Thin Forearms? Train These 4 Things (Home Or Gym)

Your forearms are the most visible muscles you own — and for most guys, they look the same as years ago. They work all day, so normal training does almost nothing. Here's how to finally make them grow: a full stretch, a lot of reps, and real progression. ⏱ Chapters 0:00 Why your forearms don't grow 0:25 The problem: they're used to work 0:56 The 3 muscles of your forearm 1:38 The biggest mistake (tiny reps, heavy weight) 2:37 01 · Flexors: the wrist curl (with the finger roll) 3:15 02 · Extensors: the reverse wrist curl 3:47 03 · Brachioradialis: hammer & reverse curls 4:16 04 · Grip: dead hangs & farmer's carries 4:54 Your 3 levels (home / gym / advanced) 5:21 How to progress 5:46 The plan 6:12 Recovery 6:30 Your quest 📋 The plan • Forearms 3× per week, at the end of your workout • Wrist curl (let the weight roll into your fingertips) — 3 × 15–25 • Reverse wrist curl — 3 × 15–20 • Hammer curl or reverse curl — 3 × 10–15 • Dead hang or farmer's carry — add time or distance first • Progression: 15 → 25 clean reps, then add a little weight and drop back to 15 • Measure your forearm every 2 weeks at the thickest part, relaxed, fist open ⚠️ Sharp pain at the elbow = lower the weight and slow down. 🎯 Your quest: measure your forearm today and post the number in the comments. Come back in 12 weeks with your new number. 💪 More levels of this series: arms, neck and push-up videos on the channel. #forearms #forearmworkout #grip #armworkout #homeworkout #calisthenics