The ONLY Forearm Workout That Matters (TRY THIS!!) | MIND PUMP

[@TFreshour08]

Thumbless reverse curls BLEW UP my forearms. Personally I do all of these besides the wrist curl because my forearms are pretty big from baseball in college (plus I don't use wraps except for PR's) and they have all yielded amazing results. Sal.... you are my spirit animal.

[@andrewgipson1105]

Fresh M3 I want to try that one too

[@victoriousmuscle8632]

I haven't done thumbless reverse curls yet, but I believe you and echo what you're saying because this is happening to me with thumbless pullups.

[@bailey78]

I have been looking to build my grip and forearms. These look like the added exercises that I need. Thank You.

[@erickstanza8782]

If you want sick forearms become an electrician. Those guys are using screwdrivers all day and have forearms like lemons!

[@seetsamolapo5600]

Why though? This is so freaking TRUE!!

[@billpeart]

They must use their bellies as well

[@DieFlabbergast]

Carpenters, sailors, miners, heck! anyone who does a manual job. Why do you think Popeye had forearms like that?

[@Mcphan9946]

Wow bro u to accurate my dad and uncles are electricians 20 years plus and they have amazing forearms and I've never seen them pick up a hand grip

[@JoeBetsonVettes15]

Auto mechanics too lol

[@e.h.8159]

“YOUR HANDS CAN HANDLE TREMENDOUS AMOUNT OF LOAD...” THATS WHAT SHE SAID...

[@SuperJpzee]

lol

[@venkatbalachandra5965]

E. H. Dude, you've got 69 likes right now.😂

[@ojmakkin4207]

S.O.B😂

[@theepilogue2190]

@@venkatbalachandra5965 make that 369

[@KittSpiken]

I've found splitting a symmetrical workout out in half (ie doing a curl or shoulder press one arm at a time) while holding a lighter weight in your off hand for a drop set, then holding the higher weight while I finish with the lighter set to be a great way to help work my grip strength and endurance while working other muscles groups.

[@nickturner9476]

One tip for the reverse curl, (you'll have to lower the weight), is keeping the elbows further back is that it forces you to move the bar up and down your torso (sliding against it basically). Big difference.

[@user-zm9gc1kt8b]

Great tip mate!

[@cx2900]

so a reverse drag curl? what makes that better, more time spend with your forearm parallel to the floor, thus more difficult moment arm?

[@junkyard-p1s]

​@@cx2900I wish I knew the answer to that o e myself. But I'll give it a try!

[@babyyoda3460]

I'm a girl, but I had a stroke when I was born and I use my let hand for EVERYTHING. So thx, I will add this to my routine

[@koritsu9654]

What da dog doin

[@oscarbear7498]

You use your left hand for everything as a girl hmm, 😍

[@Cornbrudd]

@@oscarbear7498you’re weird

[@oscarbear7498]

@@Cornbrudd you and my therapist can both fk off, I'm not weird!!

[@arlokk]

@@oscarbear7498 bro tf is wrong with you

[@thanatos204]

"Your hands can handle tremendous amounts of load." This is what I do....I quote people out of context for lolz.

[@Ramire123456]

PuffinTuff The guy in the video forgot to mention " Farmer's walk" exercise.

[@troywells554]

I have tried these and all I can say is wow! Increased size considerably and strength is off chain I. Feel this has also worked tendon strength,thanks

[@maxnevel7221]

m

[@makegeorgeorwellfictionaga9268]

I have always found the forearms the most difficult to gain muscle, so I want to learn more

[@Nickdabom8]

lad, just use a hand grip

[@makegeorgeorwellfictionaga9268]

@@Nickdabom8 OK thanks

[@dafi3152]

@@Nickdabom8 using them rn and they’re awesome

[@alexcortez3007]

Looks like a perfect accessory exercise for my biceps/arms day!

[@noahmccormick525]

Grip strength is hugely useful in any sport. I think it’s hard to train in the gym cause most weights don’t allow you to close your grip and squeeze, weight hanging from a rope , band or bucket handle low you to hold with a more closed fist which is more engaging to your core as well as strengthening down to the hand . Also good to let the weight hang from ur fingertips

[@nvmffs]

Don't forget to train your fingers, not just your grip

[@robertdecker4780]

Wrist roller,gripper, farmer walks,and flexation. One handed Baseball bat swinging is great as well.

[@ColdBaltBlue]

Same with working in a butcher shop.

[@junkyard-p1s]

Good tips. I've heard that a lot. Don't train too many days a week. One or two days is fine. Because your still partly working these muscles in other exercises. Plus like you said, don't go to failure 60 seconds do 30or 35. Someone said you could overtrain and get carpal tunnel. Go easy. At least until you progress. That kettlebell works good. But I bought something on ebay I like better. Its a short bar ,that fits 2 inch plates, and has a fat grip handle. Its $80.00 ,but its worth it . You can use it for different exercises.

[@dackhornbold1728]

My dad's grip is like a vice, he was just a blue collar man that did a little working out in the garage with improvised weights. He showed me #3 back in the 80's only he used a sledgehammer. Lower your grip on the handle to increase weight then move to a bigger hammer. Try it with a 20 lb. sledge at the bottom of the handle!!!

[@mtmatt6111]

An important video for anyone over 40. These excercises will also help prevent tennis and golfer's elbow which are extremely common.

[@jeffostroff]

Yup, I got a golfer's elbow right now, it's a major pain, and luckily I can still do hammer curls without pain since my forearms are 90 degrees supinated compared to regular curls which hands are fully supinated, which cause the most pain.

[@mtmatt6111]

@@jeffostroff - I hope it clears up quickly!

[@wjf0ne]

Thanks for the advice, I'll be sure to do at least one of these as a last exercise before I finish.

[@zekesalazar7643]

I do something similar to those thumbless reverse curls, but instead of lifting the bar, I just flick my wrists upward. Destroys my arms after 2 sets with 30 pound dumbbell on each hand. Will definitely try the reverse curls as an alternative though!

[@wheelgc]

Excellent video.Thanks.

[@kevinfinnegan7539]

Unbelievable! I was JUST THINKING ABOUT THESE EXERCISES ABOUT 20 MINUTES AGO!!!! What are the odds? Thanks for posting this! PS - how about Farmer's Carry?

[@bubuurgulla-gurgullu3075]

maybe you are spied like me...

[@robertsmith6068]

this is a good video. Don't let the comments get you down. It's the internet.

[@mattlang3490]

I love all of these exercises. One more I would add is wrist rotations with a martial arts belt or strap with a weight attached. Start with pams facing up while gripping the belt/strap and rotate until palm is facing down.

[@ShawnJonesHellion]

use a tricep strap pulled to one end. attach to a cable pulley system. bands are dangerous an unstable an break more than your body when they break

[@hammerhead19able]

Thank you for the video. Noted information.

[@Thavisup]

Love the mindset!

[@SuperJpzee]

Awesome info. Thanks

[@niloramirez6080]

Thanks for sharing your video Sir great

[@paulshearer9140]

Great vid. Thanks mate.

[@r.mercado9737]

great points! Thank you.

[@viiarush]

Similar to that t-shirt hang, my father taught me this technique that they used to do when they were in the military to strengthen the grip, it was to have a wet towel and roll it as much as you can then hold it at the max contraction.It's simple to incorporate as well, just do it post your shower.

[@fleadoggreen9062]

That’s a very easy way,thank you

[@marshareed1438]

I’ma 58 yr old woman. 4’11” 110 lbs.I use wristbands bcz many yrs ago I was hanging upside down a lot and my fingers started to kill me! A trainer told me to wear wrist bands bcz apparently all gymnasts wear them for a reason. I would easily hang for 5 minutes to do my full bar workout. I also can wrist curl up to 25 lb dumbbells starting at 15 lbs. I’ll do up to 40 reps per hand. I do a lot of calisthenics. I got pushed down & I broke my radius bone in 4 different places, had surgery. I got my wrist strength back up & now I’m hoping to get back at it! 🤞🏻 I’m going to do the kettlebell workout! Thx 🙏🏻

[@1001Hobbies]

I do shoulder shrugs for my trapezius muscles with 75 pound dumbbells (I am only 5'-6"). I had to work my way up to that from lighter weights because of grip strength. Using the heavy weights, I could barely do 10 reps, my grip would start failing. However, by working my grip this way, I now have no problem holding onto the dumbbells while doing 3 sets of 13 reps. I credit my grip strength to this. I've never used straps. However, after seeing this video I am going to incorporate some of these exercises to build the appearance of my forearms.

[@pjcaps100]

Funny I saw this comment. I’m 5’5, and have been struggling going up in weight on the db shrugs because of my grip strength. I’m stuck at 50 lbs right now but def feel I can go heavier but my grip is holding me back. Did you do these exercises and did they help you?

[@1001Hobbies]

@@pjcaps100 - I sometimes did the reverse grip curls. In February 2020 I stopped working out because I was overdoing it (3 days weights, 3 days running 4 miles) with everything else I had going on too, and then covid hit and the gyms were closed, and yadda yadda. It's been 2 years now since I've worked out. I really need to get back to the gym. Being on afternoon shift for work also is not helping. What worked for my grip to be able to work with the 75 pound dumbbells was first working out with a weight I could hold for 3 sets of 10 reps. I could shrug more weight than I could grip, so I worked out with 45 pound weights doing 3 sets of 10 reps. When I got to 3 sets of 15 reps, being able to hold the weight through all of them, I then stepped up to 60 pounds. I did as many reps I could do in each set until I was able to hold the weights for 3 sets of 15 again, then stepped up again. When I stopped working out, not too long after making the above comment, I had no problem doing 3 sets of 15 reps with 75 pounds. When lifting for strength I always used this method.....lifting the amount of weight that I can for 10 reps and doing 3 sets, even if I could not do 10 reps every set. Then when I can do 3 sets of 15 reps I increase to a new weight that I can only lift 10 reps and start the process all over again. BTW, I don't know how old you are but I was in the best shape of my life at 54; lean, definition, I could see a hint of abs (NEVER had that before in my life), lots of energy, my adult kids can't keep up with me. I was 56 when I stopped working out. I'll be 58 this summer and will be back in the gym very soon again and I will get to that shape again (diet is also incredibly important). Anytime you are ready to hit it in the gym, your body will respond. Working out truly is the fountain of youth.

[@pjcaps100]

@@1001Hobbies thanks for the reply! I’m 38 and just got back into the gym last November after like 10 years, I have two young kids and work 1130am-8 so i workout in the morning. Good luck to you getting back at it!

[@Abutwins]

Really appreciate all your work, I'm committed, thanks

[@jimmccarley3191]

I enjoyed your video very much! Cannot wait till I get to the gym in the morning to add these. Ever notice how the new guys coming into the gym seem to know everything and are loud, and within a few months they are history? Some were working out when I joined and are still there but those all seem to be quite and concentrating on learning and doing more. It takes all kinds! Do more videos some of us appreciate them!

[@fulviaquaglia885]

Very helpful. Thanks!

[@albertogonzalez6162]

Great video

[@69FOSTER]

Good video, some exercises I haven't seen before.

[@billkeegan3566]

Great infomation

[@scramjet7466]

use towels cuz t shirts will stretch and ruin.

[@jasonm47100]

Lol

[@gatoryak7332]

Have you actually tried using towels? They are too big for most peoples' hands.

[@bugzyhardrada3168]

"Towels is for the champion wankers" True story ya'll

[@MrRizo23]

@@gatoryak7332 towels come in many sizes, I don't think he was suggesting a beach towel. Hand towel or dish towel. Add more towels for more thickness or add weight if desired.

[@MrVuittonDon]

Something not many focus on but definitely important and great content.

[@jasonpickford4123]

Great video, cheers

[@ShawnJonesHellion]

the one you did with the kettlebell works best with an old school adjustable dumbell. you can do up an down with them if you do the behind the head triceps position. one side with weight. also warn people they can only do little weight cause its very quick to injure something that can only lift 4 lbs going to 8. also stretch the tricep grip to one end an rotate the wrist both ways

[@brucehuff609]

GOD BLESS,.

[@danielalamo2075]

You want big forearms and hands, milk cows. I never milked as much as my dad and uncles but guys at work have made comments on my forearm size and strength. Also, only one other guy from work can crush a Sharpie like me.

[@nikkx65]

Daniel Alamo wtf 😂

[@nizamina]

Daniel Alamo I once went to a slaughter house .man you shld see those guys forearms ..awesome.

[@Raiden6277]

nizam ali what do you expect?They have to carry cow carcasses and before the new laws they use sledgehammers to kill cows.

[@korup7ion951]

i guess i'm off to the farm then

[@user-zm9gc1kt8b]

Daniel Alamo I milk myself and have big ass jacked forearms but if i'm honest , there is a slight imbalance

[@mizukarate]

Thanks....helpful

[@lioncityfitnessblog5597]

Thank you hulk

[@fishstickssrn3909]

You guys are amazing!

[@inbredfred9425]

This is one forearm workout my football team taught us, and I was wondering if it is actually effective. On one end of a rope we would tie a 5-10 pound weight, and on the other end, tie it to a wooden peg long enough to closely grip with both hands. The goal was to roll the peg in your hands until the weight can’t go up any higher, then unroll it controlled until there is not more length left to the rope. It burned like crazy, but after weeks of doing it I saw no growth. Keep doing it, or drop it from my workout?

[@thegreatguy6340]

Vincent Perez please say you didn't hold it in front of you arms length so you were burning out your front delts like most people do? I do them with my elbows locked into my hips. Although my form isn't perfect Im just worried about gripping the bar as hard as I can and rolling it back with my wrists. I used this exercise as one of my posthab drills after I broke my wrist and it now become a sample of my routine. Its amazing for wrist health and works your extensions a hell of a lot. A thicker bar will give more forearm stimulation. I defiantly notice my forearms are getting bigger. I do 5 sets of 5 usually with about 45 seconds rest periods 3x a week. Also on the way down don't just drop it roll it back so it keeps constant tension. Good luck man

[@inbredfred9425]

Daniel Clark yea, now that you point it out, hold your arms straight seems kinda pointless. Thanks for the heads up.

[@thegreatguy6340]

Vincent Perez yeah it just burns your delt out and make you use less weight. Wait till your up to 20 pounds and see the hypertrophy gainz

[@kylewest2826]

Everybody uses forearm rollers incorrectly. Holding it out in front only limits what your forearms can do due to shoulder fatigue. Best solution: get a 2" pvc pipe, slide it over a racked barbell sleeve, and wrap a flat strap (or cord), around it till it catches on itself, loop carabiner through weights, done. Adjust barbell height as needed.

[@Grendelbc]

Kyle - Great advice. Been doing it that way for years.

[@anup2282]

Wrist wrap make your forearms weak. Also gripping spring that you put on barbell help the minute muscle around wrist makes your grip strong great video even some half pull up excercise are good.

[@viktoriasteinmaurer2064]

So after I broke my left wrist 2 times and strained my tendons a few times, (I have very small wrists) I couldn't do a lot of exercises anymore and was in constant pain. These are some REALLY GOOD exercises to strenghten your arms and hands. Just can recommend these. Bye

[@sujithkumar8837]

Starting at 3:07 , 4:27, 5:27, 7:20 ,I will try it on 22 day workout starting day 28/12/2019 Day1: Day2: Day3: Day 4: Day5: Day6: Day7: Day8: Day9: Day10: Day11: Day12: Day13: Day14: Day15: Day16: Day17: Day18: Day19: Day20: Day21: Day 22: Wish you best of luck guys i am ready to start my workout and you??

[@danibalazsi6761]

So whats up?

[@isaacc3162]

@@danibalazsi6761 lol

[@kennethperry7160]

The wrist excercise with the kettlebell can be done with a short handled sledgehammer too

[@fmagalhaes1521]

I am surprised that fingertip pushups weren’t mentioned. That is what I do for forearm and hand strength.

[@ryana6978]

Good video! Thanks for the info!

[@steveturner3226]

Great video 👍 👌 💪

[@Abdo-wd5et]

Awesome 👍👍

[@senseidekkers5618]

Hey man i love that breitling. Great watch!

[@nytroxnikko1532]

Thank you Sal

[@karenwooding6835]

Hi there! can you show some techniques on how to do burpees and push ups if you have sore wrists please

[@MindPumpTV]

We have a great video on pushups - but burpees is an exercise i would avoid all together if you have wrist related pain.

[@richardsolorio5910]

excellent

[@ramiroarellanojr.4852]

Been working out old school for years and your video is very helpful.😎👍🇺🇸

[@benjaminellam7653]

Nice video bro keep up the videos bro keep the videos coming and keep up the work outs 😅 and l will keep up the work outs 😅has well l will never stop 👍👌😅

[@dannycorr4318]

Ty. You da man💪🥊

[@MostWantedWannaBE]

the kettelbell one the flex movement is the strongest wrist position literally clench your fist and lift it like the kettelbell and your fist becomes an extension of your forearm +1 on that one

[@jonicacarroll1750]

You want to know the best forearm workout of all time... trying holding/protecting a pt's airway for longer than 10 mins, trust me... you'll feel it, my CRNA's, RT's and nurse peeps feel me🙌🏻Happy Nurses Week!❤️

[@niteshpatel4332]

Jonica Carroll as an ICU nurse headed to crna school I completely agree. Lol

[@mizbiz-nw5kv]

This I must completely agree with.

[@pia1274]

@Jonica Carroll , Years ago, I had a classmate in college who had striations in her forearms. I later heard she is a nurse going to the same night class I was in. I was unable to figure out how she got those arms seeing as how skinny she looked, not athletic. Her arms did not have bulk, just that the lines were noticeable from a distance. I now know this is possibly how she got those arms, from her work as a nurse. The opportunity to ask never presented itself.

[@moij5962]

Happy nurses week....interesting comment for these group of peeps...unless you are in the medical field....leave the throat alone👀👂👃👄👅💆👈

[@demarco767]

I don't use wrist straps but I do use chalk

[@brunsta234]

demarco767 chalk doesn't make the lift easier, it doesn't distribute the weight in any way. No issues with chalk , I use wraps once in a while just for ego boost, like shrugging 500 or dead lifting some shit I couldn't normally handle . But I fully understand that I wouldn't be able to lift it without the wraps before i start the workout

[@ashisdasichapur]

You

[@NoName-cg4mr]

4:51 Yeah no. That muscle is real well developed already. Most guys have one arm that is more developed than the other though, I try to switch hands to balance it out a little lmao

[@martkegel7628]

Hahaha i feel you. Same here when i noticest that my arm and chest on the right where bigger than the left side i also decided to switch it out a little for more balance

[@glenntimmons1673]

Thx u Picked up 2 good tips..

[@arthursmith643]

I use the wrist roller. Get a pipe or dowel and wrap a rope to it. Place rope through the weights. Grab pipe over handed and Start rolling it up with ten pounds. Roll it up and down. Then gripping the pipe or dowel turn your palms up towards the ceiling and roll this way .

[@bentmercer]

Farmer walks, axle bar deadlifts, rolling thunder, these are the forearm builders

[@Thegrayhairedwriter]

first time watching, good video, do you recommend fat gripz to make a lift harder?

[@NoBody-xx6ii]

great vid

[@albertogonzalez6162]

Thanks for the work keep it up 👍

[@anthonyscott16]

Dope lesson. I learned so much. Thanks!

[@hypernutztv]

"Farmers Carry" 1 dumbbell in each hand holding it in the tips of your curled fingers and walk around until failure, Another take a 18 in. to 2 ft. broom handle made of wood drill a hole in the middle tie a 6ft rope to it with a carabiner then go to the squat rack or a Smith machine set the barbell at shoulder height attached desired weight to the Carabiner so that you would be reeling it up and down at a slow to moderate pace (resting your arms on the barbell) great forearm exercises

[@goaley45]

Very nice vid. How do you feel about reverse curls with an ez-curl bar? I noticed you used a straight bar..

[@OnTheEdge5950]

Unless someone has experience grappling they usually have a hard time understanding the importance of isometric strength.

[@titov640]

Damn, this looks painful, but I’ll still add this to my workouts

[@robertoq125]

Good info.💪🏻

[@andrewmarsman3294]

Thanks for this. I have great biceps (almost 16”) but my forearms are like 11” and 7” at the wrist (very skinny). These workouts I have done somewhat but I will definitely start adding them to my workout 🏋️‍♀️

[@Immortalitation1]

How has it been after 2 months

[@andrewmarsman3294]

@@Immortalitation1 thanks for the follow up. I gained about almost an inch in the forearm. So it is working. But I’ll also confess I’m probably not taking it as seriously as I could

[@Immortalitation1]

@@andrewmarsman3294 appreciate the honest feedback my guy, keep killing it.

[@andrewmarsman3294]

@@Immortalitation1 thanks I will try to give another update in the future take care

[@Hudson4426]

@@andrewmarsman3294 any progress?

[@jcgillin51]

My dad had huge forearms, never workout a day in his life. He used hand tools everyday ie...hammers, saws, wrenches, screwdrivers, pliers, shovels, axes the list goes on.

[@Ian_Andre]

That’s a cool t-shirt. Shame they didn’t have one in your size. Seriously though, good video. 💪

[@anashameed9077]

That was soo helpful bra

[@Rayyman]

Awesome you earned a like and subscribe. I onky used lifting straps for my extra heavy last set but no straps before that. Grips all the way

[@dariusluknar4810]

I recently came to a conclusion that compounds are better for developing your forearms than isolation exercises. I'm thinking a couple minutes of hanging, climbing a monkey course or rope climbing. But I would try the wrist curls if it will work too. If you got some experience with this please share your opinions! Do you think climbing/rope climbing or hanging will develop your forearms better that wrist curls?

[@Damin-Danger-Ledford]

I love this stuff, i truly do. But in all honesty, i was able to maximize efficiency in this kind of training by using Steel Clubs. They are still available. There's many different options, and they also help with shoulder mobility. Just saying. Clubs, and towel hangs. Bam.

[@walterwaterz3872]

Like the kettle bell exercise.

[@Tobias_Kevorkazito]

Man those t-shirt grips are impossible. You’re amazing dude 💪🏻❤️🥊

[@chiptisdale7645]

Thanks I am in a wheelchair not all the time you gave me some good ideas to strengthen my forearms

[@richardvega2784]

Fat bar rubber grips increase the diameter of the dumbbell or barbell, forcing you to grip harder while doing reverse curls, zottman curls, hammer curls, etc.

[@melekDowdbenyah2033]

Excellent video. I started utilizing straps when 90%+ on 2nd 3rd set & 1 repax. For over a year my forearm has been on fire sometimes freeze up. Wah i know but do you have suggestion to stop other than all the vasic stretches?

[@nicknguyen8788]

Can you use to light weight kettle bell to do the wrist exercise?

[@ichigobankai2343]

the same way you do wrist curls you can reverse wrist curls. Or you can do the roll up technique using a short bar with a rope attached to the bar with some sort of weights attached to the other end of the rope and you just roll it up and down and it will burn your forearms.

[@ichigobankai2343]

Also the kettle bell technique can be done in the down opposite direction as well.

[@Dude-oh8vq]

Any advice for a man with 6.5 inch wrists? HGH and forearm training? Good video BTW.

[@berner]

Hey what do you think of doing landmine T-Bar rows with rolled up towel for your grip?

[@Icanfigureitoutintime]

My mom's hands could handle tremendous amounts of loads back in the late sixties and seventies.

[@boombapper4968]

Corey Pattison I'm gonna spare you, this time.

[@sea619er]

Yes they could. Yes they could......

[@sea619er]

And how she would handle loads....

[@utbr2]

A-gah-gah-gah-gah-gah-gah!" (Popeye's laugh)

[@jbmazhar2000]

@@boombapper4968 classy move man, well played

[@danniehenriksen1116]

That"s new to me I'll try this👍

[@GenuwineG]

You can also wrap a towel or an old shirt around a heavy dumb bell and hold at your side for as long as you can, switch.

[@Radders1433]

Really a very good all around forearm muscles exercise video. Best I've seen. Thanks

[@lb4941]

I collect acorns and pile them in front of my neighbours door so he can stockpile them for winter.

[@imhellag]

Sal's section was 1 take, impressive