Weak Forearms: The Underestimated Muscle That Affects Strength

For years, fitness enthusiasts have focused on sculpting their biceps, triceps, and abs, often overlooking the forearms. Jeremy Ethier, a prominent YouTuber and fitness trainer, reflects on his own experience: “After over 10 years of training, I always assumed my forearms would get jacked from normal lifting. But they didn’t.” This sentiment resonates with countless lifters who neglect specific forearm training, only to find that it is a weak point in their physical prowess. Ethier’s realization that “my forearms are now the second smallest part of my body” brings to light a critical issue not just of aesthetics but functional strength as well.

Research underscores the importance of grip strength, which correlates closely with overall physical capability. A study by Dr. Alison Warren at the Institute of Sports Science found that grip strength is a significant predictor of overall strength and activity level. Ethier articulates this connection succinctly: “Weak forearms don’t just affect how you look; they can hold you back in the gym.” Recognizing this gap in training, Ethier embarked on a rigorous 30-day experiment to scientifically explore approaches to building forearm strength and size.

The Forearm Training Experiment

“For the next 30 days, I’m training the one muscle almost everyone ignores: forearms,” Ethier announces at the outset of his experiment. He dedicated his left arm to a structured program designed to maximize forearm growth and strength, citing evidence from a 2021 study in the Journal of Strength and Conditioning which noted that targeted isolation has positive effects on muscle hypertrophy.

Alongside his training regimen, Ethier recruited two beginners, Dennis and Ravin, to test alternative methods. Dennis engaged in a rice bucket training protocol, which involves various gripping and twisting exercises, while Ravin utilized a hand gripper with a regimen of 100 daily reps. “We’re taking measurements across the lower, middle, and upper forearm to see if different training programs grow certain areas more than others,” Ethier explained. To ensure a level comparison, he noted, “We’re all right-handed, so we’re training our left arms for the experiment, with the right arm serving as a control.”

The Training Plan

The experiment targeted three primary muscle groups in the forearms:

• Flexors: wrist curls (dumbbells and cables)
• Extensors: wrist extensions (dumbbells and cables)
• Brachioradialis: hammer-style and reverse curls

Ethier’s training session comprised three sets of exercises to failure for each muscle group, performed daily. He quickly acknowledged a shift in his experience: “By the second workout, my forearms have never been this sore before. Clearly, I don’t train them.” Ravin encountered wrist pain that impeded his progress, while Dennis found the rice bucket work to be much easier on his joints. Ethier also referenced a 2020 review that emphasized the effectiveness of high-frequency, lower-intensity training for recovery and muscle growth.

The Results

After 30 days, the findings illustrated not only which forearm grew the most but also how each method influenced grip strength significantly. “Each forearm gained strength in different ways,” Ethier elucidated. There were observable indirect improvements even in bicep curl strength, highlighting the interconnected nature of muscle development.

Jeremy Ethier (trained lifter, gym-based routine)

Forearm growth (cm):
Lower: +0.0
Middle: +1.2
Upper: +1.2

Strength changes:
Crushing strength: +15.8 lb
Dead hang: no change
Pinch test: +1 second

Dennis (beginner, rice bucket)

Forearm growth (cm):
Lower: +0.0
Middle: +0.2
Upper: +1.0

Strength changes:
Crushing strength: -13.4 lb
Dead hang: +11 seconds
Pinch test: no change

Ravin (beginner, hand gripper)

Forearm growth (cm):
Lower: +1.2
Middle: +1.6
Upper: +0.3

Strength changes:
Crushing strength: +8.2 lb
Dead hang: -7 seconds
Pinch test: +14 seconds

The Verdict

From this comprehensive experiment, Ethier determined that the ideal training approach depends on one’s fitness goals. Gym-based training yielded the best outcomes for crushing grip strength, while rice bucket exercises enhanced endurance and hand grippers excelled in pinch strength and lower forearm growth. “Training every day can work, but joint pain is real,” he cautioned, emphasizing the importance of variety in exercises over sheer willpower.

As Ethier moves forward, he advocates for the integration of targeted forearm training even among seasoned lifters. His preferred exercises include:

• Flexors: dumbbell wrist curls
• Extensors: sideways dumbbell wrist extensions
• Brachioradialis: cable reverse curls
• Bonus: farmer carries for grip endurance

In a world where physical prowess is often quantified by the size of one’s biceps and the definition of abs, Ethier’s journey serves as a reminder: the value of muscle strength is compounded through every fiber of our body, and to achieve peak performance, no area should be neglected. As he succinctly summarizes, “Swapping exercises mattered more than willpower,” indicating that strategic training can unlock new levels of strength previously deemed unattainable.

Source: www.menshealth.com