Building Forearms: Arm Wrestling vs. Manual Labor

The forearm muscles grow indirectly from back training, but many struggle to target them beyond that. Is that due to improper exercise selection? Probably.

Internet personality, powerlifter, and amateur bodybuilder Jujimufu teamed up with professional arm wrestler Michael Todd to critique popular forearm exercises and offer modifications. They ranked forearm exercises on a tier list — S-tier being the best, and F-tier the worst:

S-Tier

• Modified reverse curls
• Manual labor

A-Tier

• Arm Wrestling

B-Tier

• Modified hand grippers
• Reverse curls
• Dead hangs
• Modified wrist rollers

C-Tier

• Hammer curls
• Regular hand grippers
• Plate-loaded gripper

D-Tier

• Rice Bucket

https://www.youtube.com/watch?v=hv96cEsNwzI

[Related: The Best Beginner Workout Plan To Start Your Fitness Journey]

Hammer Curls and Grippers 

Hammer curls are a popular exercise for the brachialis, a small upper arm muscle beside the outer biceps. Since they secondarily train the brachioradialis (upper forearm), Todd rates hammer curls in the C-tier. Hand grippers also ranked in the C-tier because John Brzenk — often touted as the greatest arm wrestler of all time — can’t close a number three gripper. 

[Arm wrestlers] don’t squeeze hands, we clamp them. Grip strength is not super important in arm wrestling.

—Michael Todd.

Hand grippers are more effective when modified to emulate arm wrestling angles, which upgrades them to B-tier. 

[Related: How to Grow Stubborn Calves and Forearms]

Reverse Curl Innovation

Traditional reverse curls rank B-tier, but flexing the wrists turns them S-tier. 

I truly think this is the best forearm developer there is.

—Michael Todd

This tweak shifts the strain to the fingers, which forces the forearms to work harder. It also mimics armwrestling wrist position. Moreover, in a 2018 study, reverse curls increased brachioradialis activation significantly more than supinated and neutral grip curls. (1)

Dead Hangs and Wrist Rollers

Commonly utilized by rock climbers, who tend to have well-developed forearms, Todd and Jujimufu agree that dead hangs are B-tier worthy due to their isometric nature. 

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The wrist roller’s direct forearm targeting earns B-tier. To avoid shoulder fatigue, Todd used the rotating end of a racked barbell with weight attached instead of holding a wrist roller at shoulder height. He uses short motions, avoiding wrist extension, to simulate the pulling table. For a thicker grip, he rolls softballs on a makeshift device. 

While muscle soreness often ensues, Todd cautions, “Whether your muscles get sore or not isn’t a determining factor of a good workout.” According to research, muscle soreness alone isn’t necessarily a reliable indicator of workout quality. (2)

[Related: The Nine Best Wrist Curl Variations to Supercharge Your Grip]

Arm Wrestling as a Forearm Workout

Find me a [good] arm wrestler who doesn’t have out-of-proportion forearms for their body size.

—Jujimufu

Arm wrestling’s table time intensely stresses the forearms, putting it in the A-tier. The main drawback is high injury risk.

Manual Labor and Practical Strength

The segment concluded with a unique entry: manual labor. Though trades work may build bigger and stronger forearms through repetitive grip engagement, data suggests it increases the risk for long-term grip weakness due to muscle strains, fatigue, and inadequate recovery. (2) Recovery plays a crucial role in longevity.

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References 

1. Coratella G, Tornatore G, Longo S, Toninelli N, Padovan R, Esposito F, Cè E. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel). 2023 Mar 9;11(3):64. doi: 10.3390/sports11030064. PMID: 36976950; PMCID: PMC10054060.
2. Nosaka, K., Newton, M., & Sacco, P. (2002). Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian journal of medicine & science in sports, 12(6), 337–346. https://doi.org/10.1034/j.1600-0838.2002.10178.x
3. Lee K. The association between occupational categories and grip strength in Korean male workers. Int Arch Occup Environ Health. 2021 Apr;94(3):567-574. doi: 10.1007/s00420-020-01635-1. Epub 2021 Jan 11. Erratum in: Int Arch Occup Environ Health. 2021 Apr;94(3):575. doi: 10.1007/s00420-021-01653-7. PMID: 33427995.

Featured image: @jujimufu on Instagram