Intense 5 Minute Dumbbell Forearm Workout
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- เผยแพร่เมื่อ 19 มิ.ย. 2024
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Official Anabolic Aliens video of: Intense 5 Minute Dumbbell Forearm Workout.
Give this intense 5 minute dumbbell forearm workout a try! You get a full forearms workout and you can still do it right from home, all you need is a pair of dumbbells! Also, this would work as a killer circuit to do at the gym. Great for building muscle, increasing muscular endurance and as a finisher! Anywhere you are, all you need is dumbbells to do this routine which makes it very attainable especially since they don't need to be that heavy. 5 exercises, 1 minute long each. This is extremely effective that you'll be feeling it the next day. Follow along with the video if you'd like, a timer is run throughout on the screen!
Finger Wrist Curls - 0:42
Fronted Rear Rotations - 1:42
Speed 180 Side Rotations - 2:42
Side Reverse Wrist Curls - 3:42
Reared Front Rotations - 4:42
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Nice it a little bit for my first go on 2.50kgs . So i try next 5kg dumbbells thanks for sharing!
Can i do everyday?
How much weight do you guys use?
@@OLOLAK_7777 I use 5 kg. But its hard and not good fore youre fingers i guess
I am doing this workout three times a week with other workout on the same day, and I could finally understood why did they laugh...They knew that we are going to suffer and die while doing this workout!🙃
1) Finger Wrist Curls
2) Fronted Rear Rotations
3) Speed 180 Side Rotations
4) Side Reverse Wrist Curl
5) Reared Front Rotations
Thanks a lot
@@pumpkinqreadchanneldesc4811 seriously
@@sydj696 yea?
@@pumpkinqreadchanneldesc4811 but thats ez bro
@@sydj696 its still helpful for somebody who doesnt want to watch the whole thing but wants to know what the workout is
did this with 20s, went to go make a protein shake and shattered my cup
I always wondered “why would you need less than 20s?”. Now I know. Lol
Austin Casey I use 10s to warm up my muscles and then go to 15-20s for the exercise. 15 for different ones that are harder and 20s to tire my muscles more or for easier exercises to make them harder.
XxWinterFlare or u could just have one set of dumbbells but that works too
Tampico Out Here 😂😂😂😂
@@gangstepowdaman7575 😂😂😂
*Moving to a smaller home where I won’t have room for a large dumbbell rack anymore. Replaced the whole rack with this adjustable set. The handle diameter is a little bigger than my old dumbbells **bestgym.equipment** - I only really notice it when I do farmers walks with heavy weight. I do not have the stand but am considering that for the future. These work as expected.*
Make sure you copy their *exact* form. If you have bad form, or over do it, you can end up with tendonitis. I did and I thought, "if I just push through the pain, it will get easier". 4 months of chronic pain and 5 months of physical therapy later and I had learned from my physical therapist that I had, "too much go and not enough knowledge about kinesiology". Now I know ...and you do too! Good form counts for a *lot!*
Guess it wasn't "just a cramp", huh
@@RohanSingh-qg1jw nope.🙁
@Shylaja Gowda yep, all better. Thanks!
ZeroFox Gibbon Did your grip feel weak when you finished the workout?
@@ibraheemkhan7134 Yes, it felt weak and hurt slightly, like a good workout should, but the pain was deeper and after a couple days it was so weak that I couldn't even lift a cup of coffee to my mouth.
When it 1st happened I had been working out on and off, all day. I thought it was just muscle fatigue.
5:00 *mom walks into my room* "Mom, it's not what you think!"
ron l 😂😂😂😂
Lil Sami the stroking of the male genitalia also called a penis or scrotum in most cases, males and females both endure self pleasure in which this is a reference to, dumbass
@@BassPitt 😂😂 I love how ur so specific
@@gandalfharrisonwells6902 😂😂
🤔🤣😂🤭 huh huh huh ... Come on guys !
What an awesome workout! Typing just after doing the whole routine, and I know how the hell it's hard to type!!!
Thanks again!
Lmao
My fingers are shaking typing this
@@Neutral-User show results?
@@hhgytr1988 I just started so not seeing any results yet but my muscles is hard as steel after the workout
@@Neutral-User yeah same dude
finger wrist curls : 00:43
fronted rear rotations : 1:43
speed 180 side rotations : 2:43
side reverse wrist curl : 3:43
reared front rotations : 4:43
Thanks 👍
Holy shit I felt muscles I didn't even know I had
Lol
i felt muscles i didn't know existed
I just made that same comment now I gotta delete it lmao but same
@@Iono123 I haven't felt my arms for the last 48 hours should I find a doctor?
@@krystianzurawski11 Like the school nurse do. Just put ice
My results after 1 week? I can see veins explode out my forearm like never before! Thanks AA
LivanDon took me 3months to get veins XD
Just one set per day
You need to become lean to see veins though. However having my forearm push up against my skin does shoe my veins.
Wow. Thanks for the update bro!
Same but it took me 30 seconds to get veins
On the first sight everything you do looks stupid. But, when you actually try these...... DAMN!!!!! Bro these workouts are amazingly effective. Thank you.
Haha right! Thanks man
Yes bro
I've learned that no weight lifting technique is something to joke about. No matter how visually silly or simple it looks, it'll hit you and hard.
@@Avarice297 these ain't nothing. 10 pounds? Lol, that's just funny
@@nathanbigsby8731 yeah looks easy right? Well Until you actually try it
I gotta say after a week of this workout, a lot of my female friends visit me pretty often. Thank you!
Lol
Rosie Palm and her 5 sisters?
That's my main reason for it lol last time i did the service my arms couldn't take it long enough but i reckon after one/two months of this workout i won't even need to change hands 😂
Years later and still my go to forearm workout 💪🏼
This is so great to see, I was just about to ask if anyone was still doing it.👍
@@darienkfroess6023 I do it too!
How many sets?
Holy shit.. I've never felt a burn like that in my forearms, im gonna be using this routine from now on
awesome, glad you liked it!
Any noticable gains since you started the workout??
XoClutchdaddyoX same;)
Same, never worked the sides like this
My friends wants some videos in spanish please 👏🏼
Bruh finally a workout that makes my forearms burn
shake it out when you need, then get back it
😂😂😂
lol
read it in his accent. lmao 😂
Hit it from the back 👏🏼, pull it in and out when you need a break
Lol
This is going to help us get those Popeye forearms
Lol you made it.
Bruh why are you here...
Your about 4 years late
@@Timthegoat79 you're*
So everyone just decided to get some jacked forearms today ?!? Lmao
shake it up when you need it
Yes sir Alberto!
aespt I’ll show you shaking it up when I need it
And get back at it
Great tip for when i get to the urinal
No
great forearm workout. I missed the days when my fore arms were hard as a rock and veins like ropes. this got me back there again. perfect burn! thanx guys. my arms were shot after this, -good shot!
hell yeah Byron! keep killing it!
Will doing this workout cause any kind of wrist injury?⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕⭕. Please replay aliens.. Love from India 🚩KERALA MAN.
@@abhimanyupa755 no, just dont over work it, if you feel tired slow down but keep moving, take rests if its too much 5 seconds to reset abit, use dumbells that you can lift
@@sasato8966 ok thanks bro. Great words.😊👏
I put this on 2x speed to get double the gains in half the time 💪
Please be careful.
@@eggrolltheillegal6201 you didnt get the joke
@@abdikadirmohamud3535 oh i got it im just saying be careful. : )
I'll try it out thanks
😂
Been doing this for a few months as a workout finisher and have had massive gains in forearm size and grip strength. So much so that my younger cousin brother asked about the workout I followed for the gains. Thanks a lot guys.
Did this also gain any size or strength in the wrists ?
@@swervegooner7503 I'm not an expert but from what I understand, we cannot increase wrist size so no visible change in terms of size but yeah, there is definite increase in strength and mobility.
i lov e this, now i have problem typin g
Hahaha!
same i cant tyoe
Jehsjsi hhshwixjcbsb
@@AnabolicAliens hdksbxjBakap
Lmaooooo
I'm a 17 year old female and in a swimming club, I was training for a bit of extra power in my arms to get through a tournament against a team that's pretty much bigger than I am. I found these routines and they're awesome! With about 4 weeks of doing 2 of these everyday on top of my usual training, I've been seeing the difference in my power to pull through the water and above all I've been loving to train for power. Keep it up!
It's likely too late but it still should be mentioned so you could likely tell someone else who needs to know, most exercises between males and females should be different.
Building muscle is iffy, burning fat has a surprisingly different need between genders like how females are more built for cardio and low calorie deits while males are more for work outs with high calories.
I dunno why. Right, gaining muscle.
I forgot what I was going to say I just know there are some techniques that the same sex shouldn't be doing.
@@Avarice297 sorry but this bs... Its true men have more muscle mass and should be doing heavier weights and women should focus more towards endurance but it's not set in stone. Anyone who eats good and lifts heavy things consistently will gain muscle, its just how physiology works. Women especially should work their legs because they have more fat and muscle and in them than men.
@@Avarice297 man I know that you don't do it on purpose and are maybe misled but this stereptype has to stop, for the greater of females. They can train just like men do, heavier (8-12 rep ranges close to or to failure for example) and with progressive overload. This will always be the best and most efficient way for any human to build muscle. Yeah some people respond differently to heavier or lighter workouts than this but overall this is true for the huge majority of people, both male and female.
@RyubearSaysGao keep at it.
@@Avarice297
it's very true I agree
First day impressions:It arrived in a waist high box. th-cam.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
Been doing this twice a day along with your other 2 5 minute forearm workout videos no equipment needed a day seeing incredible gains so far and it's only been 2 weeks thank you!
Bros I'm 56 yrs and came across your forearm w/0, I went with 5 lbs for beginning, can't wait to start moving up, awesome job
How’s the progression going bro ? 💪🏻💪🏻
@@thetrickster9943 just started with a rock the size of a small pear 2x30 reps and now 4x50 reps after a week. Rock weigh about 5#. Thank you. When stronger will get 10# dumbbell. I have long way to go.
@@earlc5990 but do you see any gains doing this?
I've been mia for awhile due to injuries not related to working out
I'm mia for awhile due to injuries not related to working out..knee and elbow...it's just body getting older...I'm still working out but with resistance bands now
As a drummer, this is crucial for me in order to play those blast beats 👌
Same
Ok mane I see u
In order to blast better you must practice blasting... this here is a completely different load
I have been doing your bicep tricep and forearm workouts for 2 weeks without giving up and im so happy with the results and will 100% carry on thank you
I love this workout. My forearms have improved a lot i could barely type this right after have executed it. Thanks a lot for this video.
this is really great for basketball players trying to improve their shot, especially 3s and downtown shots, it really helped me out, thank you so much for making this
that follow through! haha glad you like it!
That’s fuckin crazy that u say that that’s so true i never realized how strong it made my fingers
Fr same with football for a qb
Brothers my forearms hurt just watching. Great burner
We were dying!
Ive veen working out sporadically for a few months now and im proud to say these are all a part of my routine. Thank you and every other TH-camr who helps with workout out
I work a desk job from home and this forearm circuit is an awesome quick way to strengthen my wrists/grip and reduce carpal tunnel symptoms while prepping to lift more on my gym days! The thing that most disways me from doing home workouts is the time commitment and I'm so happy to have found these 5-minute videos. Super accessible and positive. Looking forward to throwing them into my work breaks. Thanks so much!
Who is ready to not be able to close their hands for an hour or so? ;) Build those forearms like never before with this KILLER routine!!
All other 5 minute workouts as well as the song are linked in the description!!
Anabolic Aliens do a 5 minute quadriceps workout
thankyou thankyou guys :)
thanks for watching Junz!
we have a 5 minute dumbbell and at home leg workout, we can put together a quad specific one if people are interested.. we actually already have a dumbbell tri-set quad workout from a while back you should check out!
+Anabolic Aliens it's not easy I've try all the routines with 5kgs dumbbell it kills and you can feel it tighten everywhere
I've only done it once a day and dead lol how many times should I do it guys?
Just found this channel and love the no bs approach you guys have. Straight, to the point, non gimmicky effective workouts without 10 extra minutes of filler. Subbed and watching daily. Keep it up guys!
can't believe how good this is despite being so simple and easy and, for want of a better word, gentle! I have made this a permanent fixture of my workout regimen.
‘Sup Mike, I’m a 15 year old girl who’s been trying to get muscular for the past month! I’m super out of shape and for the past month I’ve been doing your 5 minute workouts. I brought myself from a 3lb dumbbell, to a 5, all the way to an 8 and I can see some results. This was so intense I had to use the 3s on this one! Thanks for your amazing work! More power to you!
update?
Hello?!!
I just did it today with 10kg dumbbells and my hand is still shaking. Killer workout. I am sure I will feel all the pain after two three hours 😂
I had to shake it up twice but got back to it instantly 😋
Lmao I did it with 20lb dumbbells 😂 I was dead after the second minute
I'm doing it with 25lb
Use less weight and do more reps to get good results
1000's.
@@Noname-uk9mu funny
Sankar Duraisamy very true I use only 10 pounds
I’ve watched this video about 1000 plus times u changed my life for forearms and biceps
I was really skinny and then I started doing your workouts and I’m in the best shape I’ve ever been
Really?????
U sus
sussy baka
What a burn my phone feels like a feather right now
I've subscribed a week ago and I LOVE how you get into the workouts without delay or side talks
thank you for the support Shadi!
I love these 5 minute workouts! Super effective and easy to pick up on!
God, i love the feeling of the pain in my forearms. This is so good man, good job! I like that you put the actual timer so i can do it with the video! Music is also pretty neat!
I also dont feel my arms, idk how did i type this.
omg my forearm is burning now while writing this comment... daamn so rock
props and respect for commenting after it :D
Anabolic Aliens I just done makes tricep workout.. daamn dude.. its burning now
gains!!
Anabolic Aliens hopefully! Just started these 5 min work outs today and I'm loving them so far!
Emerson Cooper Music Are they working for you?
I like how Mike is the one saying to keep it up and stuff, but he's the one who rests the most xD
My forearms are burning tho, great exercise! I don't know how I'm even typing!
I have done 10 mins of it and my forearms are on fire great job man
Holy cow never experienced such a forearm pump! Thanks a lot guys gonna be doing this everyday from now on
Today was my first day and i say i lt is clearly working !! I feel numb in the foreatms literally and have an incredible pump i never saw before. Thanks dudes
I just graduated from 3# weights to 5#!! I am 68 and only been using weights for almost 2 months!! Way to go guys, you really keep me inspired!! 👍👍💪💕💕
You're 68 and doing this!!!!!
You might be pretty strong
So you're 69 now?😄
Fantastic my forearms very pumped Robert your videos fantastic timing makes me focus more
I appreciate these so much👌I’ve been looking for this!!
Thank you man, after 3 months my veins are way more visible and my forearms are quite bigger!
Really?!!
This may or may not kill me. Thanks...
But seriously I love these 5 min stuff. Keep them coming
I actually couldn't close my hands afterward for a while Tony hahah
Only 2/3rd through the video and my forearms feel TIGHT. Love it. thank you!
God bless you bro. My forearms are in beast mode after trying these exercises for about a week only. Cheers mate.
Incredibly effective ! In only two weeks ; the results are insane
Finally able to see my veins and daaaaamn !
Keep the good work from france 💪🏼🇨🇵
Wow. Im happy to see ur video. Currently Im starting to notice that my forearms not big like my biceps shoulders and triceps.thanks to you! I feel the burn very much.
I have never seen a true workout like this after I did this that feeling is the best ever I'm going to start doing this routine everyday
I just bought weights about a week ago and I am doing most of your intense workouts. its been amazing, thank you guys. 👍💯🔥
glad to hear that erick!
You're amazing, man. keep up the good work. Looking great!
thank you!!
This video helped me with my mental health as it improved on my strength physically and mentally. Thank you for making me feel strong! You are a legend!
💪❤🔥
Best forearm workout I’ve ever seen thank you!!
I can feel the soreness which is a good thing
yessss!
it’s called a pump
i love this forearm workout
All of these 5 min workouts are bad ass thanks AA you keep me motivated
Awesome workout! Couldn’t really engage my forearms into my workouts but I totally felt them all throughout thank you!!
Awesome! thanks for sharing, intense workout, even harder than the one without weights.
Great! Thank you for the awesome feedback!
That moment when you reached 00:04:59:38
DROP THOSE DUMBELLS!!!! Lol
TO THE GROUND!
I can't even drop the dumbbells as I work out at home and I have neighbors living downstairs. I have to manually keep the dumbbells down quietly on the ground.
@@schrodingerdiscovery same
@@schrodingerdiscovery You're a good neighbor. Thumbs up. Building a strong character is just as important if not more important than a strong body. If you put down a rubber mat, carpet, or even thick cardboard or anything like that, it will make it much easier to put them down quietly.
@@Computer-User excellent user name and photo! And wise words.. i hope you become very wise with love in your inner core. (If you haven’t already) peace.
The exercises looked so much easier than when I actually did em. Surprised me hard. Thanks for the workout!
Some videos need to be Bookmarked. This is one of them.
man this actually burnt my mind, keep up the good work fam
glad you liked it!!
my forearms feel like freaking steel holy crap...you my people have earned thus subscription
ayy thank you for your support!
you're genious man! I can't wait to do this too!
This is a great forearm workout I can really feel the burn I been using it for the past 3 days
tried this and holy crap i have never felt my forearm go this sore, this is insanely useful
Helped a lot.
5 mins worth doing!!😎💪(one of the best pumps I've ever got)[Thank you Brothers]
Very cool...tried it with 35s as long as I could... amazing feeling💯...arm and wrist strength is everything!!!
Damn! Could feel the pain you're going through. Might give this a try!
definitely try it out Iggy!
From experience I can easily say that this is a KILLER workout for DRUMMERS AND PERCUSSIONIST’S.
Oh wow that felt good.Now I’m growing my forearm muscles .thanks
Yo!! This was exactly what I was looking for when it comes to forearm dumbbell workouts! Hell yeah! 😎 thanks for this I really appreciate the variety of motions to target the forearms.
love your channel bro its effective
for me keep up the good work bro
glad to hear it! keep up the hard work yourself!
This circuit is an absolute killer, haven't felt this sore in my forearms in a very long time, definitely gonna do this more
InViSoL Gaming absolutely agree! Keep it up bro
Let’s goo, you kept doing it, right? 😂
This dude totally awesome fantastic work out keep up great work Robert
Thank you bro. This one and part 2 are part of the arsenal for forearm workout. Had do these before takin this girl on a date.
QUIT THE JOKES AT THE BEGGINIBG AND GET TO THE POINT! Nah I'm just playing bro, this specific video has really grown my forearms, from sticks to some-what buff sticks😂 Thank you for everything, God bless!
This was an absolute killer
I’ve been doing this for a while now using 15 lbs. And I’ve improved a lot. I can now do the whole work out w out taking breaks. Time to move up in weight.
THIS IS MADNESS 👌🏽
Great workout
you guys are doing a great job.I am sure u gonna get millions of subscribers.
thank you, that truly be unreal!
Broooo holy shit this was AMAZING!! I’m not here trying to bullshit or nothing my left wrist has a torn tendon so I was only working my right forearm. Ima lil dude rn. I’m getting cut up but I’m 6’ an 165 lbs. my lightest dumbbell is a 20. I was half way thru the 3rd circuit when I first shook it out. And I did for the first maybe 5 sec of the next 2 to see what you were doing and I noticed how working out with you guys even digitally pushed me to keep going !!! I’m 2 beers deep what made me go so hard I think 😂 my forearms are tight burning and feel SOLID too the touch. Thank you for this video brother 🙏🏼
I also did it with only my right arm
Came back to this video a year later, used to watch this video when I used to workout at home and now I have also joined Gym ! old memories refreshed ☺️😊😌
Thank you been needing to know how to work my forearms subscribed hope to find more workouts that will work for me
Couldn't be more thankful for your TH-cam channel, I truly believe by 2018 you will be at 1 million subs. I share your videos to all my friends to try to help
a million subs would be unreal, thank you so much Barry! we really appreciate that
Anabolic Aliens Sorry you didn't get 1m but good luck.... Btw I can't type a lot cuz of the burner 😂😂😂
Love this workout! Took me around 3 weeks to be able to do the whole thing with 6kg without stopping (I’m only small). Time to up the weight, feel like I’m making real progress 😀
How has it been so far? Do you recommend to do it daily?
Any progress
any progress? i'm 14 with a 6kg dumbbell but i tried this with 3 kgs and it wasn't bad i think 6kg is doable
Big Thumbs up sir... So simply explained
Still the best forearms workout on TH-cam. Absolute killer.