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# Bigger Forearms: Ranking the Best Exercises Using Science
# https://www.youtube.com/watch/z3rdHppk4L8

00:00:00.000 [Music]
00:00:00.320 welcome to the house of hypertrophy does
00:00:03.199 this text from the early 2000s reveal
00:00:05.240 the truth about forearm growth it says
00:00:08.119 and quite controversially might I add
00:00:10.280 the forearms are involved in all
00:00:12.040 exercises where you must grasp a bar
00:00:14.040 with the hands there is no need for
00:00:16.279 direct forarm work it's been said that I
00:00:18.520 have the best forarms in the business
00:00:20.400 and I never did any direct forarm work
00:00:22.760 who said this none other than Mike mener
00:00:25.880 there's no doubt people before and after
00:00:28.119 him share this opinion but would you say
00:00:30.439 it's correct undeniably the forearms
00:00:33.239 receive a stimulus from multiple
00:00:34.920 exercises already in most programs and
00:00:37.360 will grow from this but it's likely to
00:00:39.600 truly maximize and accelerate your
00:00:41.520 forearm gains direct forearm training is
00:00:44.360 needed why the literature indicates
00:00:46.879 achieving High muscle fiber Recruitment
00:00:48.760 and tension is required to optimize
00:00:50.920 growth this is done by ensuring the
00:00:53.000 forearms are the limiting factor and
00:00:54.800 we're training the exercise hard enough
00:00:56.320 to get to or close to failure direct
00:00:58.800 forarm training achieves this with other
00:01:01.199 exercises your forearms aren't typically
00:01:03.760 the limiting factor if they are you're
00:01:06.200 likely compromising the stimulus to the
00:01:08.000 muscles these exercises typically aimed
00:01:10.320 to develop so feel free to use straps if
00:01:12.759 needed so what are the best ways to
00:01:15.040 train the forearms we've ranked what may
00:01:17.400 be the best Forum exercises by
00:01:19.439 extrapolating from the current
00:01:21.000 scientific literature before diving in
00:01:23.640 some might be questioning me disagreeing
00:01:25.799 with Mena but remember Mena is just one
00:01:28.720 person with aite genetic ICS and
00:01:30.799 although he seemingly went without
00:01:32.520 direct Forum training as Arnold mentions
00:01:35.320 in his book other individuals with
00:01:37.360 impressive forarms such as Dave Draper
00:01:39.479 and Chuck cypes did a lot of forearm
00:01:41.520 training let's dive
00:01:48.719 in I very quickly need to mention that
00:01:51.280 we have a previous video on the forearms
00:01:53.640 but this will be a shorter video that
00:01:55.600 condenses the key details with rankings
00:01:58.119 I'll actually mention an exercise and
00:02:00.079 details that I didn't before I've
00:02:02.159 actually changed my mind on something so
00:02:05.000 there are 20 muscles belonging to the
00:02:06.799 forearm that can be divided into the
00:02:08.720 anterior and posterior compartments of
00:02:10.878 the forearm the anterior compartment is
00:02:13.160 larger and rist Coes effectively train
00:02:16.000 most of this compartment making them
00:02:18.280 likely an essential movement to maximize
00:02:20.480 forarm size there are many risk
00:02:22.840 variations but starting with normal
00:02:25.080 standing wrist Coes we can see the wrist
00:02:27.519 moves from a neutral to flex position
00:02:29.519 while fingers remain flexed on the bar
00:02:32.200 is this good or bad well a decent chunk
00:02:35.440 of evidence suggests that compared to
00:02:37.080 training muscles at shorter muscle
00:02:38.879 lengths training at longer muscle
00:02:40.800 lengths builds more muscle some might be
00:02:43.280 wondering wasn't there a recent study
00:02:45.440 funded by Jeff nippard suggesting longer
00:02:47.760 muscle length does not build more muscle
00:02:49.800 in trained individuals we've dissected
00:02:52.319 the study recently but the key is this
00:02:54.640 study compared to half reps while the
00:02:56.239 muscle is at a longer length to a 4in
00:02:58.760 motion both still reach the same maximum
00:03:01.400 long muscle lengths and when looking at
00:03:03.440 other research it's still possible that
00:03:05.879 compared to exercises that predominantly
00:03:07.920 move through short muscle lengths moving
00:03:10.000 through longer lengths still builds more
00:03:11.720 muscle we'll be sure to update you with
00:03:13.840 future research but for now it seems
00:03:16.319 worthwhile to factor into our analysis
00:03:19.239 okay all these flex and muscles are
00:03:21.400 going to be at longer length when the
00:03:23.120 wrist is in an extended position a
00:03:25.720 position which normal standing rist HS
00:03:27.799 do not reach additionally two of the
00:03:30.360 flexor muscles the flexor digitorum
00:03:32.720 superficialis and profundus can also
00:03:35.159 Flex the fingers so for them we must
00:03:38.040 factor in both wrist and finger
00:03:39.879 positions to know their length they're
00:03:41.680 going to be at longer lengths when the
00:03:43.080 fingers are extended so since the
00:03:45.239 fingers remain flexed on the load
00:03:47.360 they're at fairly shorter lengths
00:03:49.360 therefore normal standing wrist Coes
00:03:51.599 train the flex and muscles at shorter
00:03:53.560 lengths I don't want to make it seem
00:03:55.480 like this is terrible because we still
00:03:57.760 do see measurable hypertrophy with
00:03:59.760 shorter length training it's just
00:04:01.760 possibly not optimal we'll place them
00:04:03.920 into C tier we can modify this exercise
00:04:07.120 to potentially make it better by using
00:04:09.040 fat grip attachments these increase the
00:04:11.720 diameter of the bar and place our
00:04:13.480 fingers into a relatively more extended
00:04:15.760 position this will result in the flexor
00:04:18.000 digitorum superficialis and profundus
00:04:20.358 being at somewhat longer lengths but
00:04:22.520 since our wrist remains traveling from
00:04:24.160 neutral to flexed it likely won't affect
00:04:26.560 the stimulus to the other flexed muscles
00:04:28.880 anyhow this this partial Improvement
00:04:30.919 means I'll place them into B tier
00:04:33.280 alternatively instead of using fat grips
00:04:36.120 you could just allow your fingers to
00:04:37.919 extend during the lowering portion as
00:04:39.840 the load rolls down and then Flex during
00:04:42.199 the lifting of the weight this similarly
00:04:44.479 results in the flex of Digit arm
00:04:46.000 superficialis and profundus reaching
00:04:48.039 longer lengths again with no real effect
00:04:50.400 on the other Flex muscles there are some
00:04:52.919 differences between the fat grips and
00:04:54.840 finger motion variations such as how the
00:04:57.479 finger motion variation attains great to
00:04:59.960 finger extension but using fat grips
00:05:02.360 allows the fingers to stay at that
00:05:04.039 relatively more extended position
00:05:05.800 throughout the full movement there are
00:05:07.680 technical Arguments for either side but
00:05:10.039 I currently believe it's unclear which
00:05:12.000 could be superior based on the current
00:05:13.800 literature so I've chosen to place both
00:05:16.039 in the same tier Risco can be performed
00:05:19.199 with a forearm horizontally across a
00:05:21.400 surface this variation successfully
00:05:24.120 reaches an extended wrist position and
00:05:26.240 thereby lengthens all the flexing
00:05:27.880 muscles well I'll place them in into a
00:05:30.120 tier these can also be modified to
00:05:32.520 possibly be even better using fat grips
00:05:35.039 to place our fingers into a relatively
00:05:36.960 more extended Position will further
00:05:38.680 lengthen the flexor digitorum
00:05:40.120 superficialis and profundus to near
00:05:42.280 maximum alternatively you can extend
00:05:44.919 your fingers during the lowering portion
00:05:46.919 which likewise further lengthens the
00:05:48.479 flexid digitorum superficialis and
00:05:50.440 profundus to their maximum again there
00:05:52.880 are differences between using fat grips
00:05:55.000 and the finger motion variation but
00:05:57.080 since it's not clear what could be
00:05:58.560 superior I've chosen to place both into
00:06:01.199 s tier with these wrist Coes that have
00:06:03.759 your arm horizontal across the surface
00:06:06.280 it's possible to use a slightly inclined
00:06:08.479 surface how does this change things most
00:06:11.280 dumbbell and barbell exercises are most
00:06:13.440 challenging when the segment we're
00:06:14.840 moving is parallel to the floor when
00:06:16.919 wrist curling on a flat surface this
00:06:19.440 happens when the wrist is approximately
00:06:21.440 neutral while when wrist curling on an
00:06:23.680 incline surface this happens at a
00:06:26.080 relatively more extended position where
00:06:28.479 some may hypothesize makes it better for
00:06:30.880 hypertrophy yet I am skeptical that the
00:06:33.720 difference if any exists would be that
00:06:36.599 large and I would like to see future
00:06:38.639 research on this for now I just consider
00:06:41.639 these two inclined variations as
00:06:43.639 belonging into s tier if you like you
00:06:46.400 could think of these as possibly High
00:06:48.479 tier and the others as possibly low tier
00:06:50.960 but do so with
00:06:53.650 [Music]
00:06:56.319 caution the posterior compartment of the
00:06:58.840 forearm is smaller but it's likely still
00:07:01.639 worth training to truly maximize form
00:07:03.919 size many of these muscles are highly
00:07:06.479 involved during wrist extension the
00:07:08.720 extensive muscles are going to be at
00:07:10.599 longer lengths when the wrist is flexed
00:07:13.000 normal standing wrist extensions move
00:07:15.039 from neutral to Extended positions so
00:07:17.720 train the muscles at moderate to Shorter
00:07:19.840 lengths again this isn't terrible it
00:07:22.840 will certainly build muscle but it may
00:07:25.039 just not be the best I'll place it into
00:07:27.199 a tier wrist extensions with the arm
00:07:29.960 horizontally across a surface reach a
00:07:32.280 flex position so we'll place these into
00:07:34.759 s
00:07:35.560 tier an inclin surface can be used which
00:07:39.280 similar to the discussion with wrist
00:07:40.960 Coes places Peak tension at a relatively
00:07:43.639 more lengthened position but as I would
00:07:46.039 like to see more data I'll place them
00:07:48.120 alongside the other variation in s TI
00:07:51.319 with all these wrist extensions in this
00:07:53.960 case the fingers being flexed around the
00:07:56.199 bar is perfectly fine some of the
00:07:58.400 extensive muscles are at longer lengths
00:08:00.440 with finger flexion if you apply fat
00:08:02.800 grips you would partially shorten them
00:08:04.879 which may not be
00:08:07.830 [Music]
00:08:09.360 favorable the bracher radialis is a
00:08:12.080 fairly large for our muscle it's part of
00:08:14.599 the posterior compartment but isn't
00:08:16.720 involved in wrist extension rather it's
00:08:19.120 highly involved in elbow flexion this
00:08:21.680 happens in all horizontal pools vertical
00:08:24.120 pools and coals this section will focus
00:08:27.199 on coals it's widely thought in instead
00:08:29.720 of a supered grip using a neutral or
00:08:32.080 pronated grip on coals results in
00:08:34.080 Greater Brach your radialis activation
00:08:36.559 quite surprisingly however multiple
00:08:39.080 studies fail to find this and instead
00:08:41.640 find similar activation or even slightly
00:08:44.039 better activation with a supered grip I
00:08:46.959 would like to see a study directly
00:08:48.720 assessing Brach your radialis growth
00:08:50.600 after training with different grips but
00:08:52.560 for now I can't conclude that a certain
00:08:55.000 grip position is better as for whether a
00:08:57.800 specific exercise could be Superior
00:09:00.240 there's this fascinating abstract that
00:09:02.160 was presented at a conference recently
00:09:04.640 it compared incline to preacher Co and
00:09:07.399 notes that Brach your radialis
00:09:08.880 hypertrophy was better with the preacher
00:09:10.920 curl that's not to say incline curls
00:09:13.120 were bad the difference between the two
00:09:15.399 exercises seem to have only been
00:09:17.200 significantly different at the 60%
00:09:19.360 region so clearly incline curls produced
00:09:22.000 very measurable gains it's not clear why
00:09:24.440 the preacher Cur was better and once
00:09:26.720 this study is officially published in
00:09:28.720 full text I'll likely have a video on it
00:09:31.440 but it's plausible it's because preacher
00:09:33.200 Coes are harder at earlier elbow flexion
00:09:35.399 ankles where the break your radialis is
00:09:38.000 at a longer length if true cable Co set
00:09:40.920 up to provide Peak tension at earlier
00:09:42.720 elbow flexion angles may also join
00:09:44.839 preacher Coes in s tier while other
00:09:47.120 curling exercises that are harder at
00:09:49.360 later elbow flexion angles like normal
00:09:51.600 curls may join incline curls in a tier
00:09:53.920 for the break your radialis
00:09:59.480 some of you may be wondering about other
00:10:01.519 exercises such as wrist rollers and rice
00:10:04.279 bucket training I've decided not to
00:10:06.240 detail them here I've described why and
00:10:08.600 my thoughts on them in the pinned Comon
00:10:10.640 as for static holds farmer walks hangs
00:10:13.680 and grippers these train finger flexion
00:10:16.240 and will train the muscles that are
00:10:17.839 involved in this however we know these
00:10:20.399 muscles are already highly trained with
00:10:22.480 wrist HS therefore I don't consider them
00:10:25.560 essential but we have analyzed and
00:10:27.680 ranked the different ways to train
00:10:28.880 finger reflection in our more thorough
00:10:30.600 free forearm guide video likewise
00:10:33.200 pronation superation training and Radial
00:10:35.839 nner deviation training are probably not
00:10:38.279 essential since many muscles involved in
00:10:40.399 these are highly trained with risk holes
00:10:42.240 or extensions again more detailed
00:10:44.880 discussion can be found in our forearm
00:10:46.800 guide video finally in the spirit of
00:10:49.600 scientific accuracy it is essential to
00:10:52.200 make it clear that these rankings are
00:10:54.120 based on extrapolating the research on
00:10:56.040 training other muscles at longer lengths
00:10:58.399 we don't have studies directly measuring
00:11:00.160 forearm hypertrophy yet so please don't
00:11:02.680 consider these rankings as 100%
00:11:05.000 definitely true rather consider them as
00:11:07.440 my best guess based on the current
00:11:09.160 evidence we'll update you at the house
00:11:11.279 of hypertrophy if research confirms or
00:11:13.680 goes against anything said here before
00:11:16.040 wrapping up navigating all the fitness
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