How To Force Your Forearms To Grow, by Ryoga on YouTube. 4 min 44 s.
- Video length
- 4 min 44 s
- Time to do it
- 20 minutes
- Difficulty
- Easy
- Steps
- 10
What you need
Steps
Train forearms two or three times a week, always at the end of your session. Your grip is needed for rows, pull-ups and deadlifts, so tired hands ruin those lifts.
Warm up first. Make 10 slow circles with each wrist in both directions, then do 15 easy wrist curls with no weight.
Do wrist curls for the muscles on the palm side. Sit, rest your forearm on your thigh with the palm up, and curl the dumbbell up. Do 3 sets of 12 to 15 reps.
Lower the weight slowly on every rep, taking about 3 seconds to drop. The lowering part does most of the growth work, so do not let it fall.
Do reverse wrist curls for the top of the forearm. Turn the palm down, use half the weight, and curl the back of the hand upward. Do 3 sets of 15 to 20 reps.
Hang from a pull-up bar with straight arms to build grip. Do 3 rounds of 20 to 40 seconds, resting a minute between rounds.
Do farmer's carries. Hold a heavy dumbbell in each hand at your sides, keep your shoulders back, and walk 30 to 40 metres. Repeat 3 times.
Add thick-grip work by wrapping a towel around the bar or handle. Squeeze hard and do 3 sets of 10 to 12 reps.
Progress each week by adding a little weight or a few seconds to your hangs. Keep reps between 10 and 20 and stop the set when your grip starts to slip.
Finish with a light stretch, pulling your fingers gently back for 20 seconds per hand, and give your forearms a full rest day before training them again.
Tips and common mistakes
Sharp wrist pain is different from muscle burn, so stop the set and lighten the load if it hurts.
Never train forearms right before back day, or your grip will fail early on pull-ups and rows.
Slow, controlled lowering builds more size than swinging heavy weights up fast.
Squeeze the bar or handle hard on every rep, even on light sets, to train the grip along with the muscle.
Questions
How often should I train forearms?
Two or three times a week is enough, with at least one rest day between sessions. Forearms recover slowly because you use them in almost every other lift.
How long until my forearms look bigger?
Expect small changes in 6 to 8 weeks if you train consistently and add weight over time. Grip strength often improves before you see visible size.
Can I build forearms without weights?
Yes. Dead hangs, towel hangs, and squeezing a rolled towel or a tennis ball all work. Add a loaded backpack for wrist curls when bodyweight gets easy.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
