The Best Science-Based Forearm Workout for Size and Strength

Рет қаралды 3,065,847

6 жыл бұрын

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...
LINK TO WRITTEN ARTICLE:
builtwithscience.com/forearm-...
FOLLOW ME FOR MORE:
/ jayethierfit
/ jeremyethierfit
Additional credits:
Pietro Boselli for the anatomy:
/ @pietroboselli
Jeff Nippard for the "science-based workout series" idea:
/ icecream4prs
Studies
Hand grip strength and forearm size:
www.ncbi.nlm.nih.gov/pmc/arti...
Forearm isolation training:
www.ncbi.nlm.nih.gov/pubmed/1...
Brachioradialis:
www.ncbi.nlm.nih.gov/pubmed/7...
Metabolic stress:
www.ncbi.nlm.nih.gov/pmc/arti...
www.ncbi.nlm.nih.gov/pubmed/2...
Dynamic training:
link.springer.com/article/10....
onlinelibrary.wiley.com/doi/10...
MUSIC:
/ lakeyinspired
“Memories with you” - Lakey Inspired
This video has been sponsored by Skillshare.

Пікірлер: 1 200

@doctordocish 5 жыл бұрын

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!

@elaminmochichi7767 5 жыл бұрын

Yea sure some guy who puts doctor in his youtube name

@jashanpreetsingh5458 4 жыл бұрын

what a bot u must be

@elaminmochichi7767 4 жыл бұрын

@Mr. JoJo At least I'm not claiming to be someone who only dreams he could be

@elaminmochichi7767 4 жыл бұрын

@Mr. JoJo People talk all kinds of copied words and letters don't quickly assume they are who they are, if you do then you're a gullible idiot.

@muratdarkin9466 4 жыл бұрын

making these videos... correct your comment

@vindicsdaniel2845 5 жыл бұрын

1:57 barbell suitcase holds 2:45 standing wrist curls 3:24 standing wrist extensions 3:51 reverse curls 4:43 wrist rollers

@SantezK 4 жыл бұрын

glory manU where have you been dude? Thanks

@vindicsdaniel2845 4 жыл бұрын

@@SantezK youre welcome 😁

@EinfachArtur 4 жыл бұрын

Thank you. I indeed was in a hurry :)

@masterofalltrades999 4 жыл бұрын

Sets and reps

@race2631 4 жыл бұрын

U. S. S. A. Just do until failure

@amirkmn3771 5 жыл бұрын

My forearm routine is : -Grocery hold (when I buy groceries) -Standing wrist curls -Standing wrist extensions -Reverse curls

@bigdaddyyumyumthechocolate8481 5 жыл бұрын

Add hammer curls they get your forearms and biceps. My outer forearm is on fleek because of them

@melee5568 5 жыл бұрын

Dont forget beating meat or beating of eggs.

@nazfx2648 2 жыл бұрын

@@melee5568 oh yes i always beat my eggs

@UrbanJournal 6 жыл бұрын

I always let the ads play all the way thru on your vids. You deserve it bro.

@JeremyEthier 6 жыл бұрын

You're awesome dude 🙏

@endurance8910 6 жыл бұрын

i will aswell ,great video. never realised that beneffited people- had no idea .

@UrbanJournal 6 жыл бұрын

endurance Yeah bro, if you skip the ad, the person doesnt get paid from it. So I let the ads play on all my favorite KZfaqrs’ videos.

@hecatrice2064 6 жыл бұрын

I think they get more money if you click on it as well

@shake4259 6 жыл бұрын

Hecatrice that's what I heard

@JeremyEthier 6 жыл бұрын

Thanks for watching guys! Hope you enjoyed the video, the best way you can support me is by watching the video all the way through and giving it a like + comment. And don't forget to give me a follow on the following platforms for some more content: INSTAGRAM:instagram.com/jeremyethier FACEBOOK: facebook.com/Jeremyethierfit/

@mauricecooper9763 6 жыл бұрын

Jeremy Ethier How about the core: abs, obliques, etc.?

@uloveme247 6 жыл бұрын

you my brother explain things the damn right way.....😎👍🤘

@uloveme247 6 жыл бұрын

right there i want them tooo....

@emilecoleman895 6 жыл бұрын

Good video. My vacation started today, tomorrow i turn 34, so I'm relaxing with a cigar in one hand and a drink in the other. Merry Christmas to you and all subscribers reading this. I'm betting they'll all be looking for the most efficient way to lose some weight after the holidays

@dwdw5095 6 жыл бұрын

Jeremy Ethier do traps

@caseh4235 6 жыл бұрын

One of the best up-and-coming science-based fitness KZfaq Channels. I'm excited for the future of your channel

@ElGalloUltimo 4 жыл бұрын

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

@williamwashington5985 6 жыл бұрын

Those graphics were on point! Excellent video and explanations as usual. Let’s get that shoulder video next!

@cacoca79 6 жыл бұрын

so the wrist and farmer holds twice a week?

@bruhhmomentumm 2 жыл бұрын

I watched this video 3 years ago, and I continued this regimen since then. I used to feel insecure about my forearms because I had high insertions. My forearms actually look amazing now, and I’m content with their size. This video is legit. Thank you Jeremey.

@coderboyrahmat4798 2 жыл бұрын

So I can do this

@bruceli9094 2 жыл бұрын

Did it improve your grip strength?

@bruhhmomentumm 2 жыл бұрын

@@bruceli9094 Most definitely. Consistency and progressive overload is key. You may plateau sometimes, but do not stop.

@maclaren9645 Жыл бұрын

by this do you mean youve noticed a difference now after 3 years or did you notice progress sooner?

@bruhhmomentumm Жыл бұрын

@@maclaren9645 I started noticing a difference after ~7 months. It only got better over the years. Now they are big enough. Almost too big lol

@mauricecooper9763 6 жыл бұрын

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!🎄🙌💪😀👍

@TheThomas1040 6 жыл бұрын

Maurice Cooper I

@WeCannotEattheCow 6 жыл бұрын

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!

@getsugar6411 5 жыл бұрын

Your channel doesn't lie. "Science made simple" is a perfect way to describe this video! Clear instructions and excellent terminology. Thank you!

@marioturchi9762 5 жыл бұрын

I love the computer overlay showing clearly the muscles. Great job. !

@delucavr 6 жыл бұрын

Congrats on being a grad! Thanks for what you do

@caitlinlan 5 жыл бұрын

I just wanted to thankyou for all the time/research you put into your videos. Your hard work does not go unnoticed.

@donkeylips88 6 жыл бұрын

Quality content as always. You're becoming one of my favorite exercise KZfaq channels. Merry Christmas!

@itsnishantk 6 жыл бұрын

Congratulations Jeremy for your graduation. As usual this video was awesome and very informative. Forearm are neglected for biceps. Thanks for reminding. More power to you.💪

@JeremyEthier 6 жыл бұрын

Thanks bro!!

@numairahmed6046 6 жыл бұрын

Finally . Awesome man. Thanks alot. Really needed this video I have baby forearms.

@Legend7 6 жыл бұрын

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!

@suds9853 6 жыл бұрын

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!

@dayanaturalbodybuilderr5049 6 жыл бұрын

super video I was doing this but not like you said but now I will start doing in this order thank you so much

@WilhelmFreidrich 6 жыл бұрын

Congrats on the sponsorship!

@marcossilvas7167 2 жыл бұрын

Love your videos and have included them in my work out. Really appreciate you sir. Keep up the good work

@ahumm8280 5 жыл бұрын

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!

@newro682 6 жыл бұрын

Wow, I can't believe all the nice, positive, and friendly comments here. That's hard to find on KZfaq. I'm subscribing :-)

@javad6406 6 жыл бұрын

happy christmas jeremy and i have to say that i am addict of your videos and every time i open the youtube i cheak your canal to see if there's a new video or not :)

@JeremyEthier 6 жыл бұрын

Thank you Javi! Really means a lot! 🙏

@widman3178 2 жыл бұрын

Absolute art. I watch this every time I’m having doubts about my workout and always find a way to improve my form. Just amazing

@needler1234 5 жыл бұрын

The best out there in my opinion. Always showing facts and sources to create a full understanding of your workout tips and that they are well analyzed. Big up for you mate!

@dr3ss3 6 жыл бұрын

Congratulations Jeremy and merry Christmas:)

@bykers81 5 жыл бұрын

This is making sense to me. I am just starting out with my weight/strength training and a big weakness I have is my forearms. When doing a bench or shoulder press, my arms just ‘stop’ like they have locked (but they haven’t actually locked) and are impossible to move - and no I’m not going too heavy. I always thought it was a problem with my elbows/forearms and this has now given me hope.

@rookendgame 6 жыл бұрын

Production quality, sound effects, animations, and narrations are top notch! One of the best videos I have seen in a while and love how it was all backed by science! Keep it up!

@JeremyEthier 6 жыл бұрын

Thank you! Will do.

@reikimonterrey9331 5 жыл бұрын

Very good videos. Clear, precise, well provided. Glad to see a bloger that doesn't just "make videos", but makes them interesting. Good job. Keep it up. And every now and then, review whats done right, and what can be done better. Grat job Jeremy.

@ArminQureshi 6 жыл бұрын

Paused the video just to quickly say congrats on graduating and can’t wait for more videos to come!

@JeremyEthier 6 жыл бұрын

Thanks Armin!

@itsunclejay4238 6 жыл бұрын

Congratulations on your degree

@Cloppa2000 6 жыл бұрын

Cant wait to see this one! Been looking for info on this for years! Love your informative videos.

@GorrillaBruh 5 жыл бұрын

The best workout videos! Really amazing! Allows to understand the workouts and to avoid doing and correct mistakes during the workouts. Great job! Keep on creating useful and helpful content!

@zakarialimon7826 6 жыл бұрын

very helpful video brother

@abhishekkumar9872 6 жыл бұрын

bro ur content is amazing man, good luck for the future.

@abhishekkumar9872 6 жыл бұрын

make video on pullups also plzzzzzzzz

@JeremyEthier 6 жыл бұрын

I have one on pull ups!

@lisamn1835 6 жыл бұрын

I absolutely love your videos. Including the science behind this helps newbies better understand. Thank you for sharing!

@bashirali4376 6 жыл бұрын

Very calm and informative channel. Keep the good work man.

@keithmorgan2492 6 жыл бұрын

Congratulations on your degree and Merry Christmas. Love your channel.

@JeremyEthier 6 жыл бұрын

Thanks Keith!

@ziopera9283 6 жыл бұрын

Jeremy Ethier fantastic video, please do it also for calves

@obeyjones7220 6 жыл бұрын

Damn I remember you from Cancun, we played volley ball and pool lol small world.

@JeremyEthier 6 жыл бұрын

That's crazy! I remember you too bro, haha hope all is well with you.

@vargasrafael15 5 жыл бұрын

Do you guys remember me? i was the guy that got thrown out of the bar. small world bros

@biscuitjoe4048 5 жыл бұрын

@@vargasrafael15 get frogoten

@2Kaleb 5 жыл бұрын

@@vargasrafael15 lol that name

@mr.physio 4 жыл бұрын

lol

@bivv93 6 жыл бұрын

So super nice of you for explaining this so nicely, scientifically, rationally and practically. Stay Blessed and Youthful.

@HasanRx7 2 жыл бұрын

Gives you the best exercise for each muscle and shows you how to perform it correctly. Tells you why its the best from anatomical perspective, and support his words with research. All that in a short, straight-to-the-point video. How in the world is this material presented for free?! THIS is easily the best workout channel in KZfaq, no doubt about that.

@umarpunjabi2943 6 жыл бұрын

Hey bro eagerly waiting for a shoulder workout from you

@maxxg1474 6 жыл бұрын

its going to be the next one he covers

@VeryNuclearYT 6 жыл бұрын

Still waiting for abs and mini cut video :)

@pedrocerda6574 5 жыл бұрын

really nice video, this is the first time I've seen your channel but I love how you actually use and cite real scientific study and you explain in detail what muscle is being used/how they're being used/why someone would want to use them

@ciprianbalan5009 5 жыл бұрын

Keep it up Jeremy! You're doing a great job. Useful and valuable content! Cheers bro

@M.21180 5 жыл бұрын

1:45 boii👋

@jefferydriggers8606 6 жыл бұрын

Hope you have a happy and merry Christmas

@princetread 6 жыл бұрын

So far YOU ARE THE BEST we appreciate your efforts and your times thank you so much !❤️

@koltenmattingly5188 3 жыл бұрын

I absolutely love your videos they explain the muscles as well as what exercises to use. Keep it up

@iAmi3tr 6 жыл бұрын

Need a shouler/trap video man! Great content, keep it up :)

@TraceguyRune 5 жыл бұрын

Shoulder press and shrugs. You're welcome Bonus: Dumbbell raise

@victorvondoom7155 6 жыл бұрын

Merry Christmas Jeremy🌲❄👍⛄

@JeremyEthier 6 жыл бұрын

You too man!

@JamieJacksonati 2 жыл бұрын

The best forearm training video on KZfaq. Amazing!

@DrSelvaMdh 6 жыл бұрын

Useful as always Jeremy. Thanks for Anatomical forearm video! Merry Christmas Jeremy 😊

@hardbodyk2 6 жыл бұрын

99% will not see this comment but for the 1% have a good day

@shinkimo 6 жыл бұрын

99% will know you're a dork! 😂

@CursorCraftedRides 6 жыл бұрын

Its actually opposite of what you wrote lol

@r0hano 5 жыл бұрын

hardbody k2 thanks and same to you :)

@erichvonmolder9310 5 жыл бұрын

Awww, poor baby.

@x1c3x 5 жыл бұрын

Yes, i finally made it to the 1%.

@yashveercheekoory4597 6 жыл бұрын

Asking myself why i didnt subscribe before.....the best youtube weight training guru

@knudt 6 жыл бұрын

Another great vid. Now just waiting on shoulders. Thanks for the uploads!

@D7RE. 6 жыл бұрын

Congrats man.. Good luck with all your endeavours

@user-lg2bc9nd3y 6 жыл бұрын

Can you make a vid for core and obliques. Also can you a few videos for ppl who don't have access to gym and weights. Thanks

@danidadog6 5 жыл бұрын

I was expetcing for you to say weighted wide grip pull-ups with additional weight,

@hichemhamidi5312 6 жыл бұрын

Just don't know how , but he always posts at the right time! My guyy!

@gagitai 6 жыл бұрын

This is hell of a hard-work video edit. Appreciate your effort mate ! thumbs up

@NaNa-wj8tw 6 жыл бұрын

Hey Jeremy thanks man for this. I’ve always struggled with forearms. As for your next being shoulders can you please prioritise a healthy routine over everything else. There are plenty of standard shoulder routines out there that will come back to haunt you- very few that focus on not screwing them up over time.For anyone who has torn a rotator cuff they’ll know what I mean. Even when it’s repaired it can kill confidence going forward that you’ll ever have great shoulders. Thanks

@JeremyEthier 6 жыл бұрын

Sure will, regardless I always focus on choosing exercises that don't compromise the shoulder joint, or any joint for that matter, but I'll also provide safer alternatives for exercises that may be risky for those with previous shoulder injuries.

@NaNa-wj8tw 6 жыл бұрын

Jeremy Ethier Thank you. Really appreciate it.

@RobertGucciTv 4 жыл бұрын

Bro i actually learn your a good teacher lmao 😂

@jraydonbohnson6508 3 жыл бұрын

You're*

@nicolasgarza3540 3 жыл бұрын

Sorcerer Apprentice good enough for someone who’s first language isn’t English.

@andrewscottgreer 3 жыл бұрын

Whats so funny about him being a good teacher?

@MlgDuckies 3 жыл бұрын

@@andrewscottgreer stfu weirdo

@ihatemyjob9502 3 жыл бұрын

@@jraydonbohnson6508 pfftt i flunked english class

@franzhaas6889 6 жыл бұрын

THIS IS THE BEST FORE ARM VIDEO I HAVE WATCHED. THIS VIDEO IS ALMOST PERFECTION. THANK YOU. THIS IS EXTREMELY HELPFUL.😊💪

@RUOK2000 5 жыл бұрын

Brilliant tips Jeremy, I've been working on the bench wrist curls and its been killing me. Will try the standing variations during my next session!

@shrikantpawar6616 6 жыл бұрын

Merry x-mas

@SimSimon87 5 жыл бұрын

a great forearm workout is putting IKEA furniture together with just a skrewdriver ;)

@tubsen32 6 жыл бұрын

You're my new favourite KZfaqr. Hands down. Keep up the good work mate! Happy holidays from Sweden!

@JeremyEthier 6 жыл бұрын

Thanks man, means a lot. Merry Christmas!

@itchyrichy 6 жыл бұрын

CONGRATS ON GRADUATING BUDDY!! cant wait for all the videos to come

@ahmedo8928 6 жыл бұрын

Saw the title, subscribed

@s_saiprasath 5 жыл бұрын

Bro I am from India I am watching your viedo regularly keep posting more viedo 👌👍

@daniel2segura 2 жыл бұрын

Such a great channel! I get recommendations for your work on FB, TikTok and YT.

@jackiestephens3079 4 ай бұрын

I love the science of how you break it all down! So well explained.

@Farseer1995 4 жыл бұрын

Hey, Jeremy, what do you think of doing giant sets (e.g. 4 forearms exercises) to really stress the forearms?

@cabdiqaniaxmed652 6 жыл бұрын

thank you bro , but which software do you use to edit your videos tell me please

@veljkobjelic 5 жыл бұрын

watch one of his newer videos

@ebd8733 6 жыл бұрын

Finally someone on the KZfaq fitness sphere other than Jeff Cavaliere talking about forearms and grip strength!! kepp up the good work dude!

@crazymandavy 6 жыл бұрын

Your videos are great! You don't dumb anything down, which I appreciate.

@angelvalencia6782 5 жыл бұрын

I just want to be able to break someone's hand with my grip and open walnuts without a nutcracker

@MrClaudiolima2011 6 жыл бұрын

Jeremy Traduz seus vídeos para espanhol ou português ... São ótimos parabéns pela técnica!

@ecleslisboa4677 5 жыл бұрын

Eu ja pedi isso, rs. Me guio muito pelas imagens, mas queria muito entender o que ele diz. Mudei completamente a forma de fazer exercícios, esse cara é fantástico.

@sukiratgrewal 5 жыл бұрын

Bro, you explain quick, simple, and something newbies like could understand

@Ra-jr6nf 5 жыл бұрын

thanks for these science/study based cool videos. Adding the links for the studies made it even better. keep up the good work.

@Beebeepbooboop 6 жыл бұрын

Can you do a video on The Best Science-Based Workout for Penis Size?

@JeremyEthier 6 жыл бұрын

By the sounds of your channel name I don't think you'll need it

@Beebeepbooboop 6 жыл бұрын

Did you just assume my race?

@liamwolf7603 6 жыл бұрын

You are missing the ONE important exercise !!!

@SuperFlawless2010 6 жыл бұрын

Giggidy!

@GokuBlack-sn5dr 6 жыл бұрын

3 sets of reverse grip masturbation before bed is ideal

@livanmaldonado8646 6 жыл бұрын

Goku Black LMAOOOOOOOOOOO 😂😂😂😂😂😂😂😂😂

@RCdada609 5 жыл бұрын

What’s that the penis workout?

@edgarhernandez4529 5 жыл бұрын

Do Kegals for penis workout. Enhances growth

@friendly76 6 жыл бұрын

Thanks! I've been wanting to get some good exercises for forearms for quite some time! I'll be implementing all of these starting this week.

@ericrobinson1789 2 жыл бұрын

Needed this! Thank you

@hectorcerda5247 5 жыл бұрын

2:44 3:24 3:52 4:43

@barryirlandi4217 6 жыл бұрын

Or just do Judo... Gripping that Gi gives you a grip to be feared!!!

@hugonongbri8100 6 жыл бұрын

or bjj

@shad1666 6 жыл бұрын

Great video with good explaination and well illustrated . Thanks Jeremy !

@safdarlodi 5 жыл бұрын

The only reason why i subscribed is because u are a man who reads a lot and has a great competency... Love u bro.

@jefferydriggers8606 6 жыл бұрын

Shoulder?

@JeremyEthier 6 жыл бұрын

That's the next science-based workout I'm going to cover

@jefferydriggers8606 6 жыл бұрын

That you and and Merry Christmas

@evaldopina4405 6 жыл бұрын

Awesome

@howdoyoureallyfeel255 6 жыл бұрын

Lol you made this vid before a shoulder workout? Cmon man.

@JeremyEthier 6 жыл бұрын

😂 the wait will be worth it

@MrCkboss 6 жыл бұрын

Another great video Coach! Thank you! Congrats on the graduation & sponsors. I'd like another video concerning Shoulders! Merry Christmas & damn this forearm pump was huge!

@maderastudio8493 5 жыл бұрын

Hey thanks for the post. Video well done, informative, I think we all want to train our forearms better. (Correctly) anyway, will be putting this info to use. Thanks again. All the best.