How to Get Jacked Forearms (CONTROVERSIAL!)

  • If you want to get jacked forearms and you aren’t sure what forearm muscles to concentrate on, you’re going to want to watch this video. Here I show you that one of the biggest muscles in the forearm, responsible for a major portion of the size, is not even technically a forearm muscle. The brachioradialis is a powerful elbow flexor that also has abilities to pronate the forearm. Many will focus all of their forearm workouts and exercises on wrist curls and wrist extensions. This is a mistake when trying to build up mass in the forearm muscles.
    To start, it helps to revisit the anatomy of the lower arm. The brachioradialis starts on the upper arm bone, the humerus, and inserts on the distal end of the radius (the bone on the thumb side of the forearm). This muscle does not cross the wrist joint and therefore has no action on the wrist. This means that the brachioradialis does not extend or flex the wrist like the other forearm muscles does.
    In order to work it the most you need to spend your time focusing on the actions of the elbow, specifically flexing the elbow. The position with which you do this matters however. If you do it with the forearm supinated you will instantly place most of the load on the biceps rather than the brachioradialis. To get the brachioradialis you will want to have your forearm either in neutral or pronated. Here is where some controversy comes in.
    Many will point to the fact that the brachioradialis is strongest in the neutral position of the forearm. This is true. That does not mean however that the muscle is most fully shortened or activated in this position. It can achieve a greater level of contraction when it is both flexed at the elbow and pronated at the forearm. Does this mean that you should not train it out of the neutral position? No. It means that you can choose exercises that allow it to be trained heavier for progressive overload in this position but that you still need to include forearm exercises that allow it to be trained from a pronated position.
    The most classic forearm exercise when it comes to this is the reverse barbell curl. Here, you can do it with either a straight bar to achieve the fully pronated position or with an EZ bar to get a more neutral position. Remember to adjust your weights accordingly to stimulate the muscle as discussed above. Also, the amount of brachioradialis activation is higher with elbow flexion above 90 degrees so remember not to cut the range of motion short on any rep.
    You can also do this with dumbbells. As shown, you can hold the dumbbell with an offset grip which will help you to overload pronation at the same time that you can flex the elbow to train the brachioradialis optimally. The version shown here is good at accomplishing both and can be done with most dumbbells at the gym.
    The lat pulldown variation is another great option for achieving a reverse curl and training the brachioradialis to get bigger forearms. The key is to keep the bar moving behind the head and not just to the head to take advantage of the greater activation with greater elbow flexion.
    When it comes down to it however, if you want to get jacked forearms one of the easiest things you can do is remember to pick up the weights when you’re done with them. Yes, the position of carrying plates and racking them is one of the best ways to activate this muscle and get it to grow with the additional volume you achieve by doing this repeatedly during the workout week. Not just that, you’ll be more liked at the gym for not being that guy who never picks up his weights.
    If you’re looking to get bigger forearms and want to build your entire body at the same time, be sure to head to at the link below. Start training like an athlete and get ripped forearms and a strong athletic body in just 90 days by using the ATHLEAN-X Training System that matches your exact goals.
    For more videos on how to build big forearms and a stronger grip, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor 27 Tage +635

    *NEW “FAST ACTION” Q&A* - After giving away more than 10,000 programs, it’s time to switch it up! Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (as a separate comment!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    • Well Wellens
      Well Wellens Vor 3 Tage

      What is the best exercise for build forearm without use any equipment?

    • Brendan Enders
      Brendan Enders Vor 8 Tage

      @Nick Kish He was a good president

    • Tariq Zeyad
      Tariq Zeyad Vor 23 Tage

      Sometimes I feel pain in my forearm more like in the veins it hurts , its like pumping

    • Grant Dubiel
      Grant Dubiel Vor 24 Tage

      Not really related to this video, but I told my brother that muscle ways more that fat. What do you think about this statement? Obviously 1 lbs of muscle is the same weight as 1 lbs of fat but a cube of muscle the same size as fat the muscle would way more.

    • MSG
      MSG Vor 24 Tage

      a solution to skinny fat? im 6ft and 70kg and am 19 years old male, my stomach get really big when i eat im talking like 6 months pregnant big and i have a really tall and slender body but a really big stomach was wondering what could be done thanks jeff

  • Blade Smith
    Blade Smith Vor 20 Stunden

    I wanna get my forearms either as big or at least like 2 inches smaller than my biceps.

  • Bryan Lancy
    Bryan Lancy Vor 23 Stunden

    3:47 reverse barbell curls
    4:40 pull down machine
    6:01 barell ropes
    7:01 dumbell

    Thank me later

  • segheir hicham
    segheir hicham Vor Tag

    Amazing video as usual💪

  • Paulbo
    Paulbo Vor 3 Tage

    Idk but my Forearm
    are much larger than my bicep

  • Chandler Cameron
    Chandler Cameron Vor 4 Tage

    5:24 "that activation on point" 😂

  • Daniel Vasconcelos
    Daniel Vasconcelos Vor 5 Tage

    my god .. that reverse curl was genius

  • George Walker
    George Walker Vor 5 Tage

    Have you got any videos on after workout stretching? If not can you make some

  • Akash Dutta
    Akash Dutta Vor 5 Tage

    Can you please make a video to Target this muscle with body weight. No equipment

  • goodleshoes
    goodleshoes Vor 6 Tage

    *Mentions facepulls*

  • Jeff Cavaliere from athleanx

    Hey guys

  • Jacob Avonda
    Jacob Avonda Vor 8 Tage

    *Rare footage of Jeff with a shirt on

  • chris nice
    chris nice Vor 9 Tage

    To all the muts who dont put your weights away....youre not worthy to watch jeff...and youre disgusting, selfish people

  • Zero
    Zero Vor 9 Tage

    My fav vid this far!!!!! It felt like you were really having a conversation with us. Thanks for all you do.

  • zeelog kash
    zeelog kash Vor 9 Tage +1

    Dear jack, as you know because of the Corona Virus many of the gyms are closed in our locality. The thing is the the gyms might be closed for more than a month or two or even more. My query is that what is the alternate way to maintain our muscle tone at home without going to gym? is there any alternate workout without using weights which is as effective as using weights...please respond... thanks

  • Johnny25k
    Johnny25k Vor 10 Tage

    Jeff knew what he was doing with that title lol

  • joe becks
    joe becks Vor 11 Tage

    i need a tailored beginner training plan to have the same physique as you. what do i do.

  • Dusty Fred
    Dusty Fred Vor 11 Tage

    How to get a strong grip: turn wrenches.

    • Tazy50
      Tazy50 Vor 10 Tage

      This isn't a grip video. It's a brachioradialis video.

  • My name is- Stanley
    My name is- Stanley Vor 12 Tage

    Coolest health science channel ever. I've learned so much from you . Thank u a whole freaking bunch .

  • nicoloco9974
    nicoloco9974 Vor 12 Tage +1

    What shoes is he wearing?

  • Daniel Hubatch
    Daniel Hubatch Vor 13 Tage +1

    Jessie we love you. Don't ever go away. Jeff, be nice... kinda.

  • Daniel Hubatch
    Daniel Hubatch Vor 13 Tage

    Give us more nerdy shit!!! anatomy is fucking awesome

  • Alberto Castillon
    Alberto Castillon Vor 13 Tage

    your unique instructive “muscle markers” makes understanding how your muscles work and how to work them effectively. i always recommend all my friends to watch your channel. 10/10 would recommend!

  • J Sastre
    J Sastre Vor 14 Tage

    Between your shoulders video and this one I'm pumped to get into the gym this next week! Thanks Jeff!!

  • Brandon Jones
    Brandon Jones Vor 14 Tage

    Aim for a grip such that knuckles to the sky!
    This curling motion with this usual positioning of the fist promotes the bulky part of the forearms to develop.

  • Testudine Bobby
    Testudine Bobby Vor 14 Tage

    Armwrestling is the best way

  • Red panda
    Red panda Vor 14 Tage

    0:05 😂 lol

  • Justin Samuel
    Justin Samuel Vor 14 Tage

    I keep telling people put the weights back!

  • angelbeats3333
    angelbeats3333 Vor 15 Tage

    That's the exactly places that hurt so bad on my arms. Glad I found this video thanks Jeff!

  • Ildan Magadiev
    Ildan Magadiev Vor 15 Tage +1


  • SpartanJohns
    SpartanJohns Vor 15 Tage

    this was good! very helpful and i enjoyed the humor

  • Leslie Wood
    Leslie Wood Vor 16 Tage

    Jess is so funny!

  • TheWeardale1
    TheWeardale1 Vor 16 Tage

    i love his comedy beard haha

    ROBERT ADAMS Vor 16 Tage

    Would an upright row (forgetting its biomechanical issues as a shoulder exercise) put the brachialis in a more advantageous position for proper stimulation?

  • John
    John Vor 16 Tage

    i just watched a vid of jeff from 3 years ago and he looks 3 years younger in this vid. wtf

  • J. Mun
    J. Mun Vor 16 Tage

    Thanks for this video! Do you have a full body workout routine for lazy people (like me) that has no idea how to even get started ? The goal is to build strength and muscular mass. I will explore more of your videos and try to tie them up together.

  • Kyle Kilgore
    Kyle Kilgore Vor 16 Tage

    This was a really good video

  • Waan P.
    Waan P. Vor 16 Tage

    I love this channel. I just sent this channel to my friend who want to do workout.

  • Avijeet Jayashekhar
    Avijeet Jayashekhar Vor 17 Tage

    Any suggestions where this exact type of resistance tube can be bought from? Good advise in the video 👍💪

  • Reykenzor
    Reykenzor Vor 17 Tage

    I really like the new video style and the referral to face pulls..haha very good :D

  • jason9022
    jason9022 Vor 17 Tage

    Steroids. They all on em duh.

  • Damo
    Damo Vor 17 Tage

    I've been suffering from tennis elbow for a while now, I think its because I stopped doing physical labour for a 9-5 job and my forearms have been suffering as I neglect them in the gym

  • AAa m
    AAa m Vor 17 Tage

    Forget about chicken legs, what about chicken forearms!?!!!!

  • Jacob Oakley
    Jacob Oakley Vor 18 Tage

    Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

  • Jacob Oakley
    Jacob Oakley Vor 18 Tage

    Jeff what is your opinion on jawzersize? It’s a new product that you bite on to workout your face I guess.

  • Dylan Roth
    Dylan Roth Vor 18 Tage

    I think I've become addicted to this channel

  • Jonas Pater
    Jonas Pater Vor 18 Tage

    The olympian won

  • wade wilson
    wade wilson Vor 18 Tage +6

    "All muscles matter"
    - Jeff Cavaliere

  • itskaliko
    itskaliko Vor 18 Tage

    Wait a minute....everything is cool but wtf is Jessie's intro bro!!!

    ROMA LUK Vor 18 Tage

    I am 30 years old now but i started fitness 2020. Will try my best. Good luck everyone.

  • Carl Young
    Carl Young Vor 18 Tage

    Jeff saying (CONTROVERSIAL) as if anyone is going to argue with

  • Lia Augoustidis
    Lia Augoustidis Vor 18 Tage

    Would love to see more exercises specifically geared toward women & moves we should be doing to stay toned.

  • Frostfang TV
    Frostfang TV Vor 18 Tage

    Unleash the BEAXST tshirt 🔥🔥🔥🙋‍♂️

  • ArJun Shetty
    ArJun Shetty Vor 18 Tage

    Jeff: Grab hold of that wad of muscle.
    Me: Disappointedly looking at my forearms.

  • Khalid Mhameed
    Khalid Mhameed Vor 18 Tage


  • James Joseph
    James Joseph Vor 19 Tage

    Or you can just swing a hammer and do construction on the weekends lul

  • Ryan McCully
    Ryan McCully Vor 19 Tage

    So how do we strengthen our wrists

  • Hadi Nzaal
    Hadi Nzaal Vor 19 Tage

    I miss the old camera

  • Aron
    Aron Vor 19 Tage

    Di Maria is that you?

  • G. C.
    G. C. Vor 19 Tage

    Well Done

  • Andrea Marselletti
    Andrea Marselletti Vor 19 Tage

    christmas tree

  • Dan Robards
    Dan Robards Vor 19 Tage

    Thoughts on skull crushers on forearm building?

  • Petros KG
    Petros KG Vor 19 Tage

    Zakk Wylde called, he wants his pinch harmonics and way pedal back. (useful video though thanks)

  • Maria Alexa
    Maria Alexa Vor 19 Tage

    In a perfect world all "gainers" at my gym would watch your videos! Every detail matters!

  • Asad Cad
    Asad Cad Vor 19 Tage

    Get go work it

  • Andreas Thörnblom
    Andreas Thörnblom Vor 20 Tage

    It seems like your production value had gone way up ! I mean camera wise. The information has always been good !

  • Игорь Базанов

    Джеф красава!

  • Swapan Samanta
    Swapan Samanta Vor 20 Tage

    Love from india

  • Swapan Samanta
    Swapan Samanta Vor 20 Tage

    Please Make a video on a Full week workout program

  • Unknown Unknown
    Unknown Unknown Vor 20 Tage

    The prophecy, it will change how you see life and the future.

  • Conor Eliot
    Conor Eliot Vor 20 Tage +1

    Lana rhoades is the number one method for forearm growth

  • gunjan kushwaha
    gunjan kushwaha Vor 20 Tage

    Thanks alot Jeff . your guidance and insights are priceless .

  • Gianni Procida
    Gianni Procida Vor 21 Tag

    Thanks Jeff I love your videos

  • rudy rich
    rudy rich Vor 21 Tag

    Sorry to say you have no forearm

  • Xxx Beastboy
    Xxx Beastboy Vor 21 Tag

    Hey guys I am going to workout and hope to change my body from skinny to musclar for 1 year I will update every 3 months remind me though

  • Jace Ace
    Jace Ace Vor 21 Tag

    Im at work, saw this vid and did this forearm wrkout with some makeshift weight 😂😂
    Really felt the burn on this one.
    Always an amazing content !!

  • Gour chand Halder
    Gour chand Halder Vor 21 Tag

    I thought you will talk about bicep peak😝lol.

  • m ranger
    m ranger Vor 21 Tag

    difference between a body with 6ab and all but no veins buldging out vs. buldge veins ripped body.

  • mwint1982
    mwint1982 Vor 21 Tag

    Bro u look like a damn skeleton, eat a potato chip or something. We don't need to see your veins, we get it, u lift

  • FilteredInc
    FilteredInc Vor 22 Tage

    I really like this new video format! Not that there was anything wrong with the last one though. If I am not in the gym, i'm thinking of being in the gym and this video format really cuts to the chase a lot quicker getting me out the door faster! :) THANKS JEFF!