How to Get Big Forearms

Video Transcript

"Hi, I'm Les Whitley. Today I'd like to talk to you a little bit about how to get big forearms. It's mostly involved in your grip work and how you train and use your arms in the activities that you do. From grabbing an object and holding on as tight as you possibly can, for as long as you can, to using maximal weight in your hold in training. What exercise we utilize is the pinch grip. Improving your pinch grip involves the muscles of the hand, the muscles of the fingers, as well as the thumb in your forearm training. Grabbing two plates of varying sizes, starting off small to allow your grip to progress, holding on for as long as possibly can, working on gradually improving the time as well as adding additional sets. Also doing basic overhand pinch grip curls to maximize the training and the explosion options of your forearm training, to utilizing a hammer, where you can add weights to the end for internal, external rotation and forward and backward motion as well to hit the forearms from different angles. Grip training can also be done by utilizing a bar for open handed wrist curls, where you're curling up and extending down for full range of motion. Never forgetting and neglecting the muscles of the back of the hand--the extensors--by doing exercises where you place a rubber band around the hands and opening the fingers as wide as you possibly can, and extending them open for multiple repetitions. Overall good balance and form training will help maximize your other training because it allows you to grip more weight for a longer amount of time to maximize the effort that you put forth."