---
title: '3 Guys Train Forearms Everyday - Only 1 Was Worth It'
source: 'https://youtube.com/watch?v=sc-iN3hLQQw'
video_id: 'sc-iN3hLQQw'
date: 2026-06-28
duration_sec: 0
---

# 3 Guys Train Forearms Everyday - Only 1 Was Worth It

> Source: [3 Guys Train Forearms Everyday - Only 1 Was Worth It](https://youtube.com/watch?v=sc-iN3hLQQw)

## Summary



## Transcript

Over the next 30 days, I'm turning this
forearm into a powerhouse. Because after
over 10 years of training, I always
assumed my forearms would get jacked
from normal lifting. But they didn't.
And my forearms are now the second
smallest part of my body. Even worse,
people started noticing. And weak
forearms don't just affect how you look.
They can hold you back in the gym, are
linked to shorter life expecties, and
have even been shown to decrease your
odds of being hired. So, I'm training my
left forearm every single day using
sciencebacked exercises, but I've also
recruited two friends to test the most
popular forearm protocols on the
internet. So, by the end of the 30 days,
we'll know which method and what
exercises actually build the biggest,
strongest forearms and wrists. But
first, we need to get our baselines.
Because all of us are right-handed,
we're going to be training our left arms
for the experiment with our right arm
serving as a control. We're taking
measurements across our lower, middle,
and upper forearms to see if our
different training programs grow some
areas more than others.
>> This is the smallest one I've ever
measured.
>> Shut up.
>> And while for this experiment, size
matters, what matters even more is who
can last the longest.
>> Does it count? What the
>> This simple test measures your support
grip, which is essential for rock
climbing, deadlifting, and even bringing
in your groceries. And for this one hang
test, most beginners should be able to
hang for 10 to 20 seconds with 90 plus
seconds being elite.
>> No, man. This is so hard.
>> Keep going. Keep going.
>> And with Robin holding on for a max of
12 seconds,
>> 12 seconds.
>> It's not.
>> It was my turn. And while I'm hanging, I
should probably explain this is just the
first of multiple tests we'll be using
to assess our grip strength, which can
actually be broken down into three
different types. And while I am feeling
pretty good about my support grip,
>> okay, 115.
>> When it came to our next test, the
results were a bit more humbling.
>> Normal 121.4
normal. I'm about to break this. This
second test measures our crush grip.
Think if you're trying to crush an apple
with your bare hand. I felt your
handshake. It's like a little girl.
>> Oh, that was pretty high.
>> 99.
>> I still cannot hit three digits.
>> That's as hard as he goes.
To make Dennis feel better, multiple
studies have found the average person's
grip strength today is far weaker than
it was even just 20 years ago. Which is
problematic since grip strength is one
of the best predictors of your overall
strength and activity level, which
explains why researchers found a strong
correlation between weak grip and early
death.
>> Robin, don't pass out.
>> Okay.
>> 108.2. And for our final test, we're
measuring finger and wrist strength by
testing our pinch grip by attempted to
hold three 10 lb plates between our
fingers and thumb.
>> Wow.
>> And after struggling in our first two
tests, this time Dennis just couldn't
get it up.
>> What the This is so embarrassing. I'm a
fitness guy.
>> Saturate. Saturate. Sentry, centrate,
>> zero.
>> But then it was Robin who put both
myself and Dennis to shame.
>> No way. My my foot will go your foot.
>> That was pretty good. 6 seconds.
>> Now for our training.
>> Right.
>> Oh, okay. This is going to be yours.
You're going to be training your
forearms just through grip gripping.
>> There we go.
>> Robin will be sticking to 100 reps every
single day with a hand gripper as his
only training. Meanwhile, Dennis will
also be training daily, but he'll be
using my leftover rice.
>> Yes,
>> Dennis is trying the rice bowl approach
that I've seen everywhere online with
people documenting some pretty crazy
results. Robin and Dennis will be trying
to compete against my science-based gym
routine that I've designed to maximize
growth. But in order to design the best
workout possible, we need to understand
the three main areas that make up your
forearm. Starting with the most beefy
part of your forearms, the flexors. To
train them, it's pretty simple. Wrist
curls. I'm going to try these with
dumbbells, but also some cable
variations to see what works best. But
if you lift weights, your flexors are
already trained indirectly. So, you're
probably lacking a bit more in the next
area, the extensors. These muscles sit
on top of your forearm, creating some
pretty crazy striations when you develop
them, and may also help with elbow pain.
Now, to train these, you just got to
extend your wrist, which I'll be trying
out with dumbbells, as well as this
cable version. Last but not least is
this big chunk of muscle that sits right
around your elbow crease, which is, in
my opinion, the most noticeable
impressive forearm muscle. It's called
the brachio radiialis. Now, unlike the
two other muscle groups, this muscle
doesn't cross over the wrist and won't
be trained through wrist movements. It
instead helps bend your elbows during
curls, but so do your biceps. So, to
target this muscle more, you want to
first rotate your arm into a neutral
hammer grip. If you do just this during
regular curls, you'll already feel the
difference, but you can take it a step
further. So, I've been paying close
attention to some really cool bicep
studies, and it seems like placing your
arm on an incline bench or preacher curl
puts your biceps at a disadvantage and
forces your break your radiialis to work
harder and experience more growth. So,
I'll be doing one exercise that applies
that as well as reverse grip curls,
which also seem to target this muscle
well. I'm going to give all these
exercises a shot, training each area of
the forearm with three sets to failure
every single day. And after 30 days of
experimenting, I'm going to share what I
think is the number one exercise for
each area, plus give you a fully
optimized forearm workout based on my
findings. But by the time I had finished
just my second workout on my new plan, I
was already wondering if my forearms
were even going to make it the full 30
days. My forearms have never been this
sore before. Clearly, I don't train
them. I don't know if I'm going to be
able to do this for 30 days.
So, it's like hurting here and around
the fingers. It's hurting a lot.
>> First exercise, grab rice
for two.
>> And while Dennis doesn't have 100 reps
to worry about like Robin,
>> hey, no, no.
>> He'll be following a popular rice
training plan that we found online. Now,
I always thought training a muscle every
single day just wouldn't allow it to
recover and grow bigger and stronger.
But some new research is making me
rethink that because in a recent study,
strong, well-trained lifters bench
pressed every single day for 34
consecutive days. They did one set where
they tried to lift as much as possible
for one rep, and then afterwards, they
did five lighter sets for volume. Now,
you would expect training like this
every single day would burn most lifters
out. But by the end of the study, the
lifters made insane strength gains,
adding an average of 40 lbs to their one
rep max, which for well-trained lifters
would normally take easily over a year
to accomplish. Now, while the study
focused on bench press may not be the
perfect model for how to grow your
forearms, my hypothesis is that short
daily training shouldn't be anything to
worry about and if anything may end up
getting me the fastest gains of my life.
But by day three, I was already feeling
a lot of discomfort.
Not just through my forearm muscles, but
in my actual wrist joint.
Oh, that hurts. That's so uncomfortable.
>> And when I checked in with Robin, he was
having a similar struggle trying to hit
100 reps every day. In fact, the only
person who wasn't struggling so far
seemed to be Dennis.
>> Feels kind of nice.
>> Today I'm doing legs, so I'm doing
Bulgarian split squats. Usually I wear
wrist wraps on both. I'm only going to
wear a wrist strap on the right side. If
I'm being honest, I actually think
relying too much on lifting straps is a
major reason why my forearms have become
underdeveloped. Because ever since I
found out about a study that showed
lifting straps instantly increase
people's deadlifts by around 40 lbs, I
started adding straps not just to my
deadlifts, but to all my back and biceps
exercises. And so my forearms just
simply stopped getting challenged. So
now I'm trying to make up for all that
missing activation.
But because a common issue beginners
have is their forearms and grip giving
out before their other muscles like
biceps and back. I'm curious if Dennis,
even with his rice training, will
experience some benefit in his exercises
where he typically gets forearm cramps.
Which is why on day one, I also had
Dennis, Robin, and myself, test our
personal best on the incline biceps
curl. And on day 30, we're going to
retest to see if the forearm training of
our left arm actually leads to better
curling strength compared to our right.
And since Dennis and I are already
tracking our workouts through our Built
with Science Plus app, we'll be able to
see if there are any other strength
jumps that happen as a result of this
improved grip. Robin, on the other hand,
he doesn't have a current workout plan,
but he does have his own motivations.
>> When I play piano, uh I'm not good with
the left hand. I always play
right hand more. I'm really excited also
how this exercise will going to impact
me playing with left hand.
>> And while we'll have to wait to see if
Robin's playing improves, his progress
with his grip training is already
improving. He's already smashed 100 reps
on the lowest difficulty, which means he
can start upping the resistance, which
meant I was the only one who was
continuing to struggle with the daily
workouts. Okay. So, one thing I've
noticed about a lot of forearm
exercises, specifically for this guy
right here, the brachioraiialis, I found
that dumbbells, it's really hard to get
the form down without aggravating the
wrist and elbows. So, I'm going to
experiment with cables. Keep my palm
facing down.
There we go. Way better than dumbbells.
With some exercise swaps, my joint pain
was no longer an issue. And I'd even
found some home friendly exercises I
could swap in when I didn't have a
dumbbell. But the craziest improvement
by far was the visual change I was
already noticing.
>> It actually feels like new beginnings
again. Feels like I'm a beginner. Just
like my muscles are growing super
quickly, which is really motivating cuz
I haven't had that since I started
lifting. Even my wife seems shocked by
my progress, asking me the one question
every guy wants to hear. Why is it so
big?
>> What do you mean?
>> Like, is your other one miniature now?
Let me see your other one.
>> But it feels pretty like it feels
bigger.
>> Well, it looks like it.
>> But it feels pretty jacked though,
right?
>> Feeling. Yeah.
>> But size doesn't mean much without
functional strength. So, after 15 days
of training, I wanted to see if each of
us could pass a simple grip test. Today,
we're going to do a general fitness
test. Usually you take 100% of your body
weight
>> and you have to do a farmer carry for at
least 30 seconds. But since we're only
training one arm, we're going to divide
that weight in half and we're going to
do that for 30 seconds.
>> 3 2 1.
>> All right, walk. Oh, easy.
>> Come on, Robin. This 30 second challenge
is a pretty reliable benchmark for
assessing your grip strength. If you can
make it the full 30 seconds, your grip
strength is performing as it should be.
You pass. But if you fail,
>> keep walking. Keep walking. Robin's
down. Robin is down.
>> You've got some serious work to do.
>> No.
>> You passed. Good job.
>> Robin,
>> he doesn't get a high bar. He didn't
pass.
>> He has a low pass.
>> You have two weeks to pass this. Okay.
>> And while Dennis and I did manage to
complete a farmer's carries, Dennis's
forearm has gotten so strong that
regular rice is no longer challenging.
Oh, I got these to increase the
resistance. These are like metal bowls.
So, I'm going to add them to the rice.
Hopefully, when I do my workout, make it
a little bit harder.
>> We also got him a wooden spoon to make
it more difficult.
>> It's a lot heavier for sure. Ooh, I
would say like five times more difficult
to do.
>> As for my own training, everything was
going good until week three. I am
frustrated. My lifts this week have been
horrible. like my forearm strength has
tanked. I'm a little worried because my
forearms feel exhausted. I don't think
they're recovering well, but I'm hopeful
that in the final two weeks that my
strength really starts to pick up.
Fingers crossed. Seeing my strength
start to dip was definitely concerning.
But when I look closer at the data on
the daily bench press study we talked
about earlier, some days the people got
stronger, some days they got weaker, and
for many days it stayed the exact same.
But by the end of the 34 days, all of
them got significantly stronger than
when they started. So, I'm hoping if I
just stay the course, I should be able
to break through this plateau before we
get to the final tests.
>> Every single day, I can see the
progress. Basically, I'm able to
comfortably do the exercise. Now, uh
this exercise definitely helped me to
basically learn this
And after 30 days, Robin was getting
stronger and stronger with his hand
gripping, and he'd even made it to the
hardest setting. Oh, I'm not sure the
parking lot was the best place to do
this. Meanwhile, Dennis couldn't wait to
stop carrying his rice bucket everywhere
he went.
>> Even if I'm on vacation, my arms not
going to be on vacation.
>> As for me, I realized how much my arms
benefit from direct forearm work. It
took under 10 minutes a day and I could
easily fit it in between sets. Plus, I
started relying on straps less and my
grip more. But here's what I didn't
expect. After experimenting with dozens
of exercises, there were only a few that
didn't hurt my joints. So, I narrowed it
down to my top three for growth and the
exact workout I'm going to stick with
after this. I'm going to show you all of
that in a second. But first, let's see
how my strength results compared to
Dennis and Robert. And what they don't
know is I've also prepared a bonus test.
what Reddit claims is the world's
hardest jar to open. But we'll save that
for later. Up first is our crush grip.
>> Oh my god.
>> 13.
>> 137.2.
I can feel that, too.
>> But for Dennis's rice training, show the
camera. Show the camera. Okay, it
doesn't count. It doesn't count.
>> 86. One more time. One more chance. ONE
MORE TIME.
I THOUGHT he was going to break
>> 6.4.
>> What?
>> Were you eating?
>> I'm predicting that this is going to be
the biggest strength increase for Robin
because this is what he trained.
>> No, wait. No,
>> before
was 108.
>> No, no, no.
One second.
>> You got it. You got it. 1111.4.
>> Yeah, but
>> last time you were
>> which meant round one is going to my
science back gym plan. As for the dead
hang
112.
>> My time came in almost exactly the same
as my day one time, which isn't the
progress I was hoping for. And it means
either Dennis or Robin have the chance
to take the win.
>> Let's go, Robin. Easy way.
What the? Wait, wait, wait, wait. What
is 6 seconds?
>> 5.59.
>> What was his last time?
>> 12 seconds.
>> Yeah.
>> What happened?
>> So, hand gripper does not help with your
dead hang time.
>> Which means it's down to just Dennis.
And even though Dennis claims his rice
bucket was barely a full workout, his
single arm dead hang was already well
past his day one time of just 5 seconds.
Holding my breath, too.
>> 14 seconds. What have you been doing?
>> Holding my breath helped. Also, I'm
sick, so I think that helped.
>> What I think also helped Dennis is the
fact that his rice workouts mainly
challenged his grip endurance, building
up to longer and longer sets of stirring
the rice, plus the fact that he was
regularly lifting weights throughout
this process. But what really surprised
me was what happened when we retested
our biceps curl strength. Our rep
performance on our left side increased
more than our right sides did. something
I was not expecting, especially for a
well-trained lifter like myself,
suggesting that stronger forearms may in
fact lead to strength boost in other
lifts as well. However, when we tested
Robin, who doesn't lift any weights at
all, his results hadn't changed. But
when we got to the pinch test
>> Oh,
>> 20 seconds.
>> Wow.
>> Holy
>> Let's go. Holy. And even though I did
improve slightly from day one, compared
to Robin, my extra second just doesn't
feel very impressive.
>> Six seconds.
>> Yo, how'd you do that? 20 seconds.
>> So, across the three tests we ran, it
seems like each method of training did a
better job at improving different areas
of grip strength. However, when it came
to our bonus test
>> Oh no. Again.
>> Oh my god. again. Same expression.
>> I swear it's the
>> You can't do none of this funny stuff.
God,
look at it. It's so painful.
>> Now, it won't be this painful if you're
following the right workout plan using
our Build with Science Plus app. With
it, you're going to get a completely
customized workout routine based on your
body. And not just for your forearms,
but for every single muscle. That way,
you're not going to be embarrassed the
next time you try to open a lid or even
take your shirt off at the beach.
I had high hopes for you.
>> Really? You can't hold it? You're not
joking?
>> It also guides you with your diet and
lets you track your nutrition with a
snap of a picture. You can try it for 2
weeks free over at billwithcience.com or
by scanning this QR code right here.
Right.
>> Yeah. Yo, I'm nervous. I don't know if I
can publish this video if
>> what?
>> Oh wow, look at this.
>> You guys want some jab?
>> But now let's talk about growth. So when
we measured the average growth across
all three measurement points, third
place went to Dennis's rice training,
leading to modest growth through his
upper forearm, but no growth through his
middle and lower forearm, followed in
second place by me. While my forearms
experienced a ton of growth through the
upper and middle of my forearm, the
lower part around my wrist stayed
exactly the same. Robin, on the other
hand, he had barely changed his upper
forearm, but the highest growth around
his middle and lower forearm. However,
because of his training experience, he
probably experienced the biggest newbie
gains out of all of us.
>> First time in my life I did any
exercise.
>> This is the first time in your whole
life you've done exercise.
>> Yeah. Hopefully, these gains convince
Robin to commit to something more than
just gripping. But based on my data and
my own 30-day experience, here are my
picks for the top three forearm
exercises. And I've even added all of
these forearm exercises to our Build
with Science Plus app. I will say
farmer's carries as a bonus at the end
of your workouts is a great idea,
especially for beginners. And as we saw
with Robin, simply getting a hand
gripper is an easy, low barrier to entry
way to get started and might even grow
the lower forearm a little bit more. And
here is the workout I'm personally going
to be sticking with going forward, doing
it twice a week on my leg days or rest
days. And if you want to pair your
forearm training with a full body
workout plan that hits every single
muscle, then check out this video next.
Thank you so much for watching and I'll
see you next