The Best Science-Based Forearm Workout for Size and Strength

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Published 2017-12-24
When it comes to growing big forearms and improving your grip strength, you need to consider the anatomy of the forearms in order to determine what the “best forearm workout” might be. In this video I’ll show you guys the best forearm exercises combined into a forearm workout to help boost your forearm size as well as your forearm strength (grip strength). This can be used as a forearm workout for mass but is also considered a grip strength workout given the inclusion of the suitcase holds and wrist rollers.

If you guys enjoyed the video then don’t forget to give it a like, leave a comment, share it with your friends and subscribe to my channel. I really appreciate the support you’ve all shown me, it helps motivate me to continue doing this and putting out quality videos.

MY PROGRAMS:
builtwithscience.com/bws-free-fitness-quiz/gender?…

LINK TO WRITTEN ARTICLE:
builtwithscience.com/forearm-exercises/

FOLLOW ME FOR MORE:
www.instagram.com/jayethierfit/
www.facebook.com/Jeremyethierfit/

Additional credits:
Pietro Boselli for the anatomy:
   / @pietroboselli  
Jeff Nippard for the "science-based workout series" idea:
youtube.com/user/icecream4PRs

Studies
Hand grip strength and forearm size:
www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/
Forearm isolation training:
www.ncbi.nlm.nih.gov/pubmed/15320673
Brachioradialis:
www.ncbi.nlm.nih.gov/pubmed/7570586
Metabolic stress:
www.ncbi.nlm.nih.gov/pmc/articles/PMC5489423/
www.ncbi.nlm.nih.gov/pubmed/23338987
Dynamic training:
link.springer.com/article/10.2165/00007256-2007370…
onlinelibrary.wiley.com/doi/10.1111/j.1748-1716.19…

MUSIC:
soundcloud.com/lakeyinspired
“Memories with you” – Lakey Inspired

This video has been sponsored by Skillshare.

All Comments (21)
  • @doctordocish
    As an orthopaedic surgeon I'm very impressed by the accuracy of the described anatomy and thoroughness of preparation/research involved in making this video. Will definitely be checking out your channel, thanks!
  • @ElGalloUltimo
    Most informative video I've seen on forearms to date. I especially appreciate the considerations of not stressing wrist joint nerves and bones. Exercise links: 1:56 - Barbell "Suitcase Holds" 2:43 - Standing Wrist Curls 3:24 - Standing Wrist Extensions 3:51 - Reverse Curls 4:43 - Wrist Rollers
  • @caseh4235
    One of the best up-and-coming science-based fitness YouTube Channels. I'm excited for the future of your channel
  • Those graphics were on point! Excellent video and explanations as usual. Let’s get that shoulder video next!
  • @amirkmn3771
    My forearm routine is : -Grocery hold (when I buy groceries) -Standing wrist curls -Standing wrist extensions -Reverse curls
  • I've watched six videos today on forearm training, and yours was by far the best. Really breaks things down and provides nice visuals, in addition to unique and effective exercises. Thank you so much!
  • @marioturchi9762
    I love the computer overlay showing clearly the muscles. Great job. !
  • This is awesome, Jeremy! Will remember these exercises after the holidays! Huge congratulations on being a graduate! Very proud of you! Have a Merry Christmas, brother!🎄🙌💪😀👍
  • @getsugar6411
    Your channel doesn't lie. "Science made simple" is a perfect way to describe this video! Clear instructions and excellent terminology. Thank you!
  • @suds9853
    Was recently in an accident and lost a lot of muscle and gained a lot of weight. Finally able to start hitting the gym again and your channel has definitely helped picking out workouts, love that you actually use science and studies to choose your workouts, thanks for the great videos man!
  • @UrbanJournal
    I always let the ads play all the way thru on your vids. You deserve it bro.
  • @delucavr
    Congrats on being a grad! Thanks for what you do
  • @caitlinlan
    I just wanted to thankyou for all the time/research you put into your videos. Your hard work does not go unnoticed.
  • @Legend7
    I come back to watch this video about 2-3 times a week since I started implementing forearms way more than ever before. Love all the info!
  • super video I was doing this but not like you said but now I will start doing in this order thank you so much
  • @numairahmed6046
    Finally . Awesome man. Thanks alot. Really needed this video I have baby forearms.
  • Love your videos and have included them in my work out. Really appreciate you sir. Keep up the good work
  • @ahumm8280
    I've been out of the loop from working out a few times a week since early July. Im glad that I've already been subscribed because Im slowly back at it thanks this guy!