Bruce Lee’s Forearm Exercises

– If you’re a fan of Bruce Lee, you know he’s obsessive about his forearm. (energetic music) When it comes to martial art, form is extremely critical because that’s where your
punching power comes from. Today we’re going to share with you, seven exercises that can develop, so you can have a forearm like Bruce Lee. So Sifu, what are some of those exercises? – Okay, so most of us are
accustomed to dumbbells. Okay, we’re not gonna modify these, but you wanna be able to use these in this position, in this position. You can even hold it
down in this position, or in this position to just get the angle. So all you wanna do, the
first one is here okay. And you see how I’m gonna do this. I’m not gonna overdo it and
you don’t want to go heavy. You know, go light and start building and strengthening this as you do about maybe eight is good enough. – Big rep.
– Yep, eight. – Okay. – Good, so then it’s
concentrating here, right? Now you turn it around
and you’ll see this– – This part of the forearm,
mm-hmm (affirmative). And you want to be very control movement. We’re not trying to do that. – Right.
– It’s control. – And you can sit down while
you’re doing this, right. – Yeah, you can also just sit
down like, holding onto it. On a bench, you can also do that. – Mm-hmm (affirmative). Here’s the third one. So then you can use this so
now you’re concentrating. I like maybe holding the
end of this because again, Bruce Lee in the olden days, he had just the weight
at the end of the bar. – Just one-handed, yeah. – So you want to concentrate on this side. – Mm-hmm (affirmative). – You got that okay, Shin? – So first one, second one,
and then the third one, which is vertical.
– Uh-huh (affirmative). Here’s this one. Then it’s back here. It’s better to have a
gripped handle, right, then how I’m modifying it. But just to give you an example. – They’re working this part of the muscle. Feel that?
– Mm-hmm (affirmative). – Good, and then this one. We just twist it.
– So that’s overall form. So Sifu would you say eight
reps, eight reps, eight reps? – You probably want to stay with maybe four exercises,
but seven all in one. I mean, you can integrate
them and change them up. – Yes.
– So that way– – But do they want to give you seven so you can interchange that, all right? – Yeah.
– We do three or four. – And then you do your
opposite side, same thing. – That’s right. – All right, and then you
just do it on your other arm. When we go to number five, you just hold it and
tighten it and squeeze. You can just squeeze. You want to concentrate on
just the squeeze part of it. You can make it vertical,
horizontally, tight, or you can hold it here and tight. Okay, squeeze. What you’re doing is you’re getting your arm used to clenching. When you end up hitting,
you get a stronger strike when you’re hitting a target. – That explosive power.
– Yeah, squeeze. How long can you hold it Shin? 30 seconds? 30 seconds, cool.
– Oh, yeah. (mumbling) (laughing) – You could go 10 seconds, okay rest, – (both) 10 seconds and then rest. – Yeah, and that’s pretty good. – So those are very good. We have just simple
dumbbell that will work. Now what about in terms of
working a little bit more like the joints and the tendons, right? – So on the tendons, if you’re
going to form the forearm and you want the forearm involved, you can still do the same thing here. Your forearm’s gonna be involved
as well as this position. So again, it’s strengthening. – Extends here and here. – Bend the knees, hold, brace. Make sure this is level to the ground. Don’t go here, it’s here. Yeah, thank you. – Just like that, very cool. – So this.
– Form. – It’s good to have two. – Not too high, ’cause then you’re working shoulders too much. Right, you can see the angle here. – Brace, good. – Now– – You can do brace also from
another position, right? – Yeah, you can do it on the bench. Let’s have Shin do it, two. And then he wants to keep the arms in tight vertically in that position, right. And then he’s gonna
first extend all the way. Okay, now you’re gonna
reach a halfway point. So you come down, come down, come down, come down right there. You want to hold that
for about 25, 30 seconds. – There you go. – And you squeeze and you’re
gonna involve the forearm. – Right there. – So you’re not just focusing on the push. You’re focusing on strength. Every piece of your body is involved. – Very important when you’re punching. – Tight. (slapping) – Also with your lower chisel, the form. – Five, four, three, two, and one. Good.
– Boom, beautiful. – How’s that feel?
– Beautiful. – Very good.
– That’s good. That’s very, very good. So there you go, forearm exercises. Got to practice. Bruce used to work his forearm
almost every single day. He’s quite obsessive
about working his forearm and that’s why he uses
his forearm like that. For his size, it’s not proportionate. I believe he was an adamant
body builder, but you know, I wouldn’t say times have changed. The exercises have changed. They’re working the same
muscles but in different ways. So that’s why we’re
changing it up a little bit. The bracing is very important
as part of the pieces that we start to train involving
power, extension, speed. All this is gonna help
that you could know.


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  2. Bruce Lee was a beast!👍

  3. This is my first time watching your videos,but i've seen ur other videos' titles and that's what pushed me to subscribe your channel.I believe I will learn so much more stuff from watching your videos which will help me in the future.Thank you.

  4. I’m waiting for dan to side kick the shit out of a sketchy dealer

  5. I was training and I did not know what to do for a forearm workout then I see this. Thank you Dan Lok

  6. The third one looks familiar, at 1:52

  7. could you do a video about fighting multiple opponents

  8. Multi talented…. Excited to know martials too

  9. The intro I so love it…always! I first read about Lee's obsession with forearm training and his tremendous forearm development when I got a copy of The Art of expressing the human body. He was the originator of many things. The first Chinese to make Chinese men look sexy and also had the balls to take up weight lifting and not still not be bulky but attained a definely ripped musculature. I could list more….

  10. oh I'm sure guys on the internet work their forearms plenty.

  11. I'm continuously practicing these everyday.

  12. Thank you Dan

  13. Wow thanks sir for giving us so much valuable tips

  14. I don’t want to be rude but that may be correct but you need to do more training. Pecs starting to look good 🙂 love from Japan

  15. Hello Dan, I'm a teen(=16) and I request you to make video on how to get started for a better life.

  16. Where is the isometric exercises Lee did. Lee also had machines built custom to work out forearms/ grip strength. This guy seems to gloss over alot of things Bruce did. The Tao of Jeet Kune Do and Bruce lee work out are booka that cover these topics.

  17. This only I want Dan from 2 days, because my forearms was really hard before 2 months, but now it became some loose, at last, thanks sifu

  18. Excellent Dan.

  19. Using a Kettlebell will be VERY beneficial…more functionality

  20. superb exercise for forearm…🙏

  21. hell yeah i needed this too good looks Dan!

  22. Whilst Bruce is an undisputed pioneer and legend. Science has made leaps and pounds regarding the sports science and how to develop the human body.

  23. thanks Dan we love JKD exercise bruce Lee forever 👍

  24. I wish you got more views and likes you guys are doing it so good.

  25. Thanks dear Dan lok

  26. bruce had the best body ever for a man his size..Dont talk about change bro.

  27. What is the forearm used for?

  28. Hey dan I have been watching your videos for the past day, I come up with the questions of, as a teen what can we teens do for developing necessary skills and even make some money

  29. How often should you train your forearms?

  30. But i dont have dumbell

  31. Thank you Sifu 🙏

  32. Dan… If you can do something you don't have to, but you badly want to, will you go through the hustle? Is it worth it? Thanks for being the image of strength and courage i look up to.

  33. Looks like something i can do at the office lol
    Gonna buy a dumbbell right away

  34. Missed the forearm roller 🙂 that Sifu Poteet used to teach

  35. Damn… Dan driver is so lucky. He got his salary + free advice from Dan that must cost other people for $166.67/min ..

  36. Dan, please ask your instructor this thing. Using dumbbel(s) or hand grip exercise tools, which one is much effective in terms of strengthening hand grip? I guess the later works much better in enhancing overall finger joints and grip strength but I want to know his opinion on this matter.

  37. the 3rd one i do everynight dan

  38. Love the content but this guy with the "warrior athlete" hardly explained how n why these forearm workouts work out… (dude didn't seem to excited…) btw we need a new background song, cant have the same song every video… other than that, holy fuck dan you have truly killed it man keep on crushing mad kudos

  39. That will led to wrest injury

  40. Thank you Master Dan 🙏 this is so helpful – some peoples forearms grow effortlessly, mine require a lot of effort and Im looking forward to trying the 'squeeze' technique 😺👍

  41. I think he should shown wrist roller exercise. When I was a kid I made my own wrist roller using wooden stick attached to bag by rope. Then I would fill the bag with weight ar roll it up and down with both hands extended in front of me. Great exercise. Burned the hell out of my wrists!!🔥🔥🔥

  42. From financial gains to real gains. Ladies and Gentlemen, The versatile Dan Lok, Master of Gains.

  43. Great video can't wait to do it. But what pound weights?

  44. Hi Dan, I assume you don't give training classes in JKD yourself ? If so, are there any instructors / schools you can specifically recommend ? I feel like most of the schools teaching JKD are pretty much just a big hoax.

  45. dan just tell me why mutual funds are not good to invest in and provide me fu money if you can.

  46. Hello Sir I am now 16th , and I want to start my own business in early 18th with technology. But now I have no any resources and business skills , so now what I have to do to start my business?

  47. I do these exercises when I lift 👍🏼👍🏼

  48. The most simple fore-arm exercise what you can do is dead bar hanging, bcs that BURNS your fore-arms maybe less than 2 minutes


  50. Respect!!!

  51. It's a good idea to strengthen forearms,and next what about the forearm conditioning like on the Wing Chun dummy?💪

  52. they should make a video about stretching for flexibility

  53. Yeah, squeeze it as much as possible. These are good exercises.

  54. and how many sets and reps should i do

  55. Thanks

  56. Great video Sifu's on building your forearms. I def. agree Bruce Lee was an amazing body builder. People forget there are all types of body building out there it doesn't mean you have to be the Hulk or like Arnold either. Bruce was someone that showed people how to do bodybuilding for Martial Arts and for Health. He has some amazing forearms too.

    Sifu's i loved the HexHead dumbbell workouts. I was wondering do you ever use the Hand Gripper tool (Spring in the middle with a round longer tube on each side that fits in your hand or the Gripmaster Hand Strengthener (Series of three horizontal pieces with two sets of springs that your squeeze) to build up your forearms? It's something i've used since i was a kid and you can develop some great forearm strength from it. Awesome video, keep up the great work.

  57. I busted my forearm once from a blackberry typing smh, I remember I was prescribed this workout. Worked

  58. the third one looks like he's giving him self a tug lol definitely good forearm workout

  59. Another secretive way is person to person training. Stand face to face to with fingers tuck into each other, apply the same motion but the opponent will resist your movement gradually and forcefully,vice versa. If you train like this not only your forearm underarm are conditioned, your fingers will be like a hook and your wrist like a spring coil. Follow by slapping each other’s arm with your palm then progress to karate chopping each other from light to hard, lastly try using sticks. Why do I need to? Bruce didn’t pass it on:-(Break the arms that throws the punch) (Paralysis the leg that does the kick).(pierce like a Jack Hammer with your spring force).
    Bruce said Train every piece of muscle if you want to fight. But he died too young, he haven’t have time to teach further. and I won’t accept the findings how he died would you?

  60. You are so lucky Sifu dan that your Sifu is one of the best JKD fighter

  61. Or you can do Calisthenics.. Bruce Lee did it like a loads (e.g.: Dragon Flag).
    It's kinda hard (hellish) but very very rewarding.

    Edited: For forearms, Calisthenics have lots of compound workouts such as front lever, back lever, handstand that's definitely hit your forearms like hell.

  62. Must get past the conventional exercise. You have no idea.

  63. Never know Dan Has This Quality Too. Good To Know That my mentor is awesome

  64. I use a 25 lb kettlebell for the twisting exercise with my arm on the floor. I go forward and backwards with both hands. Is that bad? I hold the handle of the bell and bring it over the top.

  65. Very useful! Thanks

  66. Do the workout Dan! Need action!

  67. 😊

  68. Dan, you know a lot about the business world, but this video doesn't make sense even with the instructor who doesn't have a strong forearm.

  69. Hello, Sifu Dan and Sifu Octavio. I've been looking for a teacher in JDK. Is there anyone in Tucson, AZ or El Paso, TX that you can recommend. Always grateful for your guidance. Thank you.

  70. Thx. guys

  71. Bruce Lee is my master…
    Who love Bruce Lee like here..

  72. this embarrassing if you bruce lee saw this you would get slapped

  73. Sledgehammers are far superior to building forearm and grip strength

  74. try chi – ishi training.

  75. What is bruce lee the caused of death

  76. Good exercises can be done with metal or eood poles too

  77. The reason Bruce Lee was obsessed with forearms was because the bigger your forearm is the harder your punch will be since the weight in your arm is closer to your fist.

  78. I can tell it works. Look at those muscular forearms🤣

  79. Awesome video Octavio
    Good stuff

  80. Nice.Quite informative sir.

  81. I understand excalty what you talking about Bruce is 100% right it give you power for punching and for grabbing so you can do a takedown

  82. What's that music in the starting of the video

  83. I have golfers elbows for some time now.what do you recommend?

  84. Well ladies keep Working on This !!


  86. 1:51 lol.

  87. bruce lee devoted his life to become a killing warrior .

  88. I’ve been training my forearms (I do knuckle pushups on asphalt too and know how to throw a punch) since I first read Bruce’s books. It is one of the reasons I have such knockout power. I’ve hit guys that outweighed by 30-50-100 lbs and lots in my own weight class too. I usually knock out guys that are only 30 or so pounds heavier. If they are bigger than that and I don’t knock them out, I always knock them down and often break their faces in the process. In these cases the look of shock, awe and amazement on their faces is so very satisfying.

  89. Why the SIFU forearm is small? You did not like this training haha

  90. Light is for endurance, heavy is for pure strength

  91. This position, this position, bla bla bla… These positions have names related to tri-fecta muscle groups and beyond. Used by legendary bodybuilders such as Arnold, Franco, Haney, and Zane; the three basic tri-fecta variations are known as reverse grip, hammer grip, and curl grip.
    -Reverse grip is for girth, or thickness of targeted muscle area.
    – Hammer grip is used for increasing length of the targeted muscle volume.
    – Curl increases the peak of the targeted muscle.
    Then you have incline, flat, and decline angles that are implemented for upper, middle, and lower targeted muscle areas.
    Be specific and quit being half ass with your flawed fitness logic with undisciplined practices.
    Never forget. Abds and calves are done EVERYDAY! Stay motivated!

  92. Bruce Lee had loved Captains of Cruch!

  93. Can I do this exercise with 10 pound dumbbell ?

  94. Too many instructors. Someone is redundant.

  95. Did you mean yeeeet

  96. 🤔🤔🤔hate to say this there are channels that are better then this when it comes to detailing the exercises Bruce Lee did

  97. Bruce Lee was way ahead of his time doing many things that are now been used today I firmly believe he was doing plyometrics before it got famous i mean jumping into the air leaping that high was impressive

  98. What? Dan lok you make workout videos?

  99. I love intro music… three of them having average forearms do you agree? Respect the legend brucee lee here.

  100. now arm wrestle

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