The Best Science-Based Forearm Workout for Size and Strength

When it comes to growing big forearms and improving your grip strength, you need to consider the anatomy of the forearms in order to determine what the “best forearm workout” might be. In this video I’ll show you guys the best forearm exercises combined into a forearm workout to help boost your forearm size as well as your forearm strength (grip strength). This can be used as a forearm workout for mass but is also considered a grip strength workout given the inclusion of the suitcase holds and wrist rollers.

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Additional credits:
Pietro Boselli for the anatomy:

Jeff Nippard for the “science-based workout series” idea:

Studies
Hand grip strength and forearm size:

Forearm isolation training:

Brachioradialis:

Metabolic stress:

https://www.ncbi.nlm.nih.gov/pubmed/23338987
Dynamic training:

http://onlinelibrary.wiley.com/doi/10.1111/j.1748-1716.1990.tb08973.x/abstract

MUSIC: