# How I FIXED My Skinny Wrists & Forearms (In 30 Days)

Source: https://www.youtube.com/watch?v=sc-iN3hLQQw
Recap page: https://rapidrecap.app/video/sc-iN3hLQQw
Generated: 2026-02-01T15:35:34.551+00:00

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## Quick Overview

The experiment demonstrated that the dedicated forearm training program (3 sets to failure, every single day) yielded superior growth across all measured areas compared to the other participants' different training methods, resulting in significant increases in wrist circumference and improved strength test scores for the main subject after 30 days.

**Key Points:**
- The main subject (self-experimenter) increased his forearm circumference measurements by +1.2 cm in the upper and middle sections, while the lower section showed no change (+0.0 cm) after 30 days of dedicated forearm training.
- The main subject's Crushing Strength increased by +15.8 lbs (Day 1: 121.4 lbs vs. Day 30: 137.2 lbs), while the rice training subject (Dennis) lost 13.4 lbs of crushing strength.
- The Dead Hang time improved for two subjects: Dennis improved by +11 seconds, and Ravin decreased by -7 seconds.
- The Pinch Test showed the greatest improvement for Ravin (+14 seconds), while the main subject improved by +1 second, and Dennis showed no change.
- The dedicated forearm workout consisted of 3 sets to failure, every single day, including Dumbbell Wrist Curls, Sideways Dumbbell Wrist Extensions, and Cable Reverse Curls.
- For bicep curls, the main subject increased reps on his left side from 7 to 11, while his right side increased from 6 to 6 reps (no change).
- The rice training method led to a decrease in crushing strength for Dennis (-13.4 lbs) and a decrease in Dead Hang time (-7 seconds) for Ravin.

![Screenshot at 14:58: The final results chart shows the host achieved a +15.8 lbs increase in crushing strength, while Dennis lost 13.4 lbs and Ravin gained +8.2 lbs, highlighting the host's superior progress from his dedicated training plan.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-14-58.jpg)

**Context:** The video documents a 30-day experiment challenging three individuals—the host, Dennis (rice training), and Ravin (hand gripper/piano training)—to improve their forearm strength and size using different training protocols. The host followed a science-based routine focusing on the three main forearm muscle groups (flexors, extensors, brachioradialis), whereas Dennis used rice bucket training and Ravin used a hand gripper and played piano daily. The experiment aimed to compare the effectiveness of these varied approaches on grip strength and forearm circumference.

## Detailed Analysis

The video concludes a 30-day forearm training experiment comparing three methods: the host's science-based program, Dennis's rice bucket routine, and Ravin's hand gripper/piano routine. The host's dedicated training yielded the best overall results across circumference measurements and strength tests. The host's left forearm circumference grew by +1.2 cm in the upper and middle sections, with the lower section unchanged. His crushing strength increased by +15.8 lbs (from 121.4 lbs to 137.2 lbs). His dead hang time remained unchanged (1:15 Day 1 vs. 1:12 Day 30), and his pinch test improved by +1 second. Dennis, using rice training, experienced a decrease in crushing strength (-13.4 lbs) and a -7 second decrease in dead hang time, though his pinch test improved by +14 seconds. Ravin's results were mixed: his dead hang improved by +11 seconds, but his crushing strength decreased by 13.4 lbs, and his pinch test showed no change. The host's bicep curl reps increased on the left side (7 to 11) but stayed the same on the right (6 reps). The host recommends his three primary forearm exercises (Dumbbell Wrist Curls, Sideways Dumbbell Wrist Extensions, and Cable Reverse Curls) performed 3 sets of 10-15 reps, twice per week, combined with a full-body workout plan.

### Initial Setup & Rules

- Three participants—host, Dennis (rice training), Ravin (gripper/piano)—begin a 30-day forearm growth challenge
- Baseline measurements taken for forearm circumference (segmented into upper, middle, lower) and strength tests (Crush Grip, Dead Hang, Pinch Test)
- Initial crushing strength for host was 121.4 lbs, Dennis 108.2 lbs, Ravin 103.2 lbs (Day 1)

### Training Protocols

- Host uses a science-based plan (Dumbbell Wrist Curls, Sideways Dumbbell Wrist Extensions, Cable Reverse Curls) 3x/week
- Dennis uses rice bucket exercises daily, performing 20-30 reps of grabbing, extending, grabbing/twisting, squeezing, and wrist rotation
- Ravin uses a hand gripper for 100 reps daily and plays piano daily, which he claims helps his left hand dexterity.

### Mid-Experiment Observations

- Host notes that forearm exercises that target the brachioradialis (like incline curls and reverse curls) are highly effective but cause elbow discomfort
- Dennis experiences significant forearm soreness from rice training
- Ravin reports his left hand is not as good at piano as his right hand.

### Final Results Comparison

- Host's forearm circumference grew +1.2 cm in upper/middle sections
- Host's crushing strength increased by +15.8 lbs, Dennis lost 13.4 lbs
- Dead Hang: Host no change, Dennis +11 seconds, Ravin -7 seconds
- Pinch Test: Host +1 second, Dennis no change, Ravin +14 seconds.

### Conclusion

- The host's science-based, targeted training program yielded the best overall results in forearm size and strength, especially compared to the rice training method which led to strength loss for Dennis.

![Screenshot at 00:03: The host grimaces while attempting to crush a red apple to illustrate the concept of crushing strength he aims to improve.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-00-03.jpg)
![Screenshot at 00:50: The experimental setup is shown, with the host's left arm highlighted in red \(Experiment\) and the right arm in yellow \(Control\) for the 30-day test.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-00-50.jpg)
![Screenshot at 02:03: The host's Day 1 crushing strength score of 121.4 lbs is displayed on the digital dynamometer.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-02-03.jpg)
![Screenshot at 03:07: The participants engage in the Farmer's Carry test, walking while holding heavy dumbbells to test grip endurance.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-03-07.jpg)
![Screenshot at 10:25: The host shows off his significantly vascularized forearm on Day 14, indicating positive visual changes from the training.](https://ss.rapidrecap.app/screens/sc-iN3hLQQw/00-10-25.jpg)