How to Build Big Forearms | 3 Forearm Exercises w/ Victor Martinez

When's the last time you trained your forearms? If you're like most, probably never - and it's contributing to your lagging arm development. Take these 3 exercises from IFBB legend, Victor Martinez, and start building your forearms today.
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[@jim1237]

finally somebody that trains forearms!

[@muscleandstrength]

Jim 123 💪💪💪

[@lightspeedhorse8964]

AND with forearms, have a hard time watching guys with no forearms trying to show how they think it's supposed to be

[@IG175]

I know this is really late but literally just type "forearms" in youtube I dare you

[@matthewtonna1]

Never understood why most people don’t train forearms…the muscle that is shown the most

[@AlsatianK9]

I love how all these guys take the time to patiently explain the whys and hows of the exercise

[@muscleandstrength]

Akil Das very thankful they do it for us and our audience 😎💪

[@AlsatianK9]

@@muscleandstrength yeah, it's especially useful since I've become a little more serious about lifting in the past few weeks ( though I'm just doing it to gain some strength and just to get fit)

[@muscleandstrength]

Akil Das that’s what’s up man! Glad we can help! Keep it up and good luck with your goals!

[@perilouslambasting6816]

The veins on his forearm are larger than my forearm

[@muscleandstrength]

Perilous Lambasting same lol 😂

[@darthbane2669]

Roids. He will shrink down when he is off the drugs.

[@kdsavage1991]

@Sharkeyes 980 nigga wtf is your problem? Lmao

[@azeemkhan506]

Khan

[@abdikadirnoor9717]

Perilous Lambasting hhhhh funny 👨

[@JohnSmith-zo6ir]

This guy knows what he's talking about ... take that from an older guy of 60. To the young guys, always train with the future in mind. When you get older if you haven't trained your forearms routinely you will reach a point where your gains in weight (biceps especially) will stop prematurely, not because your other muscles can't handle it, but because your forearms are too weak to handle the heavier weights that your other muscles like your biceps are capable of. Weak forearms will also limit your ability to max out on pull ups due to weak grip strength. His other good tip which is hardly ever mentioned, is "do not roll your fingers". I used to do this and it resulted in tendon injuries. Your fingers are connected to tendons. Your forearms must do the work not your fingers. Forearm exercises are hardly ever taught or practised in the gym, but they are the most important to train if you want gains in other exercises, especially as you get older because you want all muscles working in your favour to do daily tasks. Great video thanks.

[@theterminator8707]

I appreciate the heads up. Coming from a 17 year old kid

[@subscribetobrawnykingfitne5856]

Thank you sir 👍👍

[@stiansetermo9177]

no he dont.

[@Rexy_12369]

Thx bro

[@iosu8962]

Appreciate sir thank you very much

[@kinggeorgewallen]

He actually has forearms. Everybody else doing forearm tips and exercises, don't have any forearms. This guy's legit!!!!

[@aymantaha947]

i know it's about forearm ... but daaaamn i can't take my eyes off the triceps

[@muscleandstrength]

Ayman Taha LoL 💪💪💪

[@littlemoo52]

3:20 convinced every gym has that jacked old dude walking around

[@Adobofor3]

Hes jacked old btw

[@terrystarks2507]

The UNCROWNED Mr. OLYMPIAN!

[@muscleandstrength]

Terry Starks 💪💪💪

[@eggzlover6138]

Ur trippin

[@djwalruss4897]

Arnold classic champion. . basically Mr universe

[@CaneFu]

No one had better forearms than Popeye and all he ever did was squeeze cans of spinach.

[@sheadiggs9355]

Word

[@CaneFu]

@Mighty Mike Olive Oyl didn't have any (.)(.) to squeeze

[@Equinsu_Ocha]

Ur the champ hands down. Def enjoy ur workout tip vids. Simple, to the point yet keeps u interested 👌🏽

[@muscleandstrength]

💪💪💪

[@spookybwi]

He is a good trainer. Clear and informative instruction

[@joezapata9084]

Victor is very knowledgeable and explains everything well

[@yair7227]

When I saw VICTORs name I automatically clicked!💪🏽💪🏽💪🏽

[@muscleandstrength]

Yair Mendoza appreciate you checking out the vid! 💪💪

[@mauricecooper9763]

Awesome tips from the Forearm king himself!💪👍👍

[@zackmartin4897]

man!!!!!! this is the best bodybuilding channel by far😎👌👌please keep up the great content... we really need more of Victor

[@muscleandstrength]

Maurice Cooper Popeye forearms 💪💪💪

[@muscleandstrength]

Zack Martin thank you for the support, Zack! Thank you for watching!

[@pieter7722]

Phil Heath is the forearm king. He's the only one with biceps in his forearms.

[@TheMucleGuide101]

Have you ever watch frank mcgarath? He is king of forearm.. 👑 2nd will be phil health.. 3rd will be victor

[@sosolinhasnba2k24]

Great Video...and straight to the point!!!

[@David-nu6kw]

Thanks for the detail. Its overlooked.

[@scottloy89]

Best tutorial I've seen for forearms, thx!

[@TheProphecy25]

Thanks man I just found videos and love it. You just got yourself a subscriber.

[@muscleandstrength]

Thank you for subscribing!

[@BigBoss-zi5ss]

I went crazy on my forearms using these and a few more excercises and I thought something was wrong that's how sick the pump was..my fingers were frozen for a few minutes and my wrists and lower forearms were bulged out..I was worried for a min but man if you like that pump it's the greatest feeling ( al la arnold)

[@terrybuchanan1]

workin HARD! New knowledge learned here, will use some key principles here in my regular workout plan with resistance bands i created

[@shad1666]

Another great video from MS . Thanks!

[@muscleandstrength]

shad1666 thanks Shad! 🙏 appreciate the support! 💪💪

[@Tradbow85]

Man he was my favorite growing up

[@lots3799]

Great tips. I'm doing this tommorw! I like your way better. I was rolling my fingers. Thanks.

[@ssteam-lw5pi]

subscribed ! omg best forearm exercise i had cuz of u ! thanks pls make more vids !

[@bjssanjaypandey3644]

Awesome brother 💝 and thanks

[@p71josh]

Great vid. I just recently started doing forearms again, they’re easy to put on the back burner and forget.

[@muscleandstrength]

GoMangoRT a lot of people forget to train them - thanks for watching!

[@PavelKolevFit]

Very good exercises to build strong forearms. Though I would add Wrist rotations with straight bar at the end, to get that burning feeling I personally love!

[@muscleandstrength]

Pavel Kolev solid exercise! Thank you for that tip!

[@FaisalRehmanMe]

The Best instructor in the fitness industry. 👌

[@charlesben7856]

Hey Vic I’m a huge fan from Morocco I watched all your videos. You’re the best , so humble so amazing

[@muscleandstrength]

Thank you for watching!

[@Junior.kablan]

Dope🔥 and great advice. A must try for sure

[@muscleandstrength]

African Beast Fitness let us know how it goes if you try these exercises out!

[@herambbhide7411]

Amazing video and thank you for forearm build guidance,..can u also show how to relax after the superpump?

[@muscleandstrength]

Thank you for watching! We'll see what we can do

[@thomasfurey00]

Just tried this today my arm's are pumped great video get this guy to do more video's. 👍 💪

[@muscleandstrength]

He's coming to town for more 😉💪

[@NeverGiveUp-ti9kb]

Vic is one of the best, thx for the knowledge

[@muscleandstrength]

Never Give Up thank you for watching! 💪💪

[@leelunk8235]

MARTINEZ.....I LIKE THE WAY YOU COACH, I'M ALREADY EXPERIENCED BUT YOU ARE GOOD AT HELPING PEOPLE, KEEP IT UP~!

[@muscleandstrength]

💪💪💪

[@8981USMC]

Great instruction!

[@jimmyjones1243]

Trying this routine immediately!

[@ioncorrea8]

I love training forearms, dont know why theyre so underated. Its so important for aesthetics and strenght 💪🏻💪🏻

[@roralokayana62]

Love your video brother 👍🏾💪🏾will do your exercise 💪🏾🤙🏽

[@muscleandstrength]

Thank you for watching! 💪

[@TheAhmedmarco]

Very informative, nice video Victor.

[@muscleandstrength]

Ahmed Askar thank you for watching! 💪

[@user-nr4ft2wf7f]

Usefull tip.Great work😎💪

[@muscleandstrength]

Κωσταντινος Γκολετσος thank you for watching 💪💪💪

[@ezwalduzumaki3161]

love these kind of videos dude

[@muscleandstrength]

Good to know! Thank you for watching!

[@mathikumar3204]

Good tips, thanks

[@priyajeevansingh184]

Very impressed Mr. Victor

[@PeterCianci]

Vic's got one of the all-time best physiques; amazing proportion and symmetry.

[@JT-nu1oi]

As a drywaller in my youth my fingers are strong always used reverse curl movements after snapping drywall my forearms are like rocks I still work them out got some nots around wrist area though👍🏻great tip

[@Mab328]

More of Vic please. Great content

[@muscleandstrength]

He's coming to town next week - more content coming soon!

[@ajmobilemastertechniciannu9427]

Nice video victor 🇩🇴 I’ll try that tomorrow s Work out👍🏻💪

[@muscleandstrength]

💪💪💪

[@sheadiggs9355]

Appreciate it. Adding this in, to ight

[@onesetmax]

There is a lot going on with the wrist/forearm years ago you didn't see to many straps for lifting. Although many movements can strengthen your grip forearms are a must do movement. I've been in construction and plumbing business most of my life. Before all these cordless power tools we hand to grip and twist material to bend it to or will. A simple thing like having to screw in hundreds of screws over time would really blow up your forearms. It would also increase the size of your fingers. Talk about popeye arms. Great video young man I think this is an overlooked body part. nicely done thanks.

[@SK-zt1gn]

thank you so much mr martinez

[@muscleandstrength]

Thank you for watching!

[@zeroman155]

I use a wrist roller that I bought on Amazon. The brand is TDS from New York Barbell. I place it on one of the pins on my squat rack. Great gains.

[@wrigleys321]

Nice one - as always!

[@muscleandstrength]

Appreciate the love and support!

[@albertargibay3979]

You deserve to be Mr. O you bring alot to the table judges must be blind. You are great ambassador to the sport. You came to my gym determine gym in poughkeepsie , ny man and I missed it.

[@nicholasmyers7385]

Thank you

[@jhardty]

victors videos are always so good

[@muscleandstrength]

Astro got a lot more coming! Stay tuned!

[@wrigleys321]

Astro yup indeed, they really are!

[@mrjon75]

Thanks 👍

[@surfcruzer]

Victor has an amazing attitude!

[@goreds551]

His remark about carying something heavy like grocery bags after those wrist curls is not a joke. It makes sense. The forearms are already prepumped but your grip strength has not been affected. Holding something heavy in your hands like dumbbells with the farmers walk will just add to that pump. Great idea.

[@SaturnDancer10]

I always roll the dumbbell on my knee to squeeze and build the forearm. But I will try that technique thank you

[@jacksterling9258]

Love it! Damn those forearms are bulletproof!

[@muscleandstrength]

Jack Sterling glad you enjoyed the video! Hope it helps you build some killer forearms!

[@freddipilarcruz156]

Amazing video 😎

[@muscleandstrength]

Freddi Pilar cruz thank you for watching! 💪

[@jeetendrak8073]

Great video. Sir u r great ur triceps 👍💪

[@daniyeru6765]

Thank you! All the other KZbin videos are lame! This is spot on advice from a mass monster that actually has forearms!

[@samirfighter1213]

Thnk 4 this video

[@anjanghosh8008]

Thanks sir ! 👍👍

[@leonbatista7654]

Great video from my cousin big Vic 🇩🇴💪🏼

[@muscleandstrength]

Leon Batista 💪💪💪

[@felixnunez1]

The dominican dominator.💪

[@stanimirmihov]

Good video. I always have in my bicep routine one exercise that target the forearm. P.S. My gf wants me to have strong fingers

[@Someone-hs5yb]

Opening and closing the hand don't gives you thicker fingers. Only makes your forearm bigger

[@RCstrats]

Very very good!! I’ll do it !!! THANKS !!!!

[@muscleandstrength]

Enjoy!

[@albertargibay3979]

Victor You are so charasmatic brother love your videos when I retired form the prison system even the inmates all worshiped you man . you have really gone out to impress the masses and you are just a good soul. God bless. I grew up around washington hts. brother you are the real deal . You can tell you are dominican brother you are funny at times when you tell it like it is in your work out instructions. All the best to you hermano!

[@Psychedelic430]

Victor knows so much about bodybuilding , i wish he was my mentor.

[@muscleandstrength]

sToNe gARdEN same 💪💪

[@sonuvml9457]

Thanks sir

[@IsaacAsante17]

Those forearm veins are as thick as cables. I have a long way to go...

[@muscleandstrength]

Isaac Asante so vascular- thanks for watching Isaac!

[@MaheshWalatara]

Its the increased blood cell count caused by his steroid abuse causing high blood pressure!

[@GotFaculty]

@@MaheshWalatara As the muscle gets bigger it needs more blood thus bigger veins..

[@MaheshWalatara]

Its due to the steroids increasing his blood volume.

[@aktsa7997]

thank u victor

[@salbarrera4701]

Thanks

[@Miamiflow885]

ive frucked up some where in the past, My fingers are bulked and cut

[@ralphruhl3806]

Victor looks amazing ! I wonder how many reps can he do with a 100 kg power twister bar.

[@ibrahmahr]

Thanks for the tip victor martinez and m&s

[@muscleandstrength]

Ibrah Mahr thanks for watching Ibrah! 💪🙌

[@ibrahmahr]

Ur welcome iron brothers

[@muscleandstrength]

Ibrah Mahr 💪💪💪

[@carrot5570]

His forearm is the size of my calf like I cant compete

[@aymanlockhartable]

Victor got my respect!

[@muscleandstrength]

Ayman Lockhart thanks for watching! 💪

[@Stayfittogether]

Really good video #stayfittogether

[@muscleandstrength]

Thank you for watching!

[@luketimewalker]

AWESOME

[@robertdowell6966]

After a while of doing them what should your max be for weight to avoid injury

[@gurwindergillgurwinder5155]

thanku victor

[@muscleandstrength]

Gurwindergill Gurwinder thank you for watching!

[@G1antPurpleHipp0]

Is there a difference between doing the wrist curls behind the back and just doing them in front?

[@TYE2020]

Subscribed

[@artdedushi2023]

Hey Victor, do you always use straps?? Great video.

[@theworldofbodybuilding5480]

good exercises andvusefull

[@muscleandstrength]

mahdy shafik mahdy glad you liked the vid! Thanks so much for watching! Put ‘em to good use 💪💪

[@alexfallahparapari8849]

king of coaches

[@fitnesscoachmasterji]

thankyou sir please sir make aa video for muscel gain ditte plan

[@muscleandstrength]

Thanks for the suggestion!

[@CaliCG89]

I am a 3D artist and I work in Anime collectibles, those videos are a great library when I need to fix the anatomy on my 3D models.

[@lots3799]

If you say some people do 15 reps, is that because they are trying for strength? I want size. Should I use light to moderate weight and try to do 20 or 25 reps,3 sets for size? Or heavy weight 20- 25reps?

[@pedieasuncion4277]

Aye Victor I ripped my shoulder muscle what do I do? Wait a couple months to lift ?

[@potbellypapi7005]

Love hitting these then finish up with some heavy farmer carries

[@sunnybidhuri3198]

Good job sir

[@muscleandstrength]

Sunny Bidhuri thank you for watching!

[@yardley1740]

When I do the 3rd exercise, my wrists crack is that bad or should I keep going

[@ericmcclellan419]

How many times per week is he recommending you do these exercises for results?

[@AIisthefutureofourall]

awesome

[@muscleandstrength]

Thank you for watching! 💪

[@Raskolnikovvvvvv]

Will I get these veins if I train my forearms every day like that? (I don’t want the veins, just the size)

[@davidabbot1990]

Love these vids from Vic. When are we gonna see you up on stage next?

[@muscleandstrength]

S T thanks for watching! Plenty more vids with Vic to come! I believe he still competes, maybe he’ll make a run at the O next yr 😉

[@conbjjicon]

Would it make more sense to remove the wrist supports