Person/Andrew Huberman/Book/26/Protocols/YouTube/18/12/The Perfect Forearm Workout

• The PERFECT Forearm Workout (Sets and Reps Included) - YouTube

  • Speaker: Jeff Cavaliere
  • Channel: ATHLEAN-X · 14:25
  • Linked from the Day 7 additional resources of Person/Andrew Huberman/Book/26/Protocols Chapter Two, as "Training forearms with Jeff Cavaliere."

  • About

    • A forearm workout that goes past wrist curls and extensions to cover the other things the forearm does.
    • Prone (palm-down) wrist curls replace standard wrist curls, which let the biceps take over and push the bar into the fingers, straining the finger tendons linked to medial elbow pain.
    • Farmer's carries with heavy dumbbells go between sets.
    • Reverse wrist rolls for the tops of the forearms pair with reverse barbell curls for the brachioradialis.

  • Video

    • • 00:00 Forearm actions

        • The forearm flexes and extends the wrist, bends it side to side, rotates, and flexes the fingers, and each action lights up a different area. A complete workout trains all of them; sets and reps come at the end.

      • 01:37 Exercise/Body/Strength/Prone Wrist Curl

        • Standard wrist curls let the biceps take over and let the bar sink into the fingers, which strains the inner elbow. A cable or band curl with the elbow bent and palm down fixes both.

      • 04:26 Exercise/Body/Strength/Farmer's Carry

        • One lap around the gym with heavy dumbbells between every set of every exercise, for grip endurance.

      • 05:16 Exercise/Body/Strength/Reverse Wrist Roll and Exercise/Body/Strength/Reverse Curl

        • Standing keeps the wrist extensors loaded at the top. Alternate seconds of rolling with reverse curls in a climbing ladder until failure.

      • 07:02 Exercise/Body/Strength/Wrist Deviation

        • A cable rope held at the side trains ulnar deviation, then, turned around, radial deviation. A sledgehammer does the same job.

      • 09:18 Exercise/Body/Strength/Forearm Rotation

        • Twirling a dumbbell lets the hand fall into each position. The rope resists pronation and supination on every rep.

      • 11:10 Exercise/Body/Strength/Collar Squeeze

        • Squeeze a spring collar to failure, then hold light tension while flexing and extending the wrist, as a drop-set burnout.

      • 12:44 Exercise/Body/Strength/Dead Hang

        • The finisher: hang from a bar and try for one more minute without letting the bar slide into the fingers. The full workout with sets and reps follows on screen.