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Bigger Forearms: Ranking the Best Exercises Using Science

By House of Hypertrophy

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Main point

Direct forearm training is necessary for optimal forearm growth, and certain exercises and variations may be more effective than others.

Tl;Dw:

  • Your forearms help you hold things
  • To make them stronger, you need to exercise them directly
  • Some exercises are better than others for making your forearms strong
  • You should try to make your forearms work hard when you exercise them
  • Using special grips or moving your fingers in certain ways can help make exercises better for your forearms

Summary

The forearms are involved in all exercises where a bar is grasped with the hands, but direct forearm training is likely needed to maximize and accelerate forearm gains. The literature indicates that achieving high muscle fiber recruitment and tension is required to optimize growth, which can be done by ensuring the forearms are the limiting factor and training the exercise hard enough to get to or close to failure. Wrist curls and extensions are essential exercises for forearm training, with variations such as using fat grip attachments or allowing fingers to extend during the lowering portion potentially making the exercise better. The brachioradialis is a large forearm muscle that is highly involved in elbow flexion, and exercises such as preacher curls may be superior for training this muscle. The conclusion is that direct forearm training is necessary for optimal forearm growth, and certain exercises and variations may be more effective than others.

The main Assertions by importance (4)

  • Direct forearm training is necessary to maximize and accelerate forearm gains.

    Explained:Direct forearm training is necessary for optimal forearm development because the forearms require specific exercises to target the muscles and promote growth.

    Context:The context is the discussion of forearm development and the role of direct training.

    At: 1:46 Part I: Wrist Curls Ranked:

    "Direct forearm training is needed to truly maximize and accelerate your forearm gains."

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • Wrist curls are an effective exercise for targeting the forearm muscles.

    Explained:Wrist curls are a useful exercise for targeting the forearm muscles, particularly the flexor muscles, because they involve flexion of the wrist, activating the flexor muscles.

    Context:The context is the discussion of exercises for targeting the forearm muscles.

    At: 6:53 Part II: Wrist Extensions:

    "Risco can be performed with a forearm horizontally across a surface."

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The forearms are involved in all exercises where you must grasp a bar with your hands.

    Explained:The forearms play a crucial role in various exercises, particularly those that require grasping a bar with the hands, because they are responsible for wrist and finger movements, essential for the execution of these exercises.

    Context:The context is the discussion of forearm development and the role of the forearms in exercises.

    At: 0:00 Intro:

    "The forearms are involved in all exercises where you must grasp a bar with your hands."

    Evidence (0)
    * No Evidence
    PRO
    PRO

  • The brachioradialis muscle is highly involved in elbow flexion and requires specific training to target it effectively.

    Explained:The brachioradialis muscle plays a crucial role in elbow flexion and requires specific training because it is responsible for flexion of the elbow and needs exercises that target this movement.

    Context:The context is the discussion of exercises for targeting the brachioradialis muscle.

    At: 9:55 Part IV: Final Thoughts:

    "The bracher radialis is a fairly large for our muscle it's part of the posterior compartment but isn't involved in wrist extension rather it's highly involved in elbow flexion."

    Evidence (0)
    * No Evidence
    PRO
    PRO
(4)