandchildren love training with you!
@@BlacksmithBets Thank you Ben. Yeah....we do have a lot of fun.
damn its really impressive for ur age
post some videos please ✌️✌️
i subscribed your channel. post some videos please
Your communication is simply awesome and you talk patiently. Appreciated Man!
Thank you!
So pleased to have discovered your channel, Eugene. Using a pole to extend the lever length is a great alternative to dumbbells. Your static form and eyes following the movement of the pole are very instructional. 🤙🏾
So glad I found this! My wrists are tiny and I would always run into problems on the right side after a certain amount of weight, the right wrist being structurally weaker due to an injury and subsequent surgery. Thanks Eugene for helping me get my strength back!
Just got back into lifting and have been seeking others lifting advice to build into my own regime. Thank you, because this helped me a bit man!
Also, you're freaking stacked bro! Keep up the hard work!
Thanks Eugene, helped me through the lockdown period and gave me a lot of variability and knowledge to approach my workouts at gym. Really appreciate what you do !
Thank you! Glad to hear it 💪🙏
Great video on an overlooked area for improvement in any exercise regimen. Really appreciate that Teo didn't demo some $3000 piece of equipment but provided old school methods anyone can do right now at home.
Thxz for postin this great coverage!
Those 4 exercises of first is insanely good you deserved a sub just for these
I am a mechanic and heavy equipment operator. I wish that I had this training 40 years ago. Thank you. God bless you,and stay safe.
Very educational! Thanks for taking the time to make this. 🙏
Love these with the pole, it never crossed my mind to train my forearms in this way, thanks mate
As a skinny guy I think I prioritize forearms more than most, I find supersets and killing them with volume tends to yield best results. A favorite of mine is a reverse EZ bar curl superset with fat grip DB hammer curls. Love the content Eugene sensei
Right there with you; I'm a hard-gainer too and while I'm seeing success over time with the bigger muscle groups, my forearms aren't keeping up and I want to hit them extra-hard as a result. I'm nowhere near experienced/expert enough to suggest exercises (at least, not based on my results so far).
Just what I was looking for, great timing. My favorites were wrist curls with dumbbells, as well as banded rotations. Only because I didn't really know anymore exercises.
Have fun with these!
Good Lookin out my Mahn!! Useful info
This is a great explanation for just little details on our arms and wrist. I’m definitely going to try these out in order to build a bit more strength in my grip. Now that I’ve recovered from tendinitis at the base of my thumb, I’ve been gradually adding weights during my session but doing my best not to get carried away either, yet at the same time I know I lost some power since I didn’t do much with my hand. Thank for these details.
Eugene, you're the best coach EVER! You helped my deads and squats when you colab'd with John Meadows; my knees no longer want to pull to the inside. So thanks for that! SUB'D!
This guy is obviously worth listening to because he's got great taste in t-shirts, I'll need to subscribe but more importantly I need to get fit.
I absolutely love those exercises. Extremely undervalued.
Stellar video, simple and to the point. I also like that you explain things, you come across well rounded.
I have gained 2 inches in my forearms since lockdown.
Both sides I hope haha
@@coacheugeneteo 😆😆😆😆
@@coacheugeneteo hahahah
@@coacheugeneteo fuck lmao😂😂😂
@@syedahmedyoutube r/woooooooooosh
Great forearm instruction! Your clarity and specificity is great.
Teo look.. I’ve been watching people talk about this type of content for 6 years now.. haven’t felt as comfortable and as exciting to watch someone’s video like yours.. really appreciate it.. your humbleness is truly great
My favorite forearm exercise is farmers carry. Simple, effective and engages lots of other muscles as well. I can't wait to try the broomstick exercise, and I haven't done wrist rollers since the high school football days haha.
Man I love finishing off my workouts with a long farmers walk
I do these at home using a shovel ...granted it's from a lego set, but gotta start somewhere 🤷🏻♂️
Learn the range of motion with a light object. Then go with the heavy one, once you have muscle memory. That is the way I'm going to approach these exercises.
Amazing amazing amazing AMAZING video. The value in this is EVERYTHING!
Great stuff Eug. Loved it!!
"Who likes these timestamps?"
I certainly do. Hope you keep them in lol
We did these exercises when I was training Uechi Ryu. I fell off of training a long time ago. I’m glad this vid hit my recoms, because you just reminded ms of something I really enjoyed. Time to get it back.
Are you familiar with Jin Kai Ryu (?), have been looking for info on that for decades.
Thanks for sharing Eugene!
This gotta be one of the best videos that i've watch, thank You very much
Not gonna lie,this is the most wholesome fitness channel that i have ever watched.
Thanks, I needed this reminder to pick up forearm work again!
Enjoy!
This is brilliant!!!! Thank you sir!!!!
That space your in is Nuts!!!!!🔥🔥🔥
Thank you so much bro, i had lost fun in training because of injurys but now using your methods i can actually train hard again!
For growth specifically, I found the reverse grip (pronated) curl to be amazing. I actually combine it with barbell rollouts quite often
I like those too
Thanks for the reminder of these exercises I have been neglecting I've injured my hand and these will aid in my recovery.
There's something about the way you present that just makes me want to listen to you so much
Newbies: Genetics dictate the size of ur forearms!
Master Teo: Hold my tea.
😂😂😂
I disagree. I’m not a big guy and u can tell by my forearms. However, my 90 year old grandfather laid block his whole life, his forearms are massive and his hand is so thick that it look likes two hands stuck together and he is not a big man.
@fjesj ch She had manhands!
@@whaler4life507 seems like at that point he was built for one thing and one thing only. Picking up and holding heavy shit LMao
It is true nevertheless. You have limitations starting from the size of your wrist bone and the muscle insertions. it does not means you cannot improve their appearence through training though. Just forget about getting a pair of forearms like the ones of Phil Heath or Roelley Wrinklar; that is not going to happen no matter what you do
Best exercises for the wrist health. I do this with adjustable dumbbells!
Nice!
your videos are the best gym help.
such an excellent video. Thank you for your clarity and elegance of language as well as for treating this underappreciated topic so well. I've done all of these off and on for decades and agree that they are both affective as well as humbling if done well. Again, thank you.
I generally do: Wrist roller, captain of crush grippers, plate pinches and finger extensions with rubber bands.
What a pleasant dude!
My wrists and forearms are really weak , i feel wrist pain pretty often when exercising(push ups especially)
and even in general daily life as i work with computers all day and also game on pc/consoles.
I'll try these exercises to see if they'll also help with that.
Fingers crossed!
I love everything about this guy and his channel and I ain't even capping !
Can't wait to try this out. Just found your channel. Thank you man.
the wrist roller gives u the nastiest burn you'll ever get on your forearms. great reminder!!
Agree on 1000% thats the best and most safe exercise for forearms.
Definitely one of my favorites and likely one of the most effective and efficient.
I learn from and use rehab exaecises, as these tend to be the safest; and I love that Teo uses them in this video.
Armwrestling training helps a lot, it helped me achieve one armed pull ups. A lot of tendon and grip work prevents and or alleviates golfer's elbow too.
You and your mustache counterpart are everywhere
Even on workout videos too? The run ins I have with you, your counterpart, Gadot, and Justin lol 😆
Armwrestling elevates every elbow problem known...
How much time taked to you to achieve the one arm pull up through arm wrestling training?
These are my new favorite forearm exercises, thanks for sharing!
I am excited to try these exercises. I am an old wrist roll and gripper guy. Thank you
I heard him say 4 words I didn't know but caught my attention, I'm subscribed.
Thank you!
Forearm training is easy to forget until you notice someone with great forearms. They are one of those underrated muscle groups like calves. I use a roller as well as hand squeezing grips. It's amazing how much this has helped me with everyday chores as well like carrying laundry bags and opening jars! Good video good reminder. By the way, your forearms look great! Yiur video has inspired me. 🙄🤗
The bar bell roll up version is a great idea! Awesome! Thanks
fantastic video. clear and to the point.
you had me at "disgusting pump"
Its entirely true as well, it's like pump comes from underneath
Didn't know Herman Li was an Australian by night who doubled up as a fitness Guru.
😂😂😂
How do you think he's able to play guitar that fast?
Herman died when he played his guitar under water!
Have never trained forearms directly but they're pretty stringy-looking as a result. Thanks for the old school focus, have never gone wrong with these sort of techniques. Nice delivery by the way, very approachable.
Love the timestamps! Thank you!!
I, too, aim to last 30 to 60 seconds when doing my forearm training.
30-60 seconds? I only last 2,5 seconds!
@@mlggodzilla1567 Are you sure you're using your own hands and not someone else's mouth?
@@mcarlinod ops sorry, i had to be more precise
Nasty 😂😭
🤣🤣🤣🤣
You know what his stick training reminds me of? Swords! Swinging a sword around is great forearm training.
Yo you're right, I never thought of using mine to train forearms
Reminds me of Arnold as Conan the Barbarian
Sure Knights back then must have super strong grip and wrist and forearms than modern day soldiers and bodybuilders
@@de_747_ yes that the men (women too but thats not the point) were carrying alot of things to achieve their daily needs such as water food fuel etc. which gave them even more grip and forearm strenght
@@de_747_ no need to look that far, observe construction workers and farmers. Crazy big hands and muscled forearms most of the time.
You're welcome very much, look forward to hearing more of your vids. Right on.
Great video Fam 🙌🔥
"Double moving overhand grip on the pole " is my favorite forearm exercise.
Im gonna add a forearm day to my routine, thanks dude for sharing helping this info
Nice video.... Going to try it. Thanks for such amazing information
Always very informative
Wtf I stumbled upon this guy on IG and now CZcams is recommend this guy to me.
Must be destiny
haha you cant escape me
0:00 “Welcome back youterb” 😂 cool accent keep up the great videos 💪
Loved the video, thank you!
Excellent! This will most likely help with my carpal tunnel/wrist tendinitis problems from working on the computer last 26yrs. Thank You!!!!
5 months into armwrestling competition here in Texas... I've already made it into the top seven in my weight division.. I I feel like I have natural strength when it comes to arm wrestling because of my 20 plus years in mixed martial arts.. but I've never directly worked on my forearms so this workout seems to be the perfect workout for my sport
Damn that's a nice ass place
Thank you! 🙏
@@renehagens4360
The most holy of places
@@gloriouspurpose_ 🤣🤣🤣that one got me.
Perfect balance of colors, nature, and clean.
Wouldn't mind living there
I had lean forearms and I swear this exercises work! Growing so much, thanks eugene!
Just discovered your channel!! And so glad I have!! New subscriber 🤘🤘 Thanks for the amazing information 👏👏
I learned this technique by my grandfather,he was 107 year old
Wait seriously?
Reverse grip bicep curls babay!! I do these and they make the top forearm massive. To get the other side I raise the cable Machine to highest position, support elbow into the machine at your side and while supporting top of wrist with other hand, flex wrist down. I have massive forearms and I only do these. Se ya next time indeed!
Nice!
Excellent exercises, thanks. I started doing them and see a difference already. I added a cable reverse curl with my palms facing each other.
Forearm rollers are my go to man. Subscribed and am paddling on your canoe. Let's get the gainz!
that first exercize reminded me of 36 chambers of shaolin where he has to hit the bell with the extended hammer
I only have a doorway pull up bar at home. I do active and passive hangs for time, and all sorts of possible Bodyweight exercises that can be done, if it train the forearms. Right now, here in India I have no access to gyms. So I have to work around with what I have got. Much love sir. 💪🏻🤗♥️🇮🇳 .
All the best!
Really Appreciate The Forearm Video. Definitely Putting Those Exercises In My Workouts. 👍💪
I really appreciate the education along with the "do this" information. I've used the weight-on-a-rope roller for years in various martial classes, and during sword training my instructor went heavy (heh) on the high weight practice blades to massively improve grip strength and endurance similar to the first exercise. Spot on info, and now I'm educated as to WHY it works so well. Good content!
The DraGON is on his T Shirt !
I do train forearms directly and I love doing it. It’s one of my favorite areas to train. I do a circuit once a week which includes-
1 minute bar hang
20x pronation with rope and 15 lb kettlebell
20x supination with rope and 15 lb kettlebell
20x double wrist extension 15 lbs
20x single forearm curl 25 lbs
15x lever 7 lb mace
15x reverse lever 7 lb mace
45 second hold 106 lb kettlebell each arm
Repeat pronation, supination, extension, curl, levers, reverse levers
45 second holds with 2x4 on cable with 75 lbs
Daaammn! What size forearms do you have?
@@adeelali8417 12.5 inches. Not real big but I’m 5’10 180 lbs so I feel like they are good size in proportion to my overall frame. Been doing almost the same routine for the last 6 months but progressed weight or time on a few of them and my forearms feel much stronger.
Useful tips! Thank you !
What a beautiful man... who comes off with a kind and gentle nature.
Very pleasant to watch your videos in such an aggressive age. I find them informative and relaxing.
I always do reverse wrist curls to strengthen my wrists
Nice!