Do THESE to Build BIGGER Forearms!
Vložit
- čas přidán 17. 04. 2024
- 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.
For a Size & Shred Training program, visit deltabolic.com
Best Lifting Straps: dbolc.com/CfFgF
Inquiries: deltabolic@gmail.com
Follow me on:
Tiktok / deltabolic
IG: / deltabolic
Facebook: / deltabolic
Threads: threads.net/deltabolic - Sport
I am happy enough with two arms, thank you.
Lmfao 😂😂😂
Badum tssss
Nice😂
We’re gonna become quagmire with this one
Giggitty
I wanted to become Popey but a pervert Charlie Sheen-like cartoon sounds better.
Giggidy
@Kevment I see what you did there!
Great suggestions - forearms are pumped in areas I didn't know could get pumped!
try rock climbing, it jacked up my forearms bigtime
I already have my forearm pumped thrice a day
Get a life now bro join me
Beta
Not both arms tho
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.
I concur. As a joint, the wrist is far more fragile than the knee or elbow. I do some reverse curls with straight wrist, and mostly get a good pump doing other things (pull-downs, rowing-motion, selectorized preacher curl). Adding in wrist flexion is a recipe for nerve pain. And it annoys me when I need a bench and someone is sitting on it doing these little wrist things.
My wrists do feel weird 😅
Ppl should call out these mistakes from CZcamsrs more, since the consumer mentality let us so much more suitable to just believing anything we see on the Internet, as long as it is told with good editing and an neutral voice.
@@wander7812 I won't call it s a "mistake" per se, more that it is one perspective and generally not someone who has lived decades of life.
Definitely don't need to do ulnar and radial exercises. That's a bit much. Such tiny muscles that dont require much weight. Prone to injury in that regard if you dont know what youre doing. Pronated and supinated wrist curls are enough. Source: my jacked forearms
Stroke nation! 💦🤣
‘If you want bigger forearms, you need to target the forearms by training the forearms.
😭😭😭
What do I need to target and train for my legs?
@@blahblahgdpyou neet to target the legs by training the legs
No way fr?!
You need to legs your legs , muscle the legs with muscle , legs muscle the muscle of the legs with the legs@@paul48526
Perfect for preventing tennis/golfers elbow. That's one injury you don't want.
I can't get mine to go away, my right forearm just hurts when working it 😢 wouldn't wish it on anyone.
Had golfers elbow (medial epicondylitis) for 20 yrs. It hurt to do everything, all day, and my career was in skilled construction trades so life was miserable.
Tried everything under the sun for almost two decades until doing static hangs for shoulders also began improving my golfers elbow. Static tension, that's the magic.
@binks7831 Mine was the same. I had to start with 1kg bumbells. I'm up to 3kg now, and I've noticed improvements. I can get through a days work now without noticing pain.
@Resistculturaldecline 20 years!! That's insane. I'll look into static tension. Sounds like kettle bell swings, which i do a few times a week. They help aswell. Mine's only mild and in my non dominant arm. I'm going on 4 months now. But 20 years, that's rough.
@@Resistculturaldecline I will give e that a try, thank you for the recommendation!
Ahh got it, add 30 sets to my workout. Thanks man
The rotation should be with one sided dumbell. Because the other side compensate when you rotate.
That reverse curl hits like a meteor lol. Nice vid
I've been doing these for a long time nothing changed but it's good for views and likes
Thank you this is where I lack the most
Pullups and inverted rows are 🔥🔥
Thank you for this. All the best.
Thank you for the video. I just wanted to see that kind of video
First time doing the forearm exercise and saw this video I think my forearm journey will be good❤
You should also train your grip with farmer carries and dead hangs to help your back Gains
I feel like I need to a 5th day to my 4x/wk routine, just for the forearms.
I just did Hammer curls for the largest muscle in the forearm, and Farmer Carries to support its function which is to grip
Jack Lalanne promoted these. I do them twice per week.
Grab a chainsaw and watch the magic
Damn Right
2 excercisew: farmer carries and hammer curls
Hammer curls only target your brachioradialis. A big spot but not all of the forearm.
Add skull crushers I’ll change ur life
"If you butter the crusts, the middle looks after itself"
Hammer curls are like buttering the middle of the bread but not the crusts.
Bar curl and reverse curl gets the crusts, and by default the middle of the bread looks after itself.
Same with calf raises
Dont dol calf raises with parallel feet, do them with your toes pointing in, and then do them with your toes pointing out.
You will get Much more out of doing the crusts than doing the middle.
@@anarcho-savagery2097 what do u think farmer carry is fir
Thanks!❤
Tnx
I thought I got enough of this work out in when I used to yack off growing up
I use the TRX Straps for wrist curls and it really burns great!
Saved
Calisthenics are so good for forearms, 2 weeks after i started they looked gigantic compared to before
Thank you
You can also grow your forearms just by doing back and arm exercises. My forearms have grown just from doing those and because of my wrist injuries I’m limited on certain movements.
Bro's Forearms gains is bigger than my Chest gain
Ok. Thanks.
I subscribed. Thanks 😊
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.
Thanks
Cheers mate
Thank you 🤓🤓
Zottman curl helps build forearms as well 🔥
Gosto muito de como edita o vídeo fica muito didático ate para eu que sou do Brasil
Damn.. thats a lot
Signup for carpal and cubital tunnel
releases also
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)
If you want bigger forearms.... get new genes
Exactly!!! Forearms are genetic.
Training makes a difference
small grippers
do finger by finger
each fore arm muscle controls a finger
You should cover your forearms during back days
As an ex skater with fucked wrists, these all really hurt and my thumb and wrists pop every curl😂
All soupination and gravynation
Hammer curls have done it enough for me, but maybe it's the way I do them
Hammer curls as well
Cool
These would be good for higher reps at the end of your arm workout.
I’m tryin 2 go Popeye brother! Thanks 4 tha video!
Thoughts on behind the back barbell wrist curls 🤔
Genetics 🧬 more than anything else
For me, when the number and variations of exercises increase, I will be lazy to remember the weights last used.. If that is at a busy gym, I will find it difficult to get to the machine or weights. I used to do 4 exercises for each body part and wasted a lot of time doing nothing but waiting for the machines to be free. So, right now, I only do squats for the lower body and lower back, barbell rows for my back and biceps, pushups for my chest and triceps. 😊 All these can be done at home if you have a barbell and a few weights. You won't get bored or be lazy.
He is absolutely right. I was 16 years old. I had just turned 16 September 15th 1989. I had 19-In forearms
Tell us how old you were again
@@Slakebelton88 it looks like I stated exactly how old I was. I said I was 16 well in between 15 and 1/2 and 16 years old in fact I graduated while I was still 16, I had all my credits
Get gymnast rings and do false grip hangs,
I do reverse curls every day
Master bason with reverse grip works
My wrists keep cracking Everytime I try some of these, any reason why?
im gonna go light on the weight
nice.
i actually bought something that let you put weights on a device that let you do wrist extensions,,
More hand strength translates to better total upper body strength!
I call it the Goose 😂
Is fine if i just use a gripper?
I nead this
Haha ive been doing these without knowing 😅 🤣
Hanging on a bar for time will beef up the mass of your forearms probably the quickest including the wrist. Doing weight exercises will just make the forearm muscles you have fill out and pop more. Legs to an extent but especially calves and forearms are a different beast from the rest of the muscles. They are far more endurance activated. Fully grip a pullup bar and hang for 5 minutes and you'll have some forearms on you.
Masterbation, Ejaculation , Exacerbation, procrastination
This makes training so complex and time consuming, what's the 1 exercise that can hit them ALL?
So many people are so fixated on the biceps, they forget about the forearms.
Yahahyahya u dont need to do any thing im serios yaha cmon man u sending every one on a wild goose chase yahahay😅
If you want bigger forearms dont do wrist twists with dumbells since you need an unbalamced weight on one side of the wrist so a kettlebell is os better
Or an adjustable dumbbell
I got bigger forearms from waxing the dolphin.
Бургеры в КФС... Мусье любит извращения.
Popeye cosplayers exercise routines be like
I usually do farmer's walk for 45 sec for 4 sets. I think that's enough
Will this strengthen wrist to prevent carpel tunnel?
You could just hammer curl and go down and twist at the bottom
This guy making new words as he goes😢😂😂😂
I do ,5xradial deviations, 5xwrists rotations,5x dumbbells holds for grip...
W
I just dig in the rice bucket like a kid on Adderall
Tendinitis 👋🏻
Arthritis has entered the chat
"Low Key" get some nun chucks and just swirl them to start art. Then sqeeze for function. For size, yeah, do all of this. Fo functionality throughout. Refer to the initial advice in my text.
You get enough forearms workout hitting other muscles. Just do a farmers carry or dumble carry
I know a website! 😂
Do we need to?
alternatively: sword drills.
If you want vascular forearms which is more important than size of your forearms, then do a farmer carries
I want bigger forearm
The last one I do a LOT, but without weights.
and heavy ass deadlifts
Up
Is this cap?
Sadly.
Why?@@imaginegettingyeeted7336
No
Ye
Ulnar Deviation = Boi