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Want BIGGER forearms? DO THESE (5 Best Forearms Exercises) | Captain Workout | YouTubeToText
YouTube Transcript: Want BIGGER forearms? DO THESE (5 Best Forearms Exercises)
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Core Theme
Developing strong and visually impressive forearms is crucial for a powerful physique, enhanced lifting performance, and injury prevention, often overlooked but providing significant aesthetic and functional benefits.
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Your biceps are finally popping. Your
pump looks insane in the mirror, but
then you throw on a t-shirt and suddenly
you look like you've never lifted a day
in your life. Let me fix that. You can
have big biceps, solid chest, and even
sharp abs. But if your forearms look
like noodles hanging off your sleeves,
game over. Because when it comes to
looking strong, forearms are the real
cheat code, just like a thick neck. And
the reason is simple. They're always
visible. Grow them and they will
instantly scream power even through your
shirt. Even if your arms aren't massive
yet, built forearms make them look
thicker. And this is one of the rare
muscle groups where veins show up fast.
You don't even need to be shredded.
Train them right and those veins will
pop like road maps. So if you want arms
with a badass look, start with your
forearms because nothing screams
strength like a handshake that feels
like it could crush concrete. The second
reason is that your forearms will help
you get a better overall physique. Let
me explain. You're mid set destroying
your workout. Then boom, your forearms
are on fire. Your grip dies and the bar
starts slipping like a wet fish. Your
forearms aren't just for show. They're
the bridge between your strength and the
weight you're lifting. You can have
monster back muscles, but if your grip
gives out first, that sets over before
it even starts. Stronger forearms give
you a stronger grip, which means better
performance. Pull-ups, deadlifts, rows,
every pulling movement gets easier when
your forearms can actually keep up. The
last reason is something that ruins way
too many workouts. Elbow pain. You know
that sharp sting you get when you do
curls or bench press? It's not because
of fatigue. It's probably because of
your forearms. When there's an imbalance
between the muscles that flex your wrist
and the ones that extend it, your elbows
pay the price. That's where those lovely
names come from. Tennis elbow and
golfer's elbow. One means your flexors
are weak. The other means your extensors
are weak. But no need to pick sides.
Both are equally painful. The good news
is that you can quickly fix that by
adding forearms exercises to your
program. Little by little, you'll
balance things out and your elbows will
stop screaming every time you touch a
dumbbell. All right, time for the unfair
truth. When it comes to forearms,
genetics play a massive role, just like
calves. Some people were just born with
forearms that look like they've been
gripping Thor's hammer since birth.
Others, well, let's say they are not so
lucky. It mostly comes down to bone
length and muscle insertions, the spots
where your muscles attach. If you've got
long muscle bellies, congrats. You've
basically won the forearm lottery. Your
muscles have more room to grow and
you'll get that thick, full look easier.
But if your muscle bellies are short,
well, let's just say the gains won't pop
as much visually. Unfair? Yeah. But
before you throw your dumbbells across
the room, relax. This doesn't mean you
can't grow them. It just means your
progress will look different. Maybe not
as huge, but definitely more defined,
veiny, and strong. Genetics set the
limits, but your consistency decides how
close you get to them. So stop blaming
your DNA and start blaming your skipped
sets. And to actually build those
forearms, you don't even need fancy
exercises or to spend three extra hours
at the gym. You just need the right
moves that hit the three main jobs your
forearms do. Elbow flexion, wrist
flexion, and extension, and grip
strength. And believe it or not, you can
even train them with rice. Yeah, but
we'll get to that part later. But before
we get into the exercises, here's
something most lifters don't realize.
Your forearm isn't just one muscle. It's
a whole squad of smaller muscles working
together. And not all of them grow
equally. Some have huge hypertrophy
potential. Others, not so much. That's
why you see guys training their forearms
for months doing wrist curl and zero
sign of growth. Because spoiler alert,
the muscles involved in the wrist
flexion are not the one with the best
hypertrophy potential. If you want big
forearm, the star of the show is the brachioraiialis.
brachioraiialis.
And no, it's not a dinosaur. This is the
muscle that sits right on the top part
of your forearm, close to your elbow.
With the highest growth potential, it
makes your arms look powerful. So, if
you're chasing aesthetics, this muscle
is doing 90% of the work. To target it,
simple. Use neutral or pronated grips.
That's why your first go-to exercise
here is the hammer curl. Dumbbells,
cable rope, machine, doesn't matter. As
long as your palms face each other,
you're golden. But the real MVP, the
reverse curl. It hits the brachi
radiialis hard and works your wrist
extensors at the same time, which means
bigger forearms and healthier elbows.
Super underrated exercise and yet super
easy to sneak into your biceps workout.
Moving on to the second team of your
forearms, the wrist flexors and
extensors. They're the ones responsible
for bending and extending your wrists.
And yeah, they're also the little
troublemakers behind most elbow pains we
talked about earlier. These muscles
don't have crazy growth potential. They
won't suddenly make your forearms look
like bockies, but strengthening them is
key for keeping your elbows pain-free.
If you actually want to train these
muscles properly and save time, the
wrist roller is your best friend. You
know that stick with a rope and a weight
hanging at the end. Depending on how you
roll the rope, you will target different
muscles. Roll it upward, you hit the
wrist extensors. Roll it downward, you
hit the wrist flexors. Just make sure
you're not holding it straight out in
front of you like you're trying to fly.
Otherwise, you'll fry your shoulders
before you even touch your forearms.
Keep your elbows slightly bent close to
your body and roll nice and controlled.
And finally, the last piece of the
forearm puzzle, your grip. This one's
all about the muscles that control your
fingers and hand, the ones hiding deep
under the surface. They won't make your
forearms look bigger, but they'll make
you stronger. And a strong grip means
stronger lifts. And stronger lifts mean
more gains overall. The easiest way to
train your grip is those classic
grippers. Those little spring-loaded
hand crushers that look like toys but
burn like hell. And you can use them
anywhere. Between sets, at your desk,
your Yeah. In the bathroom, that works,
too. or even while watching one of my
videos. Boom. Brain and forearm gains at
the same time. That's what I call gains
optimization. You can also optimize your
workouts by using fat grips. They're
basically thick rubber sleeves you wrap
around your barbell or dumbbells. Once
they're on, the bar gets thicker, harder
to hold, and suddenly every rep becomes
a grip workout on autopilot. Cheap,
effective, and perfect if you're short
on time. Just don't overuse it so that
your biceps or back workout doesn't turn
into a forearms workout only. And for
those of you who want an alternative,
let me introduce you to the rice bucket
training. Grab a bucket, fill it with
rice, and dig your hands in like you're
looking for buried treasure. Twist,
claw, squeeze, open, and move in every
direction. Sounds weird? Yeah, it is.
But it builds insane grip and wrist
strength. Now, for those who really want
to focus on building stronger and bigger
forearms, here are two quick setups you
can do without turning your workout into
a full-time job. Start with four sets of
hammer curls, 10 to 20 reps. It hits the
brachur radiialis, the muscle that gives
your forearms that dense 3D look. Then,
grab a wrist roller. Do three sets
rolling up and three sets rolling down.
One direction works the wrist flexors,
the other hits the extensors. Finish
with some grip work. Grippers or the
good old rice bucket will both do the
job. For the second workout, same plan,
but swap the hammer curls for reverse
curls. Start simple. Hit them twice a
week to get your body used to the new
workload. Then, if your recovery is
solid and you really want to focus on
growing them, crank it up to three, four
times per week. Sounds like overkill?
Not at all. Fore forearms recover crazy
fast and can handle that workload better
than any other muscle group. Just
remember, perfect form beats ego lifting
every time. You don't need to go full
strongman mode and throw your wrists
into orbit. Focus on form, full range of
motion and tension. Do that consistently
and your forearms will start stealing
the spotlight every time you roll up
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