What are the BEST FOREARM Exercises? (Science Explained)

In this video Dr. Milo Wolf breaks down the BEST exercises for building muscle in the forearms, according to the latest scientific research (and his own experience both as a lifter and a coach). Which of the forearm muscles even matter for aesthetics, and how do you train them? He covers this and more, from a scientific perspective.
References:
1. journal.iusca.org/index.php/J...
2. osf.io/6nqwr
3. pubmed.ncbi.nlm.nih.gov/36199...
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#forearmtraining #hypertrophy #scienceexplained
"What are the Best FOREARM Exercises? (Science Explained)"
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[@warrenhenning8064]

I get high-volume forearm training in every time a Dr. Wolf or Dr. Pak video drops

[@WolfCoaching]

HIGH-FREQUENCY, HIGH-INTENSITY, DENSE, LONG-MUSCLE LENGTH TRAINING

[@K_j_M]

You need Bible study. Probably

[@kamranhussain3159]

​@@K_j_M there's worse stuff than that joke in the bible lol

[@coows]

@@WolfCoaching lengthened partials to failure

[@MAG_--]

Blood Flow Constriction Training. Maximizing Vasodilation for explosive power. Where is my lengthened Kegel instructional? ​@@WolfCoaching

[@ctestare2625]

I feel like the most underrated muscle within the forearm/arms is the brachioradialis. It’s massive and also on the outside of the forearm which is the most visible angle where the forearm could be seen vs the wrist flexors which is kind of hidden in most relaxed positions.

[@matthewhorseler4214]

Awesome video. Great channel. Thanks!

[@TheBludgeoningEffect]

Awesome video, as always!

[@ITAesthetic]

Great video Milo! I think forearms are highly underrated and I have focused a lot on growing them for the past year. One exercise I'd add is doing reverse cable curls for the brachioradialis! I do them seated, with the cable set up as high as my arms to make them the most difficult in the lengthened position. Really did wonders for my forearms :)

[@ParvParashar]

Excellent video! 🙏

[@SYPCWAK]

I fully extended my fingers at the bottom of wrist curls and suffered very bad tennis elbow. That pain lasted forever and took many months to recover. I could barely lift anything with my right arm. It shut me down for exercising. I'll never do them again. I do DB wrist curls but I now keep my fists clenched. Thanks for the videos. I really enjoy any advice that is science driven.

[@vinzenzmuller3391]

superb video on that topic as always. But wouldn't you also recommend pronated curls on the preacher curl machine - for maximizing brachioradialis?

[@LouisSerieusement]

Hey ! Great video thank you ! Is there a reason why you emphasize more the wrist flexors vs the brachoradialis ? In any case i appreciate a lot that you talk about wrist curls. I'll finally end up including them

[@TheJohnerro]

Best Abs exercises and you finish this series :)

[@WolfCoaching]

IT'S COMING. What other series would you like t see?

[@elvis.cunningham]

@@WolfCoaching Best neck exercises. Harness VS. plates on your head etc.

[@AlphaLionTrillionaire]

​@@WolfCoaching Definitely neck especially some easy ways to train it without 3000$ super harness and ideally without putting plates on your head cause it's fucking awkward and annoying

[@googlymooglyman]

@@elvis.cunningham Yeah and next he can do the best finger and toe exercises. Hopefully by the end he can do best stapedius exercises

[@moneymaker-ju1mq]

neck

[@ernestoraglianti887]

Nice ones ! Also quite useful to prevent elbow pain (I had that after getting a maniac with pull-ups)

[@millie35998]

Milo reads my mind!

[@zakkery1988]

My question is if they're forearms why are there only 2?

[@GreatWhite7]

fore and aft

[@ozzy6162]

Fore NOT four.

[@ozzy6162]

I like the way you think about the practical aspects of the exercises you recommend - such as micro-loadability. I have Micro Gainz plates so I don't have to just increase the reps. Micro Gainz plates are expensive but necessary in my gym as it only has even weighted dumbbells (12, 14, 16,...kgs) and it's hard to go up 2kg per hand in many exercises.

[@ippanpedrozo1162]

i know this isn't really your area of expertise, but i'd love a video about increasing strength and endurance of forearms/fingers in isometric contractions. i'm a climber, and all the guides and training programs never reference any studies, and lots of them count reps and sets and differing distance from failure and loads. specifically for forearm training it's usually using the hangboard/fingerboard (sometimes grip attachments to loadable pins to pick up) using the half-crimp hold, the open crimp hold, pinch holds, and sloper holds. most information on the internet about training these seems to be speculation, without actual studies to back it up, like your videos.

[@richardgamrat1944]

8:10 Also, to add, if you want to go with full-range motion (fully flexing wrists), dumbells are almost necessary, as your wrist naturally ulnary deviates when you are flexing it, which straight bar would prevenst (or at least makes awkard, you would need to adjust/loosen your grip during exercise).

[@MHamrick86]

A wrist roller (handle with a loadable rope you roll up and down) is almost as good for the stretch on both flexion and extension with much better micro loading characteristics than dumbells. It comes with the added benefit of automatic lengthened partials because as you fatigue, your "reps" usually cut out more and more of the shortened position until failure

[@asprinklingofclouds]

Agreed, I found the wrist roller by far the most effective exercise for building the overall forearms, It's also very simple to make your own using a suitably sized wooden rolling pin, some strong string, an eye bolt and large washer (if using 1 inch plates)

[@mvmntroutine106]

What du you think about „wrist push-ups“ on a smith machine or racked barbell? Mike Israetel has shown them before. The force curve really emphasises the deep stretch so I thought you might like them as well. Mike used his body weight being in a push up position but with the fingers placed on the bar instead of the palms of you hands. I found this to have a great SFR but a little tricky to progress although you can just lower the bar over time increasing the body weight distribution to your fingers. But you can also just lay on a bench and use the smith machine bar itself as resistance - placing it on your fingers and “pushing up” like that. Would love to hear your opinion as I haven’t seen that exercise mentioned anywhere else. Lots of love ❤️

[@ohiomp7606]

To work the extensors I have been using a 5 or 10 pound weight plate with opening around the side and with my arm VERTICAL letting it lower (concentric) into a weighted stretch then raising it up. This increases stretch mediated hypertrophy where the contraction is the least stimulative this way. Hope that makes sense. I have a weight plate in my truck and do these occasionally throughout the day between jobs and my extensors are more noticeable after just a few weeks of doing them.

[@joernsteinwachstt]

Hi Dr Wolf, great video as always. I have one question: I can comfortably extend my wrist to a degree of 90°(not only passively but actively) to my forearm. Would you consider a variation of wrist flexions, in which my forearm is (roughly, or a little bit less) in 90° to the floor so my hand is parallel to the ground in the fully stretched position, to be a valid option? Wouldn't this be even better in terms of making the stretched position harder proportionally? I mean e.g. doing standing (or sitting) wrist curls with the wrist on the barbell(maybe better put a towel or something around it) while the barbell is relatively high in a squat rack so around the height of your shoulder. Would the resistance curve for the wrist flexors not be more as in chest fly movements for the chest(and thus very good)? I would say you would be better of if you would use a relatively thin barbell, but I'm wondering if I got anything wrong with that line of thought so I would be very glad about anyone giving me their thoughts. Have good day yall. Stay hard!

[@maxsk9074]

try it out and report back my man the concept sounds good but use a db and dont break your wrist

[@CH1C4N0444]

What do you think of adding Ulnar/Radial Deviations and Forearm Pronation/Supination? I saw an article on Stronger by Science about training these for more growth

[@vikaschaugule8890]

Sir, waiting for abs video in similar fashion, thank you, love and respect from India.........

[@danielgodkin3299]

Could you do a video on best exercise for erector spines muscle?

[@oogabooga72]

Will you design an 8 hour forearm day for your subs!!??

[@CarneGranada]

It's on his Onlyfans

[@VertigoColdSweat]

Wrist curls on an incline bench. More tension in the stretch position than on a flat bench.

[@WolfCoaching]

Agreed, but you can only do one arm at a time - pros and cons

[@K_j_M]

​@@WolfCoachinguse two benches... Be 'that' guy

[@idan654321]

​@@WolfCoachingyou can do it on the preacher bench in reverse fot both arms

[@waidecross5866]

​@@idan654321 that's a great idea!

[@ziz971]

Nice Video! What about Hummercurls? Do you think this is an important exercise?

[@artvandelay1720]

So you wouldn't recommend working out the brachioradialis or does that not count as part of the forearm?

[@thenoxz2924]

I personaly don't enjoy the kneeling bench forearm exercises, they do not feel very good to me, I do reverse curls and wrist curls and they feel very nice and give me a big big pump on the forearms, maybe not as optimal but at the end of the day you gotta enjoy the exercises you're doing.

[@tomix7866]

yes

[@user-ol2ss6me6n]

Reverse curls go brrrr!

[@LouisSerieusement]

yes I wonder also why Milo doesn't talk about the brachoradialis. There must be a reason, but I appreciate him talking about a less popular lifts

[@farblunjet14]

I find using cables as good or better than db’s or barbell s for both wrist and finger curls and extensions

[@RePaperBag]

are wrist curls with cables fine? i find that it doesnt hurt my wrists whilst doing them. but how are they compared to regular wrist curls with dumbbells when it comes to hypertrophy? and what about supersetting wrist curls with reverse wrist curls? i feel like u shouldnt do one without the other in the same session. edit: seems like i got an answer to that from watching the video

[@contadogoogle7416]

Cable Wrist Curls in which you face the opposite direction of the cable and your arms are perpendicular (you have to do unilateral to work, and kinda leaning) offers more tension on the lengthened position imo

[@monstergg9908]

What about reverse curls?

[@murmor6890]

I would also include the Brachioradialis, functionally it gets trained with the elbow flexors but optically it is a huge part of the forearms, should not be missing in forearm training.

[@freddym6643]

Didn't mention grippers? They're progressable and you can control the eccentric on them. Is there a caveat to forearm exercise selection if you're interested in grip strength in additon to hypertrophy.

[@mrAngusGus]

Is there any merit to resistance training these forearm movements for hypertrophy? -Wrist medial abduction -Wrist medial adduction -Wrist Supination -Wrist Pronation I usually load up one side of an Olympic dumbbell to train these movements. Using the half loaded dumbbell as a moment arm, be sure to do these movements in such a way where they are most difficult in the stretch position (think of how t-bar moves, and try to mimic that kind of moment arm when you do the movement)

[@xKryoxMan]

Wrist supination and pronation can be used in conjunction with biceps/brachialis/brachioradialis and back exercises. The wrist rollers roller can work wrist medial abduction and adduction alongside wrist flexion and wrist extension depending on how roll it. The same can be said about wrist curls and extensions.

[@hak116]

For visible muscle hypertrophy, I would say no. Pronator teres lies under the superficial finger flexor and the brachioradialis, you won't be able to see it. And if I'm not mistaken, a small part of the supinator muscle is visible on the forearm, but I would have to brush up on my anatomy knowledge. For ulnar and radial deviation, the same muscles that work to extend the wrist and flex it, also work together to produce deviation. So again just for hypertrophy, you would already be training those muscles by wrist curling and extending. No need for extra deviation training in my opinion 👍

[@cantbetouched1961]

Bb wrist curls feel really good

[@testitestmann8819]

How are these grip trainers for growth?

[@jayign7064]

What about hammer curls, reverse curls?

[@kinginthenorth1437]

It's worth noting that not everyone training for hypertrophy is actually a bodybuilder so there are reasons to go deep into forearm training. As someone trying to improve their overall aesthetic but with a higher body fat percentage forearms actually make a huge impact on the impression you make. They hold less fat and let you show obvious muscle development which can substantially change your overall look from generally large to muscular, particularly while dressed in pants and a t-shirt.

[@cyber-brain]

You didn't talk about grippers (like CoC). In theory they should work finger flexors well. Or you disagree?

[@hanshelfer2799]

what about barbell reverse grip curls??

[@gohanblancoss]

Does hand grippers have any effect on forearm hypertrophy?

[@idan654321]

Iv'e always had big forearms (probably a genetics things) but i could never align my forearms with dumbell and barbell wristcurls so that the rotation of the hand at the bottom rom would not hurt my wrist. Even if its less lengthen biased i found weighted neutral grip pullups, armwrestling style rolling thunder wrist flexion, and armwrestling with friends to be highly effective. I will say this though, it built for me mostly my bottom part of the forearm, when i started climbing and working on crimping (even hangboarding at times) i found my upper forearm blowing up, its never gonna be as large as the bottom part but its noticeable.

[@rahulchangmai3123]

edging to this rn

[@georgesarreas5509]

Ask we did and receive we did. See precious? The master is good to us

[@user-ii7xc1ry3x]

Dropping the mewing routine video when?

[@louisthornton3415]

Milo do you think it’s ok to repeat the chest and back workouts you posted multiple times per week with the same rep ranges each time?

[@rockyevans1584]

If youre recovering and progressing over time, yes. Adjust as needed

[@Bambusotter]

Thanks for the helpful Tips. These are exact the only two Excersises I already do. :) Side Question: Have I detected A 'Rick And Morty' -Fan btw!? 😁 Greetings from Germany

[@Satarnoch]

Why does no one talk about proper cable wrist curls? Jim Stoppani's video was the only one i found that has it, i would link it but maybe it would get blocked.

[@zalavadiaridham]

best forearm exercise: rock climbing

[@TheLordOfPhantasms]

Love the fact that you are just wearing the nerdiest watch ever😂

[@wartstein8814]

If not necessarily hypertrophy but rather grip strength is the goal :What is your opinion on the classic grip strength trainers? (So the ones with a spring ot just hard rubber rings one essentially "squeezes" for developing grip stremgth? )

[@ogrim99]

For support grip strength like holding a barbell for deadlift the fastest improvement can probably be had with a more specific training like heavy holds. Or did you mean something else with grip strength?

[@MrCmon113]

Bruh, he's THE lengthened training guy. Of course he dislikes grippers, because they're easiest at the lengthened position and most challenging at the squeeze.

[@wartstein8814]

@@ogrim99 Thanks for your reply! Yes, I meant the ability to hold on to things one grips and holds in hand with maximum power but also endurance (I lift weights but am also a climber, so too much muscle mass (and the weight that comes with that) is nothing I really want, but having a strong grip is)

[@wartstein8814]

@@MrCmon113 True, but what I gathered so far from his vids, the "lengthened position" thing is primarily true when the main goal is hypertrophy (and I believe Dr Wolf here!) - not sure how this is when the goal is rather functional grip strength - ?

[@RandomPersonToStirUpThings]

You mentioned the stretch could most likely encourage muscle growth. I notice I get a bigger stretch when my Elbow isn’t bent. Is there a reason why no one does this or acknowledges this in their forearm advice?

[@timk8258]

I looked this up and apparently the wrist flexors are biarticular, crossing the elbow joint and attaching to the humerus. So it makes sense that they would be lengthened by extending the elbow… I can feel it myself if I extend my wrist and then flex and extend the elbow joint. Not sure why this wasn’t mentioned in the video.

[@TheHybrid350]

Great

[@laser9259]

The same exercise could be done on cables right?

[@Ryan30z]

It might be kind of difficult to keep tension on the cables

[@harvles49]

Brachioradialis?

[@HenryArevalo-dj4ze]

Leaving a comment down below letting you know i enjoyed the video.

[@rafael_ellanios2708]

How many sets and rest between sets How much offen to train them ?

[@rockyevans1584]

As many as you need to experience a pump and some discernable disruption. As often as they recover, putting them where they won't interfere with other muscles

[@sfarsitulumi]

I can't do horizontal wrist curls. My wrists hurt with sharp and unbearable pain when doing them. My wrists don't hurt doing anything else in the gym

[@JohnSmith-cw5md]

Exact same here. I do extensions seated no problem, but curls feels like somthin can go terribly wrong at any moment when done horizontally so I just settle with standing variation.

[@J33332]

10 min to recommend dumbell wrist curls and extensions ????

[@J33332]

can i have my time back?

[@matusjurcik6974]

10:33 you should be a rapper.

[@_MrTV]

1:01 so I’m guessing you’re going to do a video on all the things hands can do😂😂😂😂

[@ChessNewbie_]

I feel like you did not take the brachioradialis into account. Wrist curls + Neutral/Pronated curls are probably all you need. Extension is completely irrelevant in my opinion.

[@muscleandmath2910]

+5 hat of looksmaxxing. The Bloho ments live on. 😂

[@user-py2ix8qm2h]

Where would you program these exercises in your free muscle gain routines?

[@paulgaras2606]

There are a lot of unexpected benefits to having a pretty strong grip. It’s just fun. And it all starts with wrist curls.

[@Abe_3000]

"Looks maxing" 😂 ... just learned what it means from my teenager

[@rememberme3762]

😂

[@lots3799]

I kinda agree with Phil Heath,and Jeff C. It's a forearm exercise, not a finger exercise. Don't let the barbell or dumbell roll all the way down to your finger tips. It puts too much stress on your tendons. Could cause problems. It even feels better working the forearms not to let it roll all the way down.🤦

[@Matt-ej1mb]

In order to make your traps a limiting factor in farmer walks without straps, you must have abnornally weak traps

[@jankroka5351]

what about finger extensors? there are devices for finger opening

[@lutovac_nikola]

2 sets of bicep curls, 2 sets of hammer curls, 1 set of reverse curls on a bench where u usually row with a small bar, 1 set of bar forearm curl behind the back, and 1 set of sitting forearm curl with 1 hand at the time. You are welcome for the new forearm boys

[@Coachahmadreza]

❤

[@meowchinchilla4009]

That 5 hat comment in the beginning lets us know our boy knows about the YT fitness lore and its piss

[@srleplay]

Yeah but to be honest "PhD in forearm training" is something internet trolls say they have

[@idan654321]

Lmao

[@KurokamiNajimi]

Use fat gripz when doing pull up and curl variations

[@user-ii7xc1ry3x]

"no." *cues music* 💀

[@antyn9073]

What about hammer curls? I thought they target forearms

[@aggelos__sw]

elite armwrestlers have the best forearms while training more on shortened positions, just something i wanted to point out.

[@Ultimatefitness360]

Use fat grips for more forearm activation

[@jmartinez19944]

Ive got some semi thick forearms, and what worked for me is doing forearms Mon-Wed-Fri. It also increased my strength on the bench/ rows. Hammer curls 2-3 sets 8-12 reps Thumbless reverse curls with fat grips but keeping the tension in the middle of the range on the preacher 2-3 sets 12-20 reps Dumbbell or barbell thumbless wrist curls with fatgrips 2-3 sets 20 reps

[@WhereArfThou]

Yall already know whats the forearm exercise is ;)))) i remember my young naive self having my right forearm being bigger than my biceps combined

[@lukeharris2622]

✝️💪

[@BigFred458]

Forearms or forms, that is the question ?

[@morefreepress]

Ask a rock climber 🤘🏽

[@kren4449]

There's a certain website that starts with p that's great for forearm training 😏

[@Ou8y2k2]

Politicians: wanking

[@foxcryptoboss]

TOPIC TO COVER: Hypertrophy and getting shredded for extremely busy, not sleeping enough, not having time for cooking people. With some cash of course, as being overworked and broke would be stupid.

[@Katalin04]

Want big forearms, go look at what armwrestlers are doing.

[@Pain53924]

Abs...............

[@le_rayon_vert]

Here’s to some voluptuously rotund forearms all round, pencil necks.

[@googlymooglyman]

Bro did forearms before abs

[@IntelligentProbe]

A lot of philange foolery going on today. ;)

[@hamudi4841]

I know it is pure bro science, but just deadlift und train back without straps and you will be fine.

[@MrCmon113]

Yeah, if your grip is not limiting in deadlifts and pull ups etc, there is fat grips you can use. If your grip is limiting, you can do a compound movement until your grip fails and then use straps. Either way you should be able to get forearm growth for free in other movements.

[@llose2749]

Just do reverse curls and hammer curls

[@mattcantinnutrition]

Just do farmers walks with fat gripz. You're welcome

[@logomarkz]

Or just do weighted pullups and heavy carries, and get way more results then what this "science-based" pencil neck crap will give.

[@Ilham.69]

If you do both you will probably have even bigger forearms

[@tpcagle22]

I've never clicked on a video so fast