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

[@ferdinandobarba3361]

Right, underrated, but only in current martial arts. Yang Lu Chang, the tai chi chuan (martial yang style) master used to shake a stick 300 times every morning, 3m long and as thick as a wrist

[@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!

[@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.

[@junkyard-p1s]

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

[@coacheugeneteo]

Thank you! 🙏

[@properbo88]

Every climber in the world would benefit from this. Great video!

[@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.

[@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.

[@metalmilitia980]

I definitely needed a routine for forearms. Going to give some of this a go! Thanks as always for the information! Video quality is getting better each time.

[@thebruuumiester518]

Exactly the video I needed! Super clear and in-depth!

[@norm9069]

I do static deadlifts on days I train my forearms with straps. I'll do one set of seated reverse forearms curls and then go strap over to the deadlift and pick it up and holds it for as long as I can, hook grip, not alternate or locked. It's helped immensely with any dripping exercise. I also do forearms curls with the elephant bar just because of the thicker bar.

[@sbmucy]

You sir, are gold! 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..

[@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!

[@froggy3496]

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

[@coacheugeneteo]

Thank you! 🙏

[@glenw-xm5zf]

Find a face towel Soak it in water. Wring it out slowly, get all the ater out. Repeat until your writs are tired. Ten mins 4 times a week. Also do a bar hang. and i bought this wrist roller back in the old days for $5 bux, You twist the thing, it works great. for more torture, do a bar hang for as long as you can hang on.

[@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.

[@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

[@Bariom_dome]

My forearms will thank me when they are the size of Ramon Dino's

[@kwerby3285]

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

[@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 🐐

[@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.

[@smebbo6435]

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

[@GirthGod]

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

[@coacheugeneteo]

Hope it helps!!

[@Burritosarebetterthantacos]

I can’t imagine having someone this awesome as a lifting coach. Absolute stud. There was a Shaolin Grandmaster in my area growing uo and he was known for his iron grip. Turns out he used the rice bucket daily.

[@crimsontrigger3632]

simple easy and efficient breakdown 👍

[@coacheugeneteo]

Glad you liked it

[@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.

[@aarychaudhary]

Appreciate your video I will follow and try sure thanx 😊

[@stevewilson5570]

awesome video thank you

[@spambunny123]

Another banger my bro

[@Alan_calisthenics001]

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 🫡

[@cajonesalt0191]

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!

[@FitOneswithVarun]

Wrist Roller is humbling to say the least

[@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

[@viceshark]

That’s a super prominent brachioradialis muscle. I learned that muscle name after watching your forearm workout video, after seeing your super prominent forearm muscle in this short.

[@jerryyan2483]

Both my wrists have been experiencing mild pain when lifting or doing pullups. I'll be trying this, hope this will help..

[@hellowill]

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

[@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!

[@hackerborabora7212]

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

[@coacheugeneteo]

Thank you! 🙏

[@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.

[@eg042680]

What's the approximate circumference of the wooden dowell you're using here? Also, what is the material of the white strap? Do you have a couple of search terms or links (so that I can find a source and make a purchase)? I have an old, severe wrist injury (missing some bones, point of fusion, and missing some forearm muscle) that limits some of my movements and I've begun to focus on this weak point to see if I can improve/strengthen it.

[@banglevision8207]

Another one please

[@kwkarol]

I'm absolutely loving this new functional movements content.

[@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

[@jolothefighter]

rice training mentioned!!!

[@firstnamelastname7990]

Are those little grip strength tools effective? If I want to do something casual at home when I'm not at the gym?

[@Coppyrightt]

Can you please drop the link for the leather straps my good sir? been using all kinds and none have looked as comfortable as those, I hate the big thick bulky ones those look perfect i'd absolutely cop a pair

[@coacheugeneteo]

In the video description!

[@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 ? :)

[@noalane3626]

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

[@staniolfyi]

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

[@FlameForgedSoul]

"Fearless Tofu Rice Bucket"=YT search bar.

[@Unknown_336-y2g]

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

[@Johnsonthe3rd]

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

[@c-townlasna3861]

Do you usr any handgrippers

[@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)

[@TheCascade14]

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

[@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 🤦‍♂️

[@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!!

[@tristanjames2575]

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

[@denproietti1707]

Can you use hooks instead of straps?

[@mohammadsaid9781]

thanks

[@lalithamichael2668]

Please show the exercises for each muscle bro!

[@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.

[@hubriswonk]

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

[@jon_chesty]

I had to hide my bucked from my wife

[@adrianli6505]

Are there any structured forearm training plans on Ganbaru?

[@mentalisme]

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

[@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 🫠

[@GerryJ92]

4:00 made me laugh.

[@JoseRodriguez-fy9so]

where is the link for the straps

[@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?

[@ihateroads7926]

0:05 what is this exercise called? It looks really cool

[@prometheusboat]

It's the wrist descunfimator ambilator

[@ihateroads7926]

@@prometheusboat truuuu

[@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.

[@okkk850]

so towel pullups are strenght or endurance exercise?

[@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

[@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

[@jolothefighter]

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

[@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!

[@geostgmatic2278]

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

[@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

[@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?

[@ALLrobotsAreSad]

This was a lot to take in

[@Samarthboi]

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

[@eagle5818]

You can basically train them everyday

[@roccoelliot]

💪💪💪

[@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.'

[@individuo7618]

And about opening the hand?

[@BLUEGUTTA]

The 36 chambers!!!!!!!! 😂😂😂😂💪🏾🔥🔥

[@coacheugeneteo]

😂

[@guitarhero69]

forearm strap link??

[@roofmini2613]

Watching this on legs day...

[@Dave_Gunderson]

Lee Lem colab when?!

[@coacheugeneteo]

👀

[@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!

[@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

[@KonadorAuchindoun]

hell yah, forearms r my favorite

[@shivprasadb1994]

Its Dave2D of fitness world

[@drewlester4566]

Strict reverse curls will get the job done.

[@AvalosTokyo]

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

[@gunmankhan8167]

4:44 💀💀💀

[@coacheugeneteo]

😂

[@on.kars5]

this all there is to forearms training

[@Sport-fy7dr]

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