To get the best looking arms, you are going to have to build bigger biceps and triceps too. I can show you how to do just that in only 22 days - th-cam.com/video/6QgR6Tjle7g/w-d-xo.html
Hello Sir, you are amazing and i thank you for all the work you put on these videos. Im sure there is more people behind this channel and you all work hard. The dedication for the knowledge and information behind these videos is insane. This is decades of research, before anyone misunderstands. Yes, research passed down generation by generation is there. But to understand it you still need to study and it takes years, at least i notice how much effort and I'm sure i cant even imagine but I'm just trying to say thank you. Most of us dont comment but you hard work is not overlooked
Barbell curls warm up light then pump out 6rep sets 5 sets and same for seated hammer curls, then bent over curls. Next hang from pull up bar till failure for 3 sets
Today at school. I had my backpack on the floor and when I was gonna grab it I fully extended my arm to reach down so that I can get that full range of motion and not miss out on any gains. I also bring it up all the way so that I can get the full contraction.
IMPORTANT: If you're subscribed you will DEFINITELY want to turn on your notifications (click the bell icon next to the subscribed button to make it look like it's ringing). You're going to need to be quick...and the notifications will be the only way to win. Coming this week!
I know this video was posted a long time ago, but I just want to say thank you to Jeff for this video. I am not an "athlete" any longer, but I have debilitating golfer elbow from repetitive movements at work. I work in grocery and I easily open at least 800 cases a day. I do light weight lifting and push-ups everyday, but I just couldn't due to the pain. I really thought my elbow would dislocate at times. sorry for the long ramble, but again, thank you Jeff!
Hey Jeff, just finished this forearm work. And loved it. I couldn't do the hang. Being 283 pounds and after those first 4. There was no way I could hang on. Thanks for what you do for us on here.
Same! I hung for about 30seconds. My forearms were on fire! I’m about 220lbs. Tried it again a second time and only got 17seconds. Just fried. My goal is to beat one of those carnival things where you have to hold/hang from a bar for 100seconds so I’m focusing on getting 2min at least. If I can do 30sec after this madness now, I’ll be doing 2min when fresh in no time 😂 thanks, Jeff!
@@RockPaint002just remember, the ones at the carnivals are the ones that roll or twist making them 2 or even 3 times as hard so whatever you get on a stiff bar, double it at the very minimum if you want the same time on a rolling bar
@@RockPaint002yep they are rigged. If its allowed (cause sometimes theyre so scummy they even ban holding bar different way) is try to have one arm facing away (pull up style) and one facing in (bicep pullup style) to stop it from rotating
I mean, I get where you're coming from. But the point he was trying to make is that almost any gym has a cable tower. And truthfully, if you really wanted an easy home setup, nail a short 2x4 into a corner high up, tie an elastic band around it, and put it under tension. But hey, it's whatever.
Or if you have any kind of barbell even the short ones work great and you can either add weight to make it harder or further your grip from the end of the barbell because every inch you move away from the end should only make it more and more difficult.
CVOD are you ok? He said back off the tension he wasn’t talking to Jesse Now why don’t you and your FORTNITE profile pick go try and ruin someone else’s day 😁
ATHLEAN-X™ Jeff I played baseball for years and the main exercise for all of us for forearm since it is so important. Was called the string weight. Same as the 2nd exercise you showed but with the forearms straight out and to twist the weight to the top. Whether it be 5-15lbs. Is that a good exercise!
Hey jeff one thing i really wana know, this workout do you recommend to me with weak forearms to do this several times a week or is this mor like a once a week burner??
This comment is actually not for Jeff, but for the people in his comment section. You guys are awesome and hilarious! Thank you for all of the laughs! 💪😎
Thiago try it. Also reliable chinese study measured 140 %in test after week of abstinence lowering from there, also from personal experience this has boosted my performance, regarding "trains to be better with your girl" this is stupid. If you want to be better with your girl practice with her and not with disgusting pörnography or normal masturbation.
Jeff, been watching your videos for a few years now (finally subscribed). I've worked out off and on for years, more off the past few years. I've let life get ahead of me and I'm working on finding the motivation I used to have. I really appreciate your detailed explanations of exercises and the movements and muscles required to properly perform those movements. I have CMT( I have a feeling you probably know what it is) that contributes to severe muscle loss and the best way to slow it down is strength training. The forearms and calves , as well as smaller intricate muscles are most affected and obviously with that comes a domino effect that makes training the larger muscle groups much more difficult. Thank you for this video (I'm just now finding it after three years), I'm going to try these exercises tonight. Just a flicker of hope here man. Thank you again
I swear Jeff reads my mind. I'm entering Massage tHerapy college in January and have been looking to increase my forearm workouts. Great info as always.
Maybe if you do a new video on forearms, you want to mention how important these muscles are for other exercises, ie deadlifts. I stopped going to the gym for over a year and now that I'm back I'm having a hard time with deadlifts not because of the weight itself but because my grip gives in rather quickly. I had to do a search on your channel on how to improve grip and I found this so very helpful. Thanks man!
So basically, I'm gonna probably do forearms and calves on the same day because I train chest and biceps on one day, back and triceps on another and legs and shoulders on another... and trust me when I say that these Perfect workout routines do NOT leave u with extra "gas in the tank".
@@JTraceo did that for years, then decided to switch them up to kinda throw something new at my muscles and yeah... I've been seeing NICE gains since trying it that way. So, at some point I'll switch back to the standard splits
Med Life make sure your thumb is pointing skywards and elbows tucked in to protect your rotator cuff and do as many reps as possible for maximum pump equals gainz + quick fat loss
**DB Farmer´s Carries 4:32 (one lap between sets of each exercise) 1. Prone wrist curls with cable - 2x12-15RM** 03:42 2. Wrist Curl Ladder - 2 x Ladder Failure** 5:53 A. Reverse Wrist Rolls x 1,2,3,4 etc seconds B. Reverse Barbell Curls x 1,2,3,4 etc reps 3. Radial/Ulnar Deviation - 2 x 12-15RM** 8:09 4- Supination/Pronation - 2 x 12-15RM** 9:40 5. Clip Grip Combo - 2 x 12*15RM** 11:33 A. Clip Squeezes to Failure B. Clip Squeeze Wrist Rocks to Failure 6. Dead Arm Hang Burnout x 1 Minute 12:56
These perfect "X" workout videos are amazing. Just started rock climbing and I've thought about putting together a solid forearm program for myself for a while but lacked the knowledge and Jeff comes to the rescue. Keep up the good work!
buy a mountainbike and go in high gear. Pull yourself to the handlebar while you are rideing the bike in a standing position. Concentrate on your forearm... I did this for years and could make a pullup with 2 fingers. Sorry for my bad english, Im from Europe...
Jeff is the GOAT man. I always struggled with Forearms, Chest, & Calves. This man has helped me to build all three. Cheers to a New Year and New Gains!
Jeff, this video popped up just in time for me. Started feeling elbow pain few months ago and fixed it with your elbow video. Then I started working the forearms to avoid it again, but it started back bc I was doing the forearm workouts wrong. Thanks for saving me from the annoying pain.
Joe, how are your forearms been doing ever since? I see it was 3yrs ago you posted this so Would be interesting to get your feedback. I have been having tennis elbow pain for a year now. I also saw his elbow video with the kettlebell swings but I think I am at the point where I should start empowering my forearms to avoid elbow pain.
These workouts are amazing, I've not had a workout before watching Jeff that challenged me as much as these and I've noticed big changes in my body in a matter of weeks. For me personally I won't waste my time with others, try it yourself anyone reading this and see. Thanks Jeff! 👌
I had some weird case of tennis elbow, feeling tearing pain in brachioradial muscle when I made biceps curls and pull ups. I used those tennis elbow straps just so I can exercise but the pain was still there. I did this radial and ulnar deviation exercise 3 times!!! and the pain was almost gone. I still feel some discomfort but the pain is 99% gone. I wish I had seen this years ago... Thank you Jeff!
I've been including exercise one (the prone wrist curls) in my workouts recently and I've found it puts way too much pressure on my elbow, no matter what angle or even changing the cable height. If anyone's experiencing the same, I suggest you actually put the cable height to the lowest settings, have your back to the machine, place your elbow on your oblique, and lift with your wrist coming towards your body instead. No pressure on my elbow and it still isolated my forearm. Felt much safer and actually more focused on my forearm.
Every single video I have watched from this channel has been nothing but informative and educational. I find myself teaching other ppl what I learn and my results are getting better every day
Thanx a lot man, I've been looking since a while for a complete workout that works every muscle in the forearm and I couldn't find any until I see ur video today. I'll hit that subscrib botn
man I wish I had a coach like you here in France. I've always wanted to build a nice shape and proper stregth but never found anyone able to provide explanations on what I was doing and why it was useful for my trainig. I find your videos INCREDIBLY useful. Thanks so much for providing those for free and helping so much of us wich great insight on how our muscles work and why an exercise is best rather than another for that spacific fonction. Keep up the good work and angain thanks a whole bunch!
You dont really have to work them so hard. Just work on the bracheoradialis, flexors & extensors. Might want to work on your body fat level than doing these exercises if you want them to look super veiny & really attractive.
Fully Described Man Fantastic I Saw Lot Of Videos Of Forearms Training But They Only Focus On Front Extension And Back Extension But Dude You Described All The Extensions Wonderful Very Helpful Video Thanks.
Sometimes doing Bicep Curls exercises my forearms dunno if it's just me though but not that much. Chin-ups and pullups too- but pullups mainly. Chinups BARELY.
Thank you. I've been following you for over 2 years and I never thought to really invest in my forearms. I accepted them as being thin and tight. I'm going to wake these puppies up and get some Gains!
3:12 that makes a lot of sense Jeff! I used to get really bad “elbow splints” and I would always incorporate that exercise in my workout routine. Loved having jacked forearms but hated the elbow pain.
Hi Jeff, thank you for this. especially the one with the cable machine. I managed to duplicate it with a resistance band, and its really helping to hit the forearms more. Appreciate it.
really i am a skinny guy insecure about my forearms but the information and training u give brother i have started am making great gains in few months gonna throw all insecurities thank you sir very very much
To get the best looking arms, you are going to have to build bigger biceps and triceps too. I can show you how to do just that in only 22 days - th-cam.com/video/6QgR6Tjle7g/w-d-xo.html
Good video
Hello Sir, you are amazing and i thank you for all the work you put on these videos. Im sure there is more people behind this channel and you all work hard. The dedication for the knowledge and information behind these videos is insane. This is decades of research, before anyone misunderstands. Yes, research passed down generation by generation is there. But to understand it you still need to study and it takes years, at least i notice how much effort and I'm sure i cant even imagine but I'm just trying to say thank you. Most of us dont comment but you hard work is not overlooked
Thank you this helps
Barbell curls warm up light then pump out 6rep sets 5 sets and same for seated hammer curls, then bent over curls. Next hang from pull up bar till failure for 3 sets
😊😊😊
2:37
jeff: you might be on the right track
me: ok cool
jeff: but you're on the wrong train
me: oh shi-
Quax I legit spit my coffee out
@@greenskyfish hope it didn't stain anything 👍
Hahaha this great
I'm gonna use this quote on my exam
*Jumps off the fucking train*
“You might be on the right track but, you’re on the wrong train.” I like this guy.
YOU DON'T HAVE THE ANSWERS, SWAY!!!
Yeah and I'm on the wrong track, on the wrong train, on the wrong planet!
I am definitely going to use that phrase at some point this week!
Yeah it's a good phrase that I'll be stealing too.
Dude is a savage. You can't fuck with him.
03:43 Prone Wrist Curls
06:15 Wrist Curl Ladder
08:10 Radial Ulnar deviation
09:40 Supination Pronation
11:34 Clip Grip Combo
Legend
Not all hero’s wear capes, cheers 🤙🏼
Thank you
Ty
Yeaheheah! Thanks lol
Its baffling that this channel is for free. This guy is giving us everything.
Everything but leg videos.
@@zeimeris what are legs
@@pringusdingus its those two limbs that we walk with and they are half of our body mass so i think theyre quite important.
@@zeimeris He's Jeff CALFelier he doesn't have to workout legs to get them big 😂
@@zeimeris Front squat, back squat and if you're brave overheard squat. Accessories: lunges, leg curls, leg press, calve raises.
Jeff dislikes his own videos to decrease imbalances.
Hilarious!
Lmfao..joker..
You won this comment section for today well done sir 👌
U notice this too lol
👏🏻👏🏻👏🏻👏🏻
this forearm routine is more intense than most people's full body routines
For real
Fr fr
And that's why it's not practical. Not enough week days.
FACTS! I incorporate in my back day and in my arms day.
yeah, this is full forearms routines
Today at school. I had my backpack on the floor and when I was gonna grab it I fully extended my arm to reach down so that I can get that full range of motion and not miss out on any gains. I also bring it up all the way so that I can get the full contraction.
Looollll😂😂
FBI ‘ lmao
Weird flex, but okay
Wait, the FBI goes to school?
Boelsu how do you think we catch those high school drug dealers?
13:29 Workout Plan
3:43 Prone Wrist Curl
4:28 Interset-Farmer Carries
6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl
8:21 Ulna Deviation 8:47 Radial Deviation
9:47 Pronation 10:24 Supination
11:30 Clip Squeeze 12:00 Extention-Reflexion
13:10 1 Min Hang
So helpful, cheers dude.
Thanks man!!
Thank you man
You are doing the Lords work
Thanks dude!
I like how this guys huge but not cocky or full of himself about it like other weightlifters on TH-cam. He’s so humble.
Cause he smart.
@Tutti Frutti chill bud. It’s not that serious
He’s definitely not huge, but he is ripped and strong for his size. He’s only 5’ 8 and 190 pounds.
He gives a lot of bad information including in this video which is just going to destroy your wrists
@@yodathecloverholder69 it’s because he has less than 6% body fat. That’s why he doesn’t have as much size much he definitely has more visible muscle
IMPORTANT: If you're subscribed you will DEFINITELY want to turn on your notifications (click the bell icon next to the subscribed button to make it look like it's ringing). You're going to need to be quick...and the notifications will be the only way to win. Coming this week!
ATHLEAN-X™ thank you so much!
247365 💪
Jeff for POTUS
Leg full split video please
Athlean X vs Jason Blaha push up competition at the Arnold 2019
Lady at the front desk at the gym gave me a strange look walking in with my sledgehammer.
Lmfao 😂
I was looking for that comment
Cameron Lintner 😂😂😂
Can’t do that at planet fitness
Cameron Lintner The comment section in Athlean-X never dissapoint 😂😂😂
I know this video was posted a long time ago, but I just want to say thank you to Jeff for this video. I am not an "athlete" any longer, but I have debilitating golfer elbow from repetitive movements at work. I work in grocery and I easily open at least 800 cases a day. I do light weight lifting and push-ups everyday, but I just couldn't due to the pain. I really thought my elbow would dislocate at times. sorry for the long ramble, but again, thank you Jeff!
Check out Knees Over Toes Guy on TH-cam; he has videos addressing golfer's elbow.
search athleanx golfer elbow
2:37 He's been waiting to use that one
Grim Reaper 😂😂😂
Truuuuu lol.
😂😂😂yes bruh
Hello
Wrote it down on a pink little note and had it on his desk for a week for this purpose
I bet jeff grips the steering wheel as tight as possible to get some added muscle fibre recruitment
lol, and uses only his toe for the gas and brakes too, eh?
Aryan Khanna 😂😂
He removed the power steering
@@mr.kwamid-86_43 no, that would cause muscle imbalance
@@Vlad-wm2uj oh my
3:43 Prone Wrist Curl 2 sets - 12/15 RM with Interset-Farmer Carries (4:28)
Perform as a ladder to failure 6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl
8:21 Ulnar Deviation 8:47 Radial Deviation 2 sets- 12/15 RM with Interset-Farmer Carries (4:28)
9:47 Pronation 10:24 Supination 2 sets - 12/15 RM with Interset-Farmer Carries (4:28)
SUPERSET 11:30 Clip Squeeze to failure + 12:00 Clip Squeeze wrist rocks to failure
13:10 Hanging one minute
Jeff's forearm has a forearm of its own
Best Fitness TH-camr of All Time.
Hey Jeff, just finished this forearm work. And loved it. I couldn't do the hang. Being 283 pounds and after those first 4. There was no way I could hang on. Thanks for what you do for us on here.
Same! I hung for about 30seconds. My forearms were on fire! I’m about 220lbs. Tried it again a second time and only got 17seconds. Just fried. My goal is to beat one of those carnival things where you have to hold/hang from a bar for 100seconds so I’m focusing on getting 2min at least. If I can do 30sec after this madness now, I’ll be doing 2min when fresh in no time 😂 thanks, Jeff!
@@RockPaint002just remember, the ones at the carnivals are the ones that roll or twist making them 2 or even 3 times as hard
so whatever you get on a stiff bar, double it at the very minimum if you want the same time on a rolling bar
@@ibrahim_-_-_ I had no idea they moved! Thanks
@@RockPaint002yep they are rigged. If its allowed (cause sometimes theyre so scummy they even ban holding bar different way) is try to have one arm facing away (pull up style) and one facing in (bicep pullup style) to stop it from rotating
When Jeff enters ,the gym corrects it's form!
I think ur not the one who said that first
@@erwinseva2688 at least I know myself I didn't copy that from anyone
Jeff my son?
From pi😂
11:53 the camera guy totally thought he was being told to back off lol
lol
Lol that's fucking great!
I'm dead 😂
hhahhahahahahahahahahaha
Stupid Jesse
03:43 - 01: Prone wrist curls: 2 x 12 - 15 RM
04:33 Insterset: Farmer carries
05:53 - 02: wrist roll ladder - 2 x ladder failiure
08:09 - 03: radial/ulnar deviation - 2 x 12 - 15
09:44 - 04: supination/pronation - 2 x 12 - 15
11:49 - 05: clip grip combo - 2 x superset to failiure
12:53 - 06: dead arm hang burnout - x 1 minute
13:30 - Resume
Forearms🙏
He brought a sledgehammer just for this video color matched and all with his pants & gym equipment..bro.. Jeff is the GOAT!
Hey, stop watching Hollywood too much goat...
ooooh now I get it
Would love to see you come back and show us how you would put these "perfect" work outs into a week of training. Combined, separate, all at once...
Please!
He got something u can buy for money for that
Seems like I’d be in the gym for 4 hours plus a day to finish all this shiz
@@chumdizzfolk7660 😂😂😂😂😂😂😂😂😂😂
I’m actually doing all of these, except the forearm that I only do occasionally, and it does take like 3 hours on average
“We don’t all have sledgehammers. Instead, use your huge, expensive cable machine.”
I mean, I get where you're coming from. But the point he was trying to make is that almost any gym has a cable tower. And truthfully, if you really wanted an easy home setup, nail a short 2x4 into a corner high up, tie an elastic band around it, and put it under tension. But hey, it's whatever.
he said you can use bands
He said you can also use cable bands. I see 154 people who didn’t pay attention.
he literally said or you can use a band
Or if you have any kind of barbell even the short ones work great and you can either add weight to make it harder or further your grip from the end of the barbell because every inch you move away from the end should only make it more and more difficult.
Jeff you never fail to upload on the day before I’m doing those exercises
Perfect additional exercises for my 8 hour arm workout. Thanks Jeff
lol
11:53
Jeff: BACK OFF back off
Camera man backs away 😂😂🤣
Poor jesse
Hahaha
CVOD are you ok? He said back off the tension he wasn’t talking to Jesse
Now why don’t you and your FORTNITE profile pick go try and ruin someone else’s day 😁
@@ascensionspeak4694 hahaha dumbass lmaooo
Constantinople, 1054
LMAOO💀
Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!
giveaway.athleanx.com/how-to-win.html
ATHLEAN-X™ Hey Jeff Im a big fan of you and I want to ask you to make a vid how to stretch our forearms?
ATHLEAN-X™ Jeff I played baseball for years and the main exercise for all of us for forearm since it is so important. Was called the string weight. Same as the 2nd exercise you showed but with the forearms straight out and to twist the weight to the top. Whether it be 5-15lbs. Is that a good exercise!
@ATHLEAN-X™ DON'T SKIP LEG DAY!
Jeff do these excersies include front forearms
Hey jeff one thing i really wana know, this workout do you recommend to me with weak forearms to do this several times a week or is this mor like a once a week burner??
Jeff's forearms looking like a road map of some backwoods mountain town. Jesus christ.
Eugenesis imagine getting a paper cut on that arm. Yikes
NoWoosh You instant bleed out
Blood squirts out and die 12 seconds later from massive blood loss
Even though this is forearm work out, it's amazing how Jeff''s biceps are still the star of the video.
Jeff's forearms are so ripped that they literally look like they are gonna pop when he trains!
The vascularity in his arms look like a road map!! 👍👍👍
Thats when you go ultimate super sayian
This comment is actually not for Jeff, but for the people in his comment section. You guys are awesome and hilarious! Thank you for all of the laughs! 💪😎
Chris Roy yeah they make me laugh too
You're awesome too Bro! 😎
Yoo nice name lol
@@christianroy5400 Thanks! Back at ya! 😎👍
I already know the perfect forearm workout. I do it every night.
U mean fap
Masturbating lowers testosterone (doing it more than once or twice a week atleast).
And causes mental illnes combined with pörn.
Thiago try it. Also reliable chinese study measured 140 %in test after week of abstinence lowering from there, also from personal experience this has boosted my performance, regarding "trains to be better with your girl" this is stupid. If you want to be better with your girl practice with her and not with disgusting pörnography or normal masturbation.
Prove it. No homo doe
Hidden pun at 7:11 "For a complete and perfect forearm workout, you need to work on these things, cuz there's a reason FOREARM"
Prijay Mistry he’s a genius
It says for em
what is pun
Glad I’m not the only one that noticed this.
Bars 🔥🔥🔥
Jeff, been watching your videos for a few years now (finally subscribed). I've worked out off and on for years, more off the past few years. I've let life get ahead of me and I'm working on finding the motivation I used to have. I really appreciate your detailed explanations of exercises and the movements and muscles required to properly perform those movements. I have CMT( I have a feeling you probably know what it is) that contributes to severe muscle loss and the best way to slow it down is strength training. The forearms and calves , as well as smaller intricate muscles are most affected and obviously with that comes a domino effect that makes training the larger muscle groups much more difficult. Thank you for this video (I'm just now finding it after three years), I'm going to try these exercises tonight. Just a flicker of hope here man. Thank you again
I'm inspired by your comment. I hope you the best and you are appreciated
I swear Jeff reads my mind. I'm entering Massage tHerapy college in January and have been looking to increase my forearm workouts. Great info as always.
Thanks Jeff. U have improved my health. Boosted my confidence. Love you Jeff.
You are the best.
Maybe if you do a new video on forearms, you want to mention how important these muscles are for other exercises, ie deadlifts. I stopped going to the gym for over a year and now that I'm back I'm having a hard time with deadlifts not because of the weight itself but because my grip gives in rather quickly. I had to do a search on your channel on how to improve grip and I found this so very helpful. Thanks man!
Three kinds of comments on this video:
1. Jeff memes
2. Fap jokes
3. People complaining about fap jokes
4. People making lists
I haven’t seen any of those yet
My forearm looks like Popeyes forearms and i did none of those exercises.
8. Genuine compliments
9. Your lists are killing your gains
Warm-up: Interset-Farmer Carries: 4:28
1. Prone Wrist Curls: 3:43
2. Wrist Curl Ladder: 6:15
3. Radial/Ulnar Deviation: 8:10/8:50
4. Supination/Pronation: 9:40/ 10:19
5. Clip Grip Combo: 11:34
6. Final Burnout: 12:51
1.Prone Wrist Curls: 3:43
2.Wrist CURL Ladder: 5:17
3.Radial / Ulnar Deviation: 8:04
4.Supination / Pronation: 9:19
5.Clip Grip Combo: 11:11
6.Dead Arm Hang Burnout: 12:45
So basically I need a separate forearm day
So basically, I'm gonna probably do forearms and calves on the same day because I train chest and biceps on one day, back and triceps on another and legs and shoulders on another... and trust me when I say that these Perfect workout routines do NOT leave u with extra "gas in the tank".
I throw it in an off day sometimes. Or after a workout that only took 20 minutes or so
@@skydiver91 you should be doing triceps with chest and biceps with back
@@JTraceo did that for years, then decided to switch them up to kinda throw something new at my muscles and yeah... I've been seeing NICE gains since trying it that way. So, at some point I'll switch back to the standard splits
@@skydiver91 fair, as long as you get the gains you want 💪
There are more forearms movements than I thought
Just by watching Jeff, you get more of the daily dose of savageness than by watching high +100% savage videos.
Hands down the best fitness trainer out there
Everybody brace yourself for the forearm fap jokes...
come get me ;)
Med Life make sure your thumb is pointing skywards and elbows tucked in to protect your rotator cuff and do as many reps as possible for maximum pump equals gainz + quick fat loss
@@user-zm9gc1kt8b fucking hell 😂😂
They're already here 😫
your physical therapist tells you, "You need to stop masturbating." "Why?", "Because I'm trying to examine your forearm."
**DB Farmer´s Carries 4:32 (one lap between sets of each exercise)
1. Prone wrist curls with cable - 2x12-15RM** 03:42
2. Wrist Curl Ladder - 2 x Ladder Failure** 5:53
A. Reverse Wrist Rolls x 1,2,3,4 etc seconds
B. Reverse Barbell Curls x 1,2,3,4 etc reps
3. Radial/Ulnar Deviation - 2 x 12-15RM** 8:09
4- Supination/Pronation - 2 x 12-15RM** 9:40
5. Clip Grip Combo - 2 x 12*15RM** 11:33
A. Clip Squeezes to Failure
B. Clip Squeeze Wrist Rocks to Failure
6. Dead Arm Hang Burnout x 1 Minute 12:56
At 45, I just got into weights. This guy is a genius and inspiration. Best TH-cam channel.
My forearms are gonna look like Quagmire’s by the end of the month... 😂💪🏻🙏🏻
Choccy Orange how they look now?
You mean Popeye?
A lot better actually 😂🙈🍊
D Ceased Yes 😂😂😂
Choccy Orange send a pic pls
These perfect "X" workout videos are amazing. Just started rock climbing and I've thought about putting together a solid forearm program for myself for a while but lacked the knowledge and Jeff comes to the rescue. Keep up the good work!
buy a mountainbike and go in high gear. Pull yourself to the handlebar while you are rideing the bike in a standing position. Concentrate on your forearm... I did this for years and could make a pullup with 2 fingers. Sorry for my bad english, Im from Europe...
“11:54 “Once i’m done .. BACK OFF” * camera guy moves back
Just to be sure he will make to see another day
It was at that moment the cameraman realized he was on the wrong train.
Glad you did this. I have very good knowledge about building muscle but with forearms it doesn't go as well. Now I will be a beast!
Jeff is the GOAT man. I always struggled with Forearms, Chest, & Calves. This man has helped me to build all three. Cheers to a New Year and New Gains!
Trell TV dude everyone in comments be like yea cheers for the forearm workout since when tf did people workout forearms lmao
Jeff, this video popped up just in time for me. Started feeling elbow pain few months ago and fixed it with your elbow video.
Then I started working the forearms to avoid it again, but it started back bc I was doing the forearm workouts wrong.
Thanks for saving me from the annoying pain.
Joe, how are your forearms been doing ever since? I see it was 3yrs ago you posted this so Would be interesting to get your feedback. I have been having tennis elbow pain for a year now. I also saw his elbow video with the kettlebell swings but I think I am at the point where I should start empowering my forearms to avoid elbow pain.
"the problem is not everyone has a sledgehammer. So what do we do?"
-walks over to $5,000 cable machine
These workouts are amazing, I've not had a workout before watching Jeff that challenged me as much as these and I've noticed big changes in my body in a matter of weeks. For me personally I won't waste my time with others, try it yourself anyone reading this and see. Thanks Jeff! 👌
Yeah,
His knowlege is awesome.
I've been a follower for a few years.....I discovered and built muscles I never new I had.👍
I saw some massive gains on my forearms. Very effective
Thanks Jeff
13:29 Workout Plan
3:43 Prone Wrist Curl
4:28 Interset-Farmer Carries
6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl
8:21 Ulna Deviation 8:47 Radial Deviation
9:47 Pronation 10:24 Supination
11:30 Clip Squeeze 12:00 Extention-Reflexion
13:10 1 Min Hang
T thx
H
"Now, the problem is we don't all have sledgehammers..."
Wish I had a penny for every time I said this!
How much money would you have?
@@bp8872 like 2 dollars man 😂
As a former shipfitter, I always get a little emotional when someone mentions sledgehammer workouts
@@bp8872 2 pennies
I had some weird case of tennis elbow, feeling tearing pain in brachioradial muscle when I made biceps curls and pull ups. I used those tennis elbow straps just so I can exercise but the pain was still there. I did this radial and ulnar deviation exercise 3 times!!! and the pain was almost gone. I still feel some discomfort but the pain is 99% gone. I wish I had seen this years ago... Thank you Jeff!
I've been including exercise one (the prone wrist curls) in my workouts recently and I've found it puts way too much pressure on my elbow, no matter what angle or even changing the cable height.
If anyone's experiencing the same, I suggest you actually put the cable height to the lowest settings, have your back to the machine, place your elbow on your oblique, and lift with your wrist coming towards your body instead.
No pressure on my elbow and it still isolated my forearm. Felt much safer and actually more focused on my forearm.
The tough part with his is that it’s hard to keep your elbow stable
The perfect forearm workout doesn't exi-
Every single video I have watched from this channel has been nothing but informative and educational. I find myself teaching other ppl what I learn and my results are getting better every day
My forearms looks like his wrists.
my legs look like his wrists
@Indrajeet Patilhad me dead lmao
Totally can relate
Jeff’s forearms have forearms
This forearm workout actually seems fun, rather than just boring dumbbell wrist curls. Can't wait to try it. Thanks Jeff!
love these workouts! have been using them with the warrior diet to get into shape!!
What do you eat?
@@pipisroom-rf2ll alot of chicken and veggies. but mainly the diet centers around intermittent fasting
@@pipisroom-rf2ll wish i could eat pizza haha
Diets are not the way to do it.
Check Jeff's zack effron videos
i do omad high fat and veggies and build muscle
Awesome workout, thank you! I appreciate your tips to maximize results while staying safe.
Thanx a lot man, I've been looking since a while for a complete workout that works every muscle in the forearm and I couldn't find any until I see ur video today. I'll hit that subscrib botn
Perfect Back Workout
Perfect Traps Workout
Perfect Ab Workout
Perfect Oblique Workout
Perfect Calf Workout
Perfect Hamstring Workout
Perfect Glute Workout
Perfect Quad Workout
Damn, you could have shrunk that to
Perfect back workout
Perfect shoulder workout
Perfect chest workout
Perfect leg workout
perfect penis workout
CaQuad_04 • DangeRuss Perfect traps workout:
Excercise 1: Shrugs
@@camilohiche4475Dick pushups
@@thenaughtyapartment2619 lmao imagine, i sometimes use my boner to hold my phone
I came back from my carry and someone stole my cable rope. Don’t walk too far!
I like your videos cuz you have very detailed information but most importantly you have no ads so I can watch and learn and be entertained
Nobody thinks of this stuff this man is a prophet sent to save humankind
Mankind*
"why do you have a sledgehammer?"
"oh its for working out"
Basically the dialogue I had at the pickup shop when I got sent mine :D
It's to threaten Jesse when he doesn't do his face pulls
"why do you have an axe?"
"oh its for working out...hey paul"
1. Prone Wrist Curls: 3:43
Interset-Farmer Carries: 4:28
2. Wrist Curl Ladder: 6:15
3. Radial/Ulnar Deviation: 8:10/8:50
4. Pronation/Supranation: 9:40/ 10:19
5. Clip Grip Combo: 11:34
Final Burnout: 12:51
WAIT THE PERFECT FOREARM WORKOUT DOESNT REQUIRE LOTION ????
XD
That'll be in the next video:. The Perfect Forearm Finisher.
ooo lala ;)
My guy..
@Thor Odinson lol the reason you know he is a virgin is because you are one too
I’ve seen many great videos from Athlean X in the past but this right here is pure effing gold
Nobody:
Jeff: talks about using forearms to survive hanging off a building
Any one watching in 2024🥲
Yup
Yes
anyone know background music name ?
man I wish I had a coach like you here in France. I've always wanted to build a nice shape and proper stregth but never found anyone able to provide explanations on what I was doing and why it was useful for my trainig. I find your videos INCREDIBLY useful. Thanks so much for providing those for free and helping so much of us wich great insight on how our muscles work and why an exercise is best rather than another for that spacific fonction. Keep up the good work and angain thanks a whole bunch!
After this video I will have my forearm bigger than my legs
That's easy when you skip leg day.
Nessuno nessuno wait, you mean that’s not normal?
@@ryanschmidt3913 how do you know I m skipping leg day ?
@@ard5176 I m intending that my forearms will be as big as my legs
This man has given me so much knowledge!! Thank you Jeff
This man always has workouts for when I need to shake things up! Jeff is a treasure!
The forearm workout looks more complicated than other muscles
That's because if you got big forearms everyone is looking at you when you got rolled up sleeves
You dont really have to work them so hard. Just work on the bracheoradialis, flexors & extensors. Might want to work on your body fat level than doing these exercises if you want them to look super veiny & really attractive.
Yeah, there's like 20 muscles in the forearms
It really is
he so ripped hes like that diagram where it shows everything at school😂
Lol
Fully Described Man Fantastic I Saw Lot Of Videos Of Forearms Training But They Only Focus On Front Extension And Back Extension But Dude You Described All The Extensions Wonderful Very Helpful Video Thanks.
Can’t believe this advice is free. Thank you Jeff. You are the best in the biz.
Im now dedicating a gym day to forearms until i cant close my hands
Sometimes doing Bicep Curls exercises my forearms dunno if it's just me though but not that much. Chin-ups and pullups too- but pullups mainly. Chinups BARELY.
ali that’s not your forearm that’s your brachialis
Thank you. I've been following you for over 2 years and I never thought to really invest in my forearms. I accepted them as being thin and tight. I'm going to wake these puppies up and get some Gains!
3:12 that makes a lot of sense Jeff! I used to get really bad “elbow splints” and I would always incorporate that exercise in my workout routine. Loved having jacked forearms but hated the elbow pain.
Aa aaa
Dang as a Nurse all I can think about when I look at his forearms is: Wow I could easily do an IV into those veins
hahahaha I just started my medical residency and I was thinking Arterial blood gas lol
Nurses always tell me I have “good veins”.
PICC line paradise!!
Medic here, was thinking the same thing.
How do you like being a nurse
11:53 "BACK OFF!" Cameraman got scared and backed off.. 😂
Hi Jeff, thank you for this. especially the one with the cable machine. I managed to duplicate it with a resistance band, and its really helping to hit the forearms more. Appreciate it.
I'm wondering if Jeff's fingernails have muscles also.
Im waiting for him to release a video on how to do a PERFECT scalp workout
@@bullmeatt Jeff's working on it.
they do!
Do you know what his toe muscles look like?
His follicles have muscles lol
Dude your Ulnar & Radial deviations exercises are helping me a lot with my chronically damaged wrists !!
THANK YOU MAN‼️
2:29 - 2:35 "you might be on the right track but your on the wrong train "😂
How are we gonna drive home from the gym if we cant gril the steering wheel bc we went to failure?
Lol
Again, awesome advice and workout Jeff!
Thanks
rvz77 you have to stay at the gym which is perfect because then you can do more of Jeff’s exercises!
You walk.
“Mom it happened again”
@@TonyMacaroni69_ Farmer carries all the way home
@@nocensorship8092 exactly😎
2:30 dumbell kaldırma
5:27 dumbell indirme
3:47 ip versiyon
8:39 ip sallama
9:55 ip döndürme
13:15 barda bekleme
really i am a skinny guy insecure about my forearms but the information and training u give brother i have started am making great gains in few months gonna throw all insecurities thank you sir very very much
Yeah im 15 and have a pretty impressive upper arm area for a 15 year old, but then my forearms are pretty small. These are helping me a ton.
The one and only fear, in the heart of Chuck Norris. Is the gains of Jeff Cavaliere.
Thank you Jeff. For everything you do.