How to Get Bigger Forearms (CRAZIEST PUMP EVER!)
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- เผยแพร่เมื่อ 17 พ.ค. 2015
- Build ripped arms from your forearms to your shoulders here
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If you want to get bigger forearms you have to be willing to endure some discomfort in your forearm workouts. The phrase no pain, no gain may never have been more appropriate. In this forearm workout video, I show you a three exercise combo that you can use to torch your forearms with just a single barbell and no additional weight needed.
This forearm exercise combo was a favorite of future Hall of Famer and perennial all-star major leaguer Carlos Beltran. Carlos is known to have some of the strongest and biggest forearms in the game.
To perform this forearm workout circuit simply grab hold of an Olympic Barbell weighing 45 lbs with both hands. Grip your hands around the bar with either an overhand or underhand grip. If you start with your hands gripped over the bar you will want to spin the bar backwards and rotate it in your hands by extending the wrists and activating the forearm extensors.
Keep alternating the motion in the right forearm and left forearm as you rotate the bar in your hands and build up the burn. See if you can continue this for at least one minute without taking a break and work your way up to 90 seconds if you are able to. Immediately after completing, flip your grip so that you are now holding underneath the bar (as if preparing to do a barbell curl). Repeat the motion this time curling your wrists towards your body and activating the forearm flexors. Rotate the bar for as long as you can until you cannot withstand the burn in your forearms any more.
Finally, complete your forearm workout to get bigger forearms by using a switch grip with one wrist under and one over the bar. The hand that is placed under the bar will act to provide resistance to the hand that is over the bar. Both forearms will be using the forearm flexors but will be doing so in opposite directions. This is an intense variation of the move and one that you will aim to perform for 15 reps on each arm if you can.
If you’re looking for more than just bigger forearms, and instead want to build a complete body that is built, ripped and athletic be sure to head to athleanx.com and get the ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes to get in the best shape of their careers and perform at their best game in and game out.
For more forearm exercises and workouts to get bigger forearms, be sure to subscribe to our channel here on youtube at / jdcav24 - แนวปฏิบัติและการใช้ชีวิต
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I just did this. Took me like an hour to type this comment.
Lol
loll 😂😂😂😂😂😂😂😂
LOL
that is y you use voice recognition software!
😆😆😆😆😆😆😆😆😆😆
Find me anybody in the whole of TH-cam that does this. That teaches this. That explains everything like this. I can guarantee, nobody else is doing this. BRILLIANT!!
IKR!!! Like I try to find other sources in here but there's just no one that beats this guy
welshdragon2008 actually buff dudes have a vid on this....
welshdragon2008 Cardiff is the capitol Swansea is a shit hole.
welshdragon2008 Elliot Hulse bud
Anabolic aliens has good workouts and explains well
He is the only one on TH-cam that I can learn from, best teacher ever, thank you!
Buff Dudes have really solid content too
MehShashank !!! Him and the buff dudes are the only two channels I watched as well.
yan zhang Jeff, buff dudes and Scott Herman are the best informative channels, Hodge twins and bro science life are for entertainment purposes only lmao
yan zhang lmao Yan Zhang is my math teachers nane
yan zhang alphadestiny
holy shit this forearm workout!! I can see results after 2 weeks!! i had really skinny forearms
how many times did you do this in a week
qwerty5358 3
were the results noticeable?
qwerty5358 yes looking at the results right now haha.. but really recommended!
haha how long do you do it for ?
Did 5 sets of 70-80 for front,reverse, and both, and I can't barely type this comment.... definitely burns...
Wow
Steven Cox oh shit get rekt star boy!!
Steven Cox HA GAY HA GAY HA GAY HA GAYYYYY
Star boy y u talking about yourself bro we know you're gay no need to say it.
See. Every 5 year old resorts to stupid ass name calling when they know they're wrong. You're calling me gay, because YOU'RE mad that you need to get over yourself
i've been using your workouts for about 2 weeks now and i am already seeing major results. trying to get a body like yours and so far so good. i push myself a little further every day to use a little more weight and a few more reps. thanks you are a true motivator
Get bigger forearms using the same routine of a future MLB Hall of Famer! Prepare for the craziest pump you've ever felt while you're at it...
#forearms #forearmtraining #forearmworkout #biggerforearms #workout
ATHLEAN-X™ My coach says that that exercise will most likely lead to a wrist injury, why would that be? He wouldn't allow me to do this exercise and taught me some others instead.
***** He probably does, so maybe he knows why he'd think that, maybe there is a bad way to do it and maybe doing it wrong is easy so my coach thinks it's bad for you but why do I bother asking? He never replies to his comments anyways. :P
***** I have never had the luck of getting a reply. I feel kinda dumb now for asking, my question is too vague. I know, I wanted to know what to avoid when doing this exercise.
***** Thanks for all, bud!
ATHLEAN-X™ Thank you for everything. Can you make a video on how to improve on strength in your fingers and also how to get a thicker wrist. I have pretty thick forearms but my wrist seems to be fairly thin. Pleas help and thank you again for everything you do.
Again Jeff, you're psychic. I was just watching Jim Stoppani's video on forearms. I need to step it up! Thanks again!
Tried this today, felt like my forearms grew immediately. I've soon gotten persuaded to try Athlean-X, because you know what you're talking about and the emphasis on potential injury and preventing it is just up my alley.
Thanks Jeff. I would like to see more about neck size and strength in upcoming videos.
Yeah! Motorcyle throttle doesn't even feel like anything now.
Just wanted to personally say thank you for making these videos. I started by watching you now im going to the gym every day. You are the ONLY channel i watch for working out!
Done this today for the first time and literally felt the burn within 5 seconds, amazing!
That vascularity though in the arms..
All your videos are pure gold I learn so much off of them and I tell all my friends into fitness to check out your channel, you actually break down what muscle how and why! Not many youtubers do this but you are always on point! Thanks for you awesome videos!!
even the bicep vids, no other person on the interent explains the effect on each part of the arm, and how to specifically improve them. love your vids man they helped me so much
Dam I can bearly type FUCK THAT WORKS
i woke up this morning thinking.. i need bigger forearms, and then this video, so thanks! :D
Thanks so much, I am editing my workout with many notes thanks to your brilliant videos, appreciate your passion and physics. All the best!
love your videos man!!! your the reason I'm making real progress. thank you for all your help :) don't know how id look without your videos
. i posed this already but it was on an older vid and wasn't sure if you'd see it lol
Great workout and great video! Actually been doing this for a couple of years (best friends dad is a professional armwrestler). If you don't have a bar, you can actually do this with a dumbbell. We also use a wrist/gyro ball (really works good for grip and wrist strength) and also something they call Thor's Hammer, basically a 16 inch bar with weight at one end.
Doing this tomorrow!
Tomorrow: "Doing this tomorrow"
fightnight14
we aren't talking about leg day
Brian H. its bully ) do pull ups + farm walks that all)
Well 5 months have passed since you started this. How are you forearms now?
+MPolo 95 but he said he's doing it tomorrow
Can't believe it took me so long to find this video, I've needed a really effective forearm workout for a while
I love all the advice I get from you it's a lot of help since I am 40 and have let myself go.
Hey man thank you for posting these videos , I'm 14 and was really skinny . But your videos have really helped me get bigger and help me with my self esteem so thank you .
you’re 21 now how’s life
I can't believe I just looked up a forearm workout video and here's one with 560k views. I guess I'm late.
The advice that Jeff provides seems extremely helpful. Great stuff.
Jeff I did this today at the gym and it was amazing. Quickest and best pump I've ever gotten. Such a great pump that I could keep the speed up past 20 seconds
Another good burning excerise is balling up newspaper with one hand at a time.
Dude, my arms (mostly my right) felt tight after trying your workout, I can't wait to see the progress through, thanks and keep doing what your doing man, maybe I'll have actual GOOD forearms now :D
any update?? Did your forearms grow bigger??
update ??
@@thenightaway423 of course they would. just make sure ur eating calories while doing these
Can't wait to try this! Thanks as always Jeff!
was really happy to see a forearm video finally. been training mine for years now and needed a new trick to try. my request for a future video would be traps development. like tom hardy in warrior, let see what you got jeff!
Nice hair, Jeff. Loved it.
もちむらもち 😂😂
Are those titties in your picture?
Jeff does a really good forearm tip, and all you you watch is his hair! Thia aint the gay channel.
Double tap on the hair
So I did this for half an hour. with 100 reps break. my forearms are on a verge of exploding right now. it feels they're bigger than my biceps.
Thank you so much for this wonderful workout. Results are great.
You are the best.. Just maling videos for foreams... I LOVE THAT! KEEP UP! you the reason im in shape
I would recommend using some sort of stick with a weight hanging off of the middle.. A little something I learned from my Asian friends .. Have a shoe string tied to the middle and attach a 5lb weight to the end, make sure the string is long enough to just barely be off the ground then twist so as to roll the weight up and back down, etc
Bb
Cecilio Gomez yup that burns like shit
Thanks a lot. Really useful for home
I’m a mature woman wanting to keep my forearms full of muscle to avoid crapey skin
This is very helpful for me, i’m Using the vacuum tube.
I love mature
@@angamgolmei you...
@@angamgolmei hmm..
Careful lady,mature has a different connotation in this neck of the woods.
@@angamgolmei mah man
insanely simple but effective workout! you are a genius mate!
Great video Jeff. Can't wait to try this.
Id love to see proper core bracing techniques.
Hey Jeff can you do a video on the Elevation training mask.
greg crotser it doesn't work
thank alot brother good helpful video ,keep them coming!! 👍👍👍
I had never seen this exercise ever in my life thank you JEFF . This is really helpful.👍👍
Random: my Dad used to do this when he played hockey, except he used a little thing he made out of a dowel, some thin rope and a weight. ~18" dowel with a small hole drilled at the midpoint. Put a section of rope through the hole and tie a knot. The rope should be long enough to tie to a circular "plate" weight and have it just reach the floor. Same thing as the video, but you have to make the weight move (winding the string and weight up like a windlass/spool). My little brother and I used to try it and get really tired. Too bad I liked electronics more than skating around as a kid and so my arms are still skinny.
my dad did the exact same thing but used a broken hockey stick.
OR... you can do your laundry without the washing machine and without using the dryer.
Yep. Really works. Especially for Pronation and Supination.
Bloody brilliant! Easy and effective, thanks Jeff!
This is the best! Thx athlean x!
My KILLER forearm work-out-
I do 21's with my forearms-
1. Hold on to the bar (knuckles facing straight, overhand grip) and curl the bar up. You will NOT feel your biceps, rather your forearms,and try and curl as high as you forearms can go (You will get a lot of blood in your forearms). Make sure you get the full range of motion so extend you arms all the way.
2. Same grip (overhand), flick your wrists (like how Jeff shows you in the video)
3. Underhand grip and curl the bar with your wrists (like how Jeff shows you in the video)
If you don't feel your forearms, increase the weight or you may be doing it wrong. Ensure it's only your forearms so no swinging what-so-ever.
Extra- Fire curls (I like to call them this simply because your forearms will feel like they're on fire)
4. Whilst sitting on a bench, place your forearms so they're resting on the bench but your wrists are hanging off with your bar in your hands. (You may have to stick your butt out and shift back a bit) and using the underhand grip rep till failure. This is pure isolation and a great way to attack your forearms! I've been doing this for 4-5 month, seen a lot of improvements!
Note-
I started with 15K which is 33LBs because that was the lightest bar available at the gym, I couldn't always get the full 7 out, so just do it till failure.
Ty
lolo9876543211 No worries
iAnonymousHD sounds like reverse curls, and wrist curls, i dnt like wrist curls, i would not suggest doing them, our wrists bone are really small
My KILLER forearm workout: deadlifts, single hand loaded barbell holds, plate pinches and farmer's carry. Blows your workout right out of the water
Coming down the home stretch on AX-1 and at 54 I'm in the best shape I've been in since I got out of the USMC some 32yrs ago. Best $100 I've ever spent for health and fitness. I'd like to see a vid on programming workout routines. Maybe using your existing YT vids but putting routines, what muscle groups and exercises to do on what days and which muscle groups need rest days between workout days. From AX-1, I've learned to separate push and pull days with legs. But is that all there is to it?
BDMOutdoors so its possible to build muscle after age 40?
Of course it is.
Yup, definitely. Imo it might be even easier since your body has the full capability of going to your full potential instead of in your teen years when you're still growing, apart from the higher testosterone at that time. Just eat healthy and be really cautious and you should be gold :)
Love the channel & really appreciate all of your advise & technique critique from other videos. With that said, can we get some new content on calves, tibialis anterior, and the fibularis/ extensor groups?
Recently got a barbell and remembered this exercise. The burn in intense. Thank you Jeff!
"or even better you don't need to have a partner" hahaha
i used my mop for this XD
Thanks Jeff! Will do this tomorrow and work it into my routine!
I think for the first time ever I have done this and seen my forearms swell up. Not rly seen that on any other muscle but rly see it now. Superb stuff!!
What about workouts for people with scoliosis
Can u make a video on exercises that makes your wrist bigger......
Abhishek Adhikary Yeah.
Abhishek Adhikary That's totally genetics , there is no way to make your wrists bigger
i got bad genes on that bruh i can feel you my dad has huge wide wrists mine are like bitchy wrists
@Cypress Hill. I know thats totally genetic but is it possible to get some muscles around your wrist like some mass .Is there any exercise..If yes please help i would be helpful to you.
Do what he is doing in the video then your forearms will get big and it will look amazing with small wrists and big forearms it looks aesthetic as fuck
Thanks pal ........
I seriously love these videos. Keep it up
Your videos have inspired me to get back into weights. I have build so much muscle in one week by just doing lifts correctly. Thankyou
which exercises should I do daily
this
abs
and calfs?
Carlos González Barco every 48 hours I think is better than everyday so you have time to recover, if you do a good calf workout, you can rest 72 hours, don't hit them daily. Also because you will use abs, forearms and calves in other exercises, you don't need to focus on them daily.
Andres TheJeff THIS!!
how to get even bigger forearms by doing this, add a 5 lb plate every time you can do this for a min. but make sure you use weight clips/collars whatever theyre called. this exercise is the best alternative to beatin ya meat, ill tell ya what
Best Advices are from You Jeff !! THANKS
Love your stuff Jeff keep it up!
My problem is that I have one forearm that is always bigger than the other. And I can't figure out why.
Matt Cockrell Jerking off too much bro
Rahul James Iyer ROTFL u just made my day.
Yeah, that was pretty obvious. lol
2018 anyone?
you are the best in the world jeff nobody is like u in exercise u put the science and make it greater
Thanks a ton sir🙏😃 really really working and my arms are on fire 🔥
Would this help my veins pop out more?
yep
+Carlo Aguilar bubble butt
are you Japanese?
so i can workout my forearm and abs daily ?
+Sattam I wouldn't recommend doing any muscle group daily if you're working them hard enough, especially abs. They're a pretty large muscle group and you want to give them time to recover.
Not every day but every other day. They recover much faster than larger muscles. But they still need to recover. I used to work abs for the most part every day and I could not work them for a whole week at one point.
Yep. Jeff has a video that says 5 days a week is great for abs but seven is even better if you can do it.
Not forearms bro i trained it every other day i got injured
Did it together with tricept as superset. I should have done as a SINGLE exercise. It burned my muscles like HELL. Thank you !!! I felt like the boss of the gym even i have just started 4 months ago !!!! I was like ... "you guys dont even remember you have forearms and i have a sick pump just on that muscle !!! Thank you !!!
Thanks bro... I'm defiantly going to incorporate this in my workout!
What are some exercices you can do everyday?
beat your beef
Squeeze tip
ifeelitbro Poop
ifeelitbro walk
I think only abs
Still think hanging on bar with a towel is the best way to build forearm strength
Jade Konnis But Not mass
How many reps of wrist curls and reverse wrist curls are best for mass?
love this guy! amazing forearm workout, never felt a pump like this before
Just what I've been looking for! Thanks!!!
How about a video for working out at 45?
I’ve been in the gym most my life, but realize as I age I need to train smarter and not harder....tips specifically for this age group would be greatly appreciated!
Offnote....you seem to be the best educated and most informative trainer on youtube, the fact you put these videos out there for us for free is amazing and I want to thank you for what you are doing!
Thank you so much for this video! Saved my life
Good stuff, Jeff! Thanks for your guidance, man!
Just did these and my forearms are on fire! Great workout!!
Great Jeff can't wait to try it out tomorrow thank you
Awesome Exercise! Really works! Thank you 👍🏼✌🏽
Thanks Jeff! I'm incorporating in my bicep workout
Thank You so much for the Video Sir
This is one of my favorite forearm exercises.
Your videos are top tier man.
Awesome. Thanks. Can't wait to try it at the gym.
I saw him do this in another forearm video he made a while back, this excercise works amazingly.
Great video Jeff. Was looking for a good way to train my puny forearms.
Cool I needed a different one beside this tried and true one I been using thank you Jeff for the info
This was very helpful, my forearms are already growing 💪🏼💪🏼💪🏼
Hi Jeff, great video! i've been following you for about 4-5 years now, and loved every video! im wondering, is it possible if you could show us some explosiveness exercises? thanks!
Thanks for the great tip!
Best forearm workout I've ever done.
you have the best vids bro mad respect 😎
Impressive arms - great vid, thanks Jeff.
You by far have the best TH-cam channel on body building I've have come across...I did go thru your list and do have a question. What can about my legs with a slipped lumbar disk? Really miss working them out
This works really great. Thanks.
Helpful as always. Thanks man
Been looking for a forearm "secret" for years and I can honestly say this is the most brutal one