How To Build Huge Forearms: Optimal Training Explained (5 Best Exercises!)

Summary by Krater

A fitness trainer explains the anatomy of the forearm and demonstrates four specific exercises to build forearm size and grip strength, concluding with tips on frequency and an invitation to a training guide.

From the video

Answers: How do I build forearm size and grip strength?

• forearm anatomy
• reverse grip curl technique
• wrist roller technique
• towel barbell hold technique
• plate pinch technique
• forearm training frequency

Exercises

• reverse grip curl · ez curl bar · 12-15 full reps + top half reps
• wrist roller · wrist roller cable attachment and plate
• towel barbell hold · barbell and gym towels · 30-45 second holds
• plate pinch · weight plates
• hand gripper · hand gripper tool
• dumbbell wrist curl · dumbbell and bench · 15-20 reps
• dumbbell wrist extension · dumbbell and bench · 15-20 reps

What it concludes

• Peak torque for the brachioradialis occurs between 100 and 120 degrees of elbow flexion, whereas peak torque for the biceps is closer to 80 degrees.
• Doing partial reps in the top half of the range can help target the brachioradialis over the biceps after completing full reps.
• The wrist roller is one of the most effective movements for working both the front and back of the forearm.
• The towel barbell hold is one of the most underrated exercises for developing pure grip strength with carryover to deadlifts and rows.
• The plate pinch strengthens the digit flexors of the anterior forearm and allows targeting each side individually to correct imbalances.
• Isolation training for forearms is necessary to maximize development, especially if they are a weak point.