A Simple Guide to Blow Up Your Forearms & Grip Strength

[@macthephysio]

As a physiotherapist student I would just like to express how much i enjoyed this video. From the breakdown of the functional anatomy to your suggested sample workout. This video is gold! Best spent minutes on youtube in long time. Salute!

[@coacheugeneteo]

Glad you enjoyed it!

[@user-dn4lg1dv5v]

I had extremely severe elbow pain for years when training, then once i started training my forearms through all of their functions, my pain went away. I also got stronger on all exercises that involve the arms in any way. Dont neglect the forearms. I learned the hard way.

[@coacheugeneteo]

Yes!

[@ReubenNinan]

Just when I needed help with my forearms Uncle Eugene comes in to save the day. Absolutely top tier and will be checking out the forearms section of the app!

[@coacheugeneteo]

Enjoy!

[@jolothefighter]

such an underrated area of training, especially for martial artists like myself. i try to do some of each of these everyday because they are very easy to train anywhere and grip recovers ultra quick! thank you for this amazing video ill be see ti check out some of these movements

[@coacheugeneteo]

Yes! Thank you! 🙏

[@phylippezimmermannpaquin2062]

Considering how few comments are here, youre right

[@Arceus-iy6sr]

Imagine being so fucking jacked that when you flex in a supinated or pronated position, you can see the different parts of the forearm 😭😭

[@phylippezimmermannpaquin2062]

Im lowbody fat so i can get away with it

[@Arceus-iy6sr]

@@phylippezimmermannpaquin2062 you’re right, being lean helps a lot

[@phylippezimmermannpaquin2062]

@@Arceus-iy6sr plus it tricks people into thinking im bigger than i really am

[@sbmucy]

You sir, are gold! Thank you

[@lots3799]

One of the best forearm videos I've come across yet!! Thank you!!

[@coacheugeneteo]

Thank you! 🙏

[@Grimm0351]

I have an old GSW injury to the forearm, and many of these are extremely difficult for me to do. However, by gritting through it, I've still seen good results, even at the baby weight I do.

[@smebbo6435]

i think it is worth mentioning- forearm training on the start of leg days - using straps!

[@Elluzive]

My forearms already take a pounding. They're mad at me.

[@vincentlee7359]

You go through a lot of tissues? Repetitive movement ?

[@dasdos002]

@@vincentlee7359I hope he doesn’t get an RSI from all that work

[@HuneeBruh]

5 sets of jerkin it until failure

[@kwerby3285]

Those weighted rods are a super cool way to train the forearms i never would have thought of that

[@froggy3496]

Man this might be the most informative video out the in the universe

[@coacheugeneteo]

Thank you! 🙏

[@usamakhanfit]

This is just what I needed as forearms are a weak point of mine. Thanks!

[@coacheugeneteo]

Happy to help!

[@jason2014]

​​​​@@coacheugeneteobut you are not really helping. Most of the time weak forearms are a symptom of overall lack of muscle development. Specializing in forearms for most beginners and novices is a waste of time. They should be focused on compound exercises. Isolation is great later on, but forearms land on the bottom of the list. They grow just fine with regular arm work..

[@jacktoy3032]

For wrist deviation, as I do not have a thick wooden stick, I grab a 30 lbs barbell by the middle and perform the exercise. I've also started a few weeks ago grabbing and holding with one hand a dumbbell by the weight end for 30 seconds to increase my grip strength.

[@crimsontrigger3632]

simple easy and efficient breakdown 👍

[@coacheugeneteo]

Glad you liked it

[@ricardotemporalgrein4482]

Eugene, you are a master. Can you help me? I've started working out a couple months ago, almost an year, and I understand that there are some muscles that the majority of people working out don't target, and I assume those muscles are needed for long term functionality of the body and for doing daily tasks and longevity. The main one that comes to mind are the forearm extensors and flexors, there are a lot of people in the gym right now who never strengthened those... What are the muscles that I, as an beggginer, need to work out, to sustain my exercise through the years to come?? I ask because I'm thirty years old and I can see clearly that this is something I will be doing for my whole life.

[@spambunny123]

Another banger my bro

[@noalane3626]

Do we cook the rice first? How much butter water and salt? Thanks Eugene

[@mentalisme]

It doesn't sound scientific. But it sounds useful.

[@TheDeadStyx]

Also for the straps. 10 years is really good. Its been 4 years, and I ripped 3 pairs of leather straps already (but my back day has them used on every exercise)

[@thiagopollo]

Great video!

[@mohammadsaid9781]

thanks

[@White1nsane]

I love it. And I would like to compare it to armwrestling, if you do all the exercises they do to strengthen their wrists and forearms you are all set up with all of these mentioned in your video. Whats your opinion on that ? :)

[@jolothefighter]

howd you know i was specializing in forearms this cycle?!

[@GeraltJones]

4:00 made me laugh.

[@pedrog5846]

Hey Eugene! Could you upload a short of the Wrist Roller Extensor set up? Some people say to keep arms straight and others say a slight bend is okay. Another point is whether performing the action at almost chest level, but I noticed you have it low. Thank you.

[@coacheugeneteo]

Sure! In brief - slight bend is completely fine. Some will find it more comfortable that way. Chest vs waist height is no difference. I personally find it more comfortable at roughly chest height as opposed to standing over as I show in some clips. But again, it's personal preference

[@staniolfyi]

how did i stumble into goku's youtube wtf i need sleep

[@JoseRodriguez-fy9so]

where is the link for the straps

[@georgewins8818]

Click bait! The thumbnail sent me here looking for the Shaolin initiate (Gordon Liu, is that you??? It's been a while, decades really, since the Saturday afternoon Run Run Shaw Chinese Westerns on Channel 5 here in NYC ceased airing) with the square nine-dotted white tatoo on his shaved skull releasing sonic booms while rubbing the edges of a saucer with the business end of his 10-meter long long pole dangling precariously at an unnatural angle and curvature in brazen defiance of both Newton's law of universal gravitation and Einstein's field equations. The Master Killer did have an impressive set of ham hocks attached to his elbows, though, as I recall, through a glass, dimly. I guess that stuff really works! Dayum! Now I'm all worked up. Guess I'll have to go to the vault and break out 'Duel of the Iron Fist' and 'Five Deadly Venoms', maybe even 'Street Gangs of Hong Kong.'

[@tristanjames2575]

Do offer a one-time purchase for perpetual app access?

[@TheCascade14]

Eugene, is there ever going to be a restock on some bigger hoodies on Ganbaru?!

[@gunmankhan8167]

Need a guide to deal with forearm imbalance 🙏🙏🙏

[@RDS_Armwrestling]

Train the unilaterally and ALWAYS do the smaller arm first and match reps with the bigger arm.

[@chrism9026]

Uncle eugene this couldnt have come at a better time I had a question about wrist deviation, a year ago I fell onto my hand while running and it healed in no time once I got back into training. However I noticed I was limited for lack of better words in the wrist I fell on, constantly having an aching but not painful feeling throughout the day like something was off and the only time I felt this in training was when I did chinups on a straight bar on the palm facing up side of my forearm where it connects to my wrist which used to be easy for me. Do you have any idea what could be lacking in my wrist strength that can be addressed to fix this? its been driving me crazy youre my only hope lmao

[@lgjm5562]

Yes my forearms do limit what I can do with rows and pulls. BUT, if that's true, why not stay at the lower weights until my arms catch up to my lats?

[@SprayNpreyT]

How to get thick forearms: 1 ) Be short

[@on.kars5]

this all there is to forearms training

[@nishu1404]

video is informative but i think rice bucket is good but in alternate don't fill bucket with sand, sand contain some sharp particles which will damage your skin

[@geostgmatic2278]

Can I ask where you got that coffee cup on your table?

[@AvalosTokyo]

"Avoid crossover with grip intensive exercise days." So...leg day.

[@StrongBodyandMind33]

I already have a big pair

[@anshkapoor7134]

My forearms seem to have atrocious recovery - to the point where it inhibits me playing sports or lifting more, which has made me largely avoid putting volume through my forearms, which has lead to my forearms being weak in proportion, but with such poor recovery its hard to train, and im stuck in a loop. Any suggestions for recovery?

[@coacheugeneteo]

Give yourself a dedicated block where you focus more on forearms to push through and break the cycle

[@Sport-fy7dr]

Not bad but i expected a bit more heavy stuff like forearm ultra training for Armwrestling.

[@HambledonRehab]

Is this called a specific programme in the app? I can’t seem to find it 😞

[@coacheugeneteo]

They're set up as individual workouts you can add to an existing program. Head to Workouts, then Arms to find them all!

[@HambledonRehab]

Thanks Eugene, I was looking for forearms 🤦‍♂️

[@roccoelliot]

💪💪💪

[@mentalisme]

When people pretend to not know where a link is, I kinda feel like if they can lie about that, what else?

[@stanthompson3379]

This is hilarious 😂

[@marzoval9551]

Isn't the motion of supination more biceps than forearm?

[@user-he4ef9br7z]

No. Biceps play a role, but the supinators are the prime movers.

[@marzoval9551]

@@user-he4ef9br7z Okay thanks for clarifying. I wasn't sure which one played the bigger role.

[@coacheugeneteo]

It's both. Mainly forearms!

[@BLUEGUTTA]

The 36 chambers!!!!!!!! 😂😂😂😂💪🏾🔥🔥

[@coacheugeneteo]

😂

[@danzig8985]

👊

[@Moonjonnn]

Matt stonie but he's a gym bro

[@gankt]

He left out one of the key elements that will be really helpful: Having the short arms of a 5'2 man

[@sethkang4410]

all physics are amazing but big forearm is just different

[@coacheugeneteo]

Truth

[@ernstaugustin3392]

First comment #nice

[@coacheugeneteo]

🫡

[@sonzai5162]

Train like an arm wrestler, ez as that

[@LAskeHosting]

Bro lower vibrance or red saturation by 3% so you dont look so orange

[@Jafmanz]

No offence but I don’t even need 8 exercises for my whole body never mind my forearms.

[@Sluttysuzy420]

Edging for 3 sets of 10 minutes minute death grip style.for best results

[@coacheugeneteo]

😂

[@PhilmoreButtsUp]

You want the ultimate forearm guide just start busting about once every hour. I'm up to about a gallon and my forearms are the size of my head.

[@FitOneswithVarun]

Wrist Roller is humbling to say the least

[@paulblake1164]

2:06 The old kung fu films with the student (Gordon Liu) being put through hell are always winners in getting the point across.

[@ShadowsK.Y]

7:25

[@paulblake1164]

@@ShadowsK.Y Good spot, that's Jackie Chan, and I think the film is Drunken Master.

[@ShadowsK.Y]

@@paulblake1164 the 🐐

[@ShaneMcGrath.]

3 months to get over a forearm injury/tennis elbow, I definitely need to watch this one. I went a bit too heavy on a new kettlebell exercise, Won't make that mistake a again!

[@TheDeadStyx]

Getting straps was one of those good things I did. Made me focus on the muscles I actually came to the gym to work on. Made it possible to push them quite farther. For the forearms. Cant really find that sweet spot for the rotation movement with cables. Putting the machine below makes the movement short and stiff. On the top - better, but the cable/rope eats into the arm, making the movement painful, but not productive. Thanks for this vid. Definitely stuff to try out.

[@apex9177]

I suggest watching TylerPath he has a video on "The only 3 Forearm exercises you need to grow your forearms faster" He shows a method on how to use cables while holding your arm in place at the 5:15 mark into the video I had the same problem trying to really activate forearms, I tried his method and got the best forearm workout/pump I've ever felt, it was comfortable enough to really push it a few sets until almost failure I had the cable set at shoulder height and I pulled my wrist as close to my shoulder as I could and held it in place with my other hand, as soon as I started curling inwards I knew it was the sweet spot 💪🏼 Hope that helps let me know

[@TheDeadStyx]

@@apex9177 thanks. WIll give it a try

[@apex9177]

​@@TheDeadStyxHow did you go did you find the sweet spot?

[@TheDeadStyx]

@@apex9177 in the process. Was good with the vertical movement to the point where everything hurts and the muscle cant take more. But the swirl needs work.

[@jolothefighter]

rice training mentioned!!!

[@hubriswonk]

My Asian girlfriend will lose her mind when she sees me wasting a bucket of rice for grip strength!!!!!!😂

[@nihalsthenics]

Hello I wanted some advice related to pain on ulnar side of my left hand wrist. It pains when in supination and when I stretch it keeping my arms straight and pull my fingers back for warmup where fingers are pointing downwards. Should I continue training my wrist and forearm strengthening or should I just rest. Any help would be greatly appreciated. Thank you (It also pains while pronating and supinating to rotate something)

[@ataraxia4526]

If you have a tennis elbow, tendon rupture, or other similar issues, then there might not be many exercises you can do. So far the only somewhat forearm specific exercise I have found that I'm able to do is Bottoms-up plate press.

[@Teehe98]

Was looking at the thumbnail and then at my forearms. They are already wider than my upper arm and I wouldn't even know on which days to implent additional exercises

[@coacheugeneteo]

Hope the guide at the end helps!

[@gunmankhan8167]

4:44 💀💀💀

[@coacheugeneteo]

😂

[@rzrpwr]

I have a hunch it's a "subscription 🥴" app too. Correct me if wrong.

[@coacheugeneteo]

Heaven forbid I charge a recurring fee to cover our recurring development costs. The last year alone I've invested over $2 million into it and we continue to push out significant upgrades for our members 🫠

[@bui7755]

Next video Neck Training.

[@christopherwhitley9923]

golfers elbow? weak flexors :) Apparently if you don't train the flexors and become too strong on grip strength you get golfers elbow. Once i train my flexors, the pain magically disappears. I kinda got the clue once my pullups got good but my elbow always hurt afterward.

[@MasonBoothroyd-b8c]

Ye 😂

[@hellowill]

I tried everything to fix my wrists after years of RSI. Dead hangs and the rice bucket seem to be most effective.

[@joelbell6075]

Mister Eugene Teo, have you tried the Captains of Crush series of grippers? If so, what is the highest numbered gripper that you can close? I recently became strong enough to completely close the #2 gripper with my right hand only, which is rated at 195 lbs.

[@fincent]

I've done couple minutes of rice bucket for few weeks before the main workouts and started including some of these forearm moves (twice a week), namely the four mentioned in the beginning. Like 20x3 rep sets with a fairly light resistance band and sometimes weights instead. The pronator one blew out my right elbow. It felt jammed up during a chest workout and I just rotated the arm without any weights and it started making grinding sounds and hurting. Now I can't wash the dishes anymore and have trouble extending the arm. I started doing this stuff with the goal of having an even lower chance of injury... Worked out great, hahaha. I'm guessing all the extra stuff has created muscle imbalance where the triceps have fallen behind the forearms and biceps. Never had any trouble with my elbows before.

[@Cameron251.0]

Are you ok bro?

[@fincent]

​@@Cameron251.0 Unfortunately no, my right elbow is now weak as hell. They said it might take up to 10 months to heal. I did nothing differently in my basic workouts. The only things I added were ~3 min rice bucket for warming up and few variations of the wrist and forearm moves every 3 days or so. 4 weeks in my elbow was busted. I did pronation and supination with either 5 kg offset weight or a 10 kg resistance band for 3 or 4x20 sets. Just very unlucky I guess.

[@espenstoro]

Lots of forearm training until we can do the strongman 25kg bumper plate flip and catch. 😵

[@Michaelcald3ron]

Hi Teo where can I find a thick wooden stick like the one you have?? Series question sounds wierd😂 but its series! Im trying to find one but I cant find it anywhere!!

[@atyibali6630]

Hey eugene idk if ive missed them but what workouts should i do to specifically train my wrists? my right wrist is a big let down and stops me from progressing

[@aarychaudhary]

Appreciate your video I will follow and try sure thanx 😊

[@Relentless_Hard_Enduro]

Eugene, fantastic video. Not only is quality, but the content as well. Well done on packing that much info into 9mins. Thankyou. 🤙🏼

[@coacheugeneteo]

Much appreciated!

[@nathancarl7378]

Hi Eugene! I have been training calisthenics for almost a year, but I'm dealing with some tendonitis in my right wrist. Do you suggest any of these exercises while working through an injury, or would it be wiser to wait until recovered?

[@drewlester4566]

Strict reverse curls will get the job done.

[@okkk850]

so towel pullups are strenght or endurance exercise?

[@adrianli6505]

Are there any structured forearm training plans on Ganbaru?

[@Johnsonthe3rd]

The quality of the videos is what makes me stay its just satisfying to watch🙄🙄

[@shivprasadb1994]

Its Dave2D of fitness world

[@lalithamichael2668]

Please show the exercises for each muscle bro!

[@wakawaka1976]

Some ladies really like the forearms..

[@madsharlev2581]

Yeah straps are a modern implement. Explain to my why they had better forearms/upperbody balance back when they didnt use straps..? I would rather have my entire pulling chain of muscles work in perfect balance. If i cant grip it, i cant rip it

[@DustySteel]

What are your thoughts on flexing while moving with no weights or very light weights? Isn’t that basically Tai Chi or Qi Gong?

[@coacheugeneteo]

Doesn't do much for hypertrophy if that's your goal

[@individuo7618]

And about opening the hand?

[@carljones9640]

Very informative. Have you ever seen the specialized training that arm wrestlers do for hand, wrist, and forearm strength? A lot seems similar.

[@coacheugeneteo]

Yes!

[@KonadorAuchindoun]

hell yah, forearms r my favorite

[@SuperBlackBeto]

Now for calves :')

[@guitarhero69]

forearm strap link??

[@Samarthboi]

i heard forearms heals faster so should i train them on alternate days?

[@eagle5818]

You can basically train them everyday

[@Alanlift]

I was thinking about wachting some KZbin to do something about my tiny arms yesterday now this video dropoed I know its 🔥 and it's all I need

[@coacheugeneteo]

Good luck 🫡

[@user-he4ef9br7z]

My forearms take forever to recover and forearm training really affect the next few sessions.

[@RDS_Armwrestling]

Interesting. Perhaps eat a little more and do a little less volume/intensity per session.

[@hackerborabora7212]

Best coach best channel I'm a fun before you open your personal gym

[@coacheugeneteo]

Thank you! 🙏

[@wrestlingfan861]

Matt stonei

[@GirthGod]

Your last forearm installment helped me a ton. I’m sure this one will do the same

[@coacheugeneteo]

Hope it helps!!