3 Guys Train Forearms Everyday - Only 1 Was Worth It
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Date: 2026-03-07
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Comments and reviews: 20
rangersman55
I warm up my forearms and grip everys session by dumbell flexion and extension, supination with dumbells and zottman curls with a light weight. Then I go and do my pull ups etc. Forearm training is very important and missed by many lifters. It was getting golfers elbow previously, thankfully now recovered that changed this for me. At home I also use grippers and finger bands for finger extension. For any action trained it is wise to train in the opposite motion for balance and to avoid injury. so if gripping, train in extending fingers.
Lastly forearms are smaller muscles. Heavy weights are not required to build them and in all likely hood you will cause tendon issues if you go too heavy too quickly. Between 2kg and 5 kg per dumbell is enough. Start at 10 to 12 reps. Once up at 3 sets of 25 and it is easy, all slow and controlled then up weight a little.
Btw you were training wrist flexion and extension wrong. Put your elbow on a flat surface like a soft box with hand and weight hanging over the end. The elbow doesnt move up and down. The curling should only come from the wrist. Train also in supinated dumbell movement as well.
Train forearms 2 to 3 days per week tops. Not every day. That is just setting up tendonitis.
For anyone looking to avoid issues as well with elbows do exercises that strengthen scapular control as well. Elbow issues often come from weak scapula as well.
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I warm up my forearms and grip everys session by dumbell flexion and extension, supination with dumbells and zottman curls with a light weight. Then I go and do my pull ups etc. Forearm training is very important and missed by many lifters. It was getting golfers elbow previously, thankfully now recovered that changed this for me. At home I also use grippers and finger bands for finger extension. For any action trained it is wise to train in the opposite motion for balance and to avoid injury. so if gripping, train in extending fingers.
Lastly forearms are smaller muscles. Heavy weights are not required to build them and in all likely hood you will cause tendon issues if you go too heavy too quickly. Between 2kg and 5 kg per dumbell is enough. Start at 10 to 12 reps. Once up at 3 sets of 25 and it is easy, all slow and controlled then up weight a little.
Btw you were training wrist flexion and extension wrong. Put your elbow on a flat surface like a soft box with hand and weight hanging over the end. The elbow doesnt move up and down. The curling should only come from the wrist. Train also in supinated dumbell movement as well.
Train forearms 2 to 3 days per week tops. Not every day. That is just setting up tendonitis.
For anyone looking to avoid issues as well with elbows do exercises that strengthen scapular control as well. Elbow issues often come from weak scapula as well.
reply
Hnkka
my grip/crush strenght was 54kg/119lbs during my military service, before it it was 48kg/105lbs. I my weight is 79kg and before my military service it was 66kg. My friend who plays icehockey in small local team one day told me that his wrist hurt when he plays and he sprains it easily, i told him to start doing forearm pronation exercises and curls and just asked if he has had those issues anymore and he said no, forearms protect wrist. Btw the grips test is done by resting your forearm on desk or your thigh bent at 90degrees so you mostly use just your forearm muscles and cant cheat anyway, this gives results that are comparable with others in statistically when everyone does the test same controlle position
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my grip/crush strenght was 54kg/119lbs during my military service, before it it was 48kg/105lbs. I my weight is 79kg and before my military service it was 66kg. My friend who plays icehockey in small local team one day told me that his wrist hurt when he plays and he sprains it easily, i told him to start doing forearm pronation exercises and curls and just asked if he has had those issues anymore and he said no, forearms protect wrist. Btw the grips test is done by resting your forearm on desk or your thigh bent at 90degrees so you mostly use just your forearm muscles and cant cheat anyway, this gives results that are comparable with others in statistically when everyone does the test same controlle position
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aidansoe
Holy unscientific test lol, the quantity of training and overall fitnessgenetics whole vaaaastly impact this. For predominantly talking about the science background of you method. There was no scientific method of comparison givin the gap between all the individuals implementations of each method and other aforementioned methods. That being said yeah mark me very unsurprised by the results the others were just a joke even if it was even. I would be much more curious to see how doing something like rock climbing would effect grip here, as it generally converts more complex muscle moment and spring for grip. Either way though enjoyable vid
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Holy unscientific test lol, the quantity of training and overall fitnessgenetics whole vaaaastly impact this. For predominantly talking about the science background of you method. There was no scientific method of comparison givin the gap between all the individuals implementations of each method and other aforementioned methods. That being said yeah mark me very unsurprised by the results the others were just a joke even if it was even. I would be much more curious to see how doing something like rock climbing would effect grip here, as it generally converts more complex muscle moment and spring for grip. Either way though enjoyable vid
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nizari116
I call this bs and you know why. Im more than 35 and I train since years and my forearms are spaghetti sticks and I even have some fat there. While my brother in law, who is 19, same height as me and trained anything for like 3 months in his life and is a literal skeleton, has literally monstrous forearms (his extensors to be precise, trust me bro, monstrous, absolutely massive and total pure muscle mass with just ludicrous amount of veins. Its just genetic and it cant be helped. I can probably train my forearms to grow a big, but still they wont be even half as good as someone's who has forearms genetics.
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I call this bs and you know why. Im more than 35 and I train since years and my forearms are spaghetti sticks and I even have some fat there. While my brother in law, who is 19, same height as me and trained anything for like 3 months in his life and is a literal skeleton, has literally monstrous forearms (his extensors to be precise, trust me bro, monstrous, absolutely massive and total pure muscle mass with just ludicrous amount of veins. Its just genetic and it cant be helped. I can probably train my forearms to grow a big, but still they wont be even half as good as someone's who has forearms genetics.
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dataviewer6957
Next time, ask a friend to do all three, but MENTALLY. Then compare with the friends you've asked to do it in a physical way.
You make him do them at first for real, in order to create a feeling of the experience a memory of how do it properly and the sensations.
Then, you ask them to spend the same time, but creating the scene in their mind. Doing it only in the mind (doing it & replaying it over and over, for the same amount of time as the ones doing it in reality.
You'd surprised at what the results are, and your audience too; )
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Next time, ask a friend to do all three, but MENTALLY. Then compare with the friends you've asked to do it in a physical way.
You make him do them at first for real, in order to create a feeling of the experience a memory of how do it properly and the sensations.
Then, you ask them to spend the same time, but creating the scene in their mind. Doing it only in the mind (doing it & replaying it over and over, for the same amount of time as the ones doing it in reality.
You'd surprised at what the results are, and your audience too; )
reply
loonewoof9074
I will state I love that Dennis is working with your team in these videos because it give us better idea of what smaller toned people can do, since some us would love to work out and, watching fitness influences a lot of them are already in pretty good shape before they start filming meanwhile Dennis may not have as higher muscle mass as other fitness influences. I do hope to see Dennis get in similar or better shape then rest of the fitness influences out there to really show what is possible with good diet and and decent workouts.
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I will state I love that Dennis is working with your team in these videos because it give us better idea of what smaller toned people can do, since some us would love to work out and, watching fitness influences a lot of them are already in pretty good shape before they start filming meanwhile Dennis may not have as higher muscle mass as other fitness influences. I do hope to see Dennis get in similar or better shape then rest of the fitness influences out there to really show what is possible with good diet and and decent workouts.
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THErickuss
The most important part thing about forearm training is learning how to massage your own forearm muscles specifically the ones close to your elbow, that will be damaged from being weak and then learn stretching. Then You have to learn all about sarcomere overlap and insertions and orgins. The only good exercises shown here are the plate pinch, one arm hang and the briefcase walk and the rice thing. All the other exercises should be augmented for better ergonomics.
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The most important part thing about forearm training is learning how to massage your own forearm muscles specifically the ones close to your elbow, that will be damaged from being weak and then learn stretching. Then You have to learn all about sarcomere overlap and insertions and orgins. The only good exercises shown here are the plate pinch, one arm hang and the briefcase walk and the rice thing. All the other exercises should be augmented for better ergonomics.
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ZTRCTGuy
Grip strength is used as a proxy to extrapolate to the entire body. It's _not_ the case that if you have good grip strength, you therefore will live longer. Also counts the other way around, if you lift and don't train grip, then the training of your body is going to matter more than your grip.
It also means that if you train grip specifically it will not increase your lifespan.
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Grip strength is used as a proxy to extrapolate to the entire body. It's _not_ the case that if you have good grip strength, you therefore will live longer. Also counts the other way around, if you lift and don't train grip, then the training of your body is going to matter more than your grip.
It also means that if you train grip specifically it will not increase your lifespan.
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ReakerKingdom96
I would of recommended having a couple days of rest before testing due to muscle fatigue. I've used to do hand grip training and I stopped due to no progress. Decided to try again after a full week of rest and I completely destroyed my record.
Also there is multiple way to train with a gripper (holding a closed grip as long as possible or slow release are great.
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I would of recommended having a couple days of rest before testing due to muscle fatigue. I've used to do hand grip training and I stopped due to no progress. Decided to try again after a full week of rest and I completely destroyed my record.
Also there is multiple way to train with a gripper (holding a closed grip as long as possible or slow release are great.
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knightshousegames
I think the gripper program makes no sense
When you look at how the people who do the massive grippers train, the ones that go well over 200 lbs and such, they treat it like any other heavy weight, less reps, with warm up sets, etc.
You wouldn't do 100 bicep curls with a light weight and expect progress, why would you expect any different for wrists
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I think the gripper program makes no sense
When you look at how the people who do the massive grippers train, the ones that go well over 200 lbs and such, they treat it like any other heavy weight, less reps, with warm up sets, etc.
You wouldn't do 100 bicep curls with a light weight and expect progress, why would you expect any different for wrists
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jeremy_ethier
Hi Jeremy, I just wanted to say your videos have been a huge inspiration for me, especially as I navigate some serious health challenges. Your content is not only informative but has really helped me stay motivated and on track with my fitness journey. I’d love to connect more personally or get some advice if possible. Thanks for everything you do
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Hi Jeremy, I just wanted to say your videos have been a huge inspiration for me, especially as I navigate some serious health challenges. Your content is not only informative but has really helped me stay motivated and on track with my fitness journey. I’d love to connect more personally or get some advice if possible. Thanks for everything you do
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Rhythmic. Massage
Are we training brachioradialis for esthetics You stated it your self it doesn't cross the wrist, working primarily with elbow flexion how would this help with any of the tests
Also training wrist flexion and extension I think would do very little for actual grip improvments (haven't finished the video) just wanted to share my thoughts.
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Are we training brachioradialis for esthetics You stated it your self it doesn't cross the wrist, working primarily with elbow flexion how would this help with any of the tests
Also training wrist flexion and extension I think would do very little for actual grip improvments (haven't finished the video) just wanted to share my thoughts.
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fasihullahsaleem
Hey friend the one who is watching my comment, bro I want to told you that if you want to train the forearms do the hand gripper everyday 3 times and man your forearms will be jacked more that biceps.
Approved by me I am doing it as it boosted my power and overall strength as well.
Take this and you wouldn't regret it.
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Hey friend the one who is watching my comment, bro I want to told you that if you want to train the forearms do the hand gripper everyday 3 times and man your forearms will be jacked more that biceps.
Approved by me I am doing it as it boosted my power and overall strength as well.
Take this and you wouldn't regret it.
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jeremy_ethier
In my expirience nobody should train forearms like this, 2 times per week especially grips (with closing grips that ones what you can close 1-2 times and progress will be bigger even if you will finish only 8 sessions per month) because grip it’s more about tendons not muscles!
Ps: I can close now Capitans of Crush lvl3
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In my expirience nobody should train forearms like this, 2 times per week especially grips (with closing grips that ones what you can close 1-2 times and progress will be bigger even if you will finish only 8 sessions per month) because grip it’s more about tendons not muscles!
Ps: I can close now Capitans of Crush lvl3
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xaniso6955
Then you got mutants like me with a 149lbs on my right for grip and 122 on average for my left. While yes I am rather tall, I don't work out.
That said, I'd trade my grip strength down to normal levels for a bite at that consistency so many of you show when it comes to exercise and dieting.
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Then you got mutants like me with a 149lbs on my right for grip and 122 on average for my left. While yes I am rather tall, I don't work out.
That said, I'd trade my grip strength down to normal levels for a bite at that consistency so many of you show when it comes to exercise and dieting.
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xaniso6955
Then you got mutants like me with a 149lbs on my right for grip and 122 on average for my left. While yes I am rather tall, I don't work out.
That said, I'd trade my grip strength down to normal levels for a bite at that consistency so many of you show when it comes to exercise and dieting.
reply
Then you got mutants like me with a 149lbs on my right for grip and 122 on average for my left. While yes I am rather tall, I don't work out.
That said, I'd trade my grip strength down to normal levels for a bite at that consistency so many of you show when it comes to exercise and dieting.
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jeremy_ethier
If you guys worked out for a month and then took those tests, do you think you'd perform at 100% Or would taking a few days of rest improve your results on each test If you're the one who works out the most, isn't your body more efficient at recovery I think you'd have that advantage.
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If you guys worked out for a month and then took those tests, do you think you'd perform at 100% Or would taking a few days of rest improve your results on each test If you're the one who works out the most, isn't your body more efficient at recovery I think you'd have that advantage.
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onetwo9500
i was doing forearm exercises basically everyday in high school especially grip (c. 2019) then randomly got carpal tunnel at 2021
i still do forearm exercises and although my pull strength feels like its improving, my grip is tanking
was wondering if i can still improve my grip
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i was doing forearm exercises basically everyday in high school especially grip (c. 2019) then randomly got carpal tunnel at 2021
i still do forearm exercises and although my pull strength feels like its improving, my grip is tanking
was wondering if i can still improve my grip
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dvenururu
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
freakazoid9889
The rice experiment Dennis did looks nothing like the usual versions of this training I’ve seen. Typically it’s done with a large, deep bucket so you can fully submerge your hands, which creates way more resistance and requires far more effort than his shallow setup.
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The rice experiment Dennis did looks nothing like the usual versions of this training I’ve seen. Typically it’s done with a large, deep bucket so you can fully submerge your hands, which creates way more resistance and requires far more effort than his shallow setup.
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