The PERFECT Forearm Workout (Sets and Reps Included)
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- Опубликовано: 26 июл 2024
- The perfect forearm workout should consist of exercises for not just wrist extension and flexion but other important forearm actions as well. That said, even that doesn’t make the forearm workout complete. In order to round out your forearms with a well rounded workout you need to fill in the gaps of what is lacking on those popular forearm exercises and put science back in your training. That is what we do in this video.
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The problem with wrist curls and extensions isn’t just that they train simply a fraction of what the forearms are capable of but also in that many people do these two exercises incorrectly. For instance, if you look at the wrist curls for the palm side of your forearms you will see two major errors in performing them either with your elbows rested on a bench or standing with the bar in front of your thighs.
First, the gravity loaded nature of both will tend to push the bar further into the fingers as you fatigue. This is very problematic given that we have already identified in great detail how the strain on the distal finger tendons is one of the most common causes of medial elbow tendonitis and flare ups. The second major issue, particularly in the standing curl variation, is the tendency of the biceps to want to contribute to the curl and take over for the forearms. This will result in an understimulated and underdeveloped forearm muscle.
Instead, you will want to turn your hand over and perform the prone wrist curl shown in the video. The advantages of this are not only that they eliminate the contribution of the biceps to the exercise but it also prevents strain on the elbow. Remember, forearm work is often done multiple times per week given their high tolerance to volume and predominance of slow twitch muscle fibers. Accumulating high volume in a compromised setup will be magnified here and must be avoided.
In between all sets of this perfect forearm workout you are going to do one of the best slow twitch forearm muscle activators - the farmers carry. Grab a pair of heavier dumbbells and walk one lap around the gym back to the starting point to perform your second and final set of each exercise. If you are just starting out you can perform just one carry per exercise when you are splitting up right and left sides to ease into the overall volume.
Next you want to perform your reverse wrist extensions for the top sides of your forearms standing as well. This is because when performed on the edge of a bench you often times will remove the tension from the forearms in the peak contracted state (not what you want to do if you are trying to build bigger forearms). When done in standing, I prefer to do them as a reverse wrist roll for time paired up in ladder style with a reverse barbell curl to hit the brachioradialis (another prominent muscle in the forearm).
A complete forearm workout will also not forget to include exercises for radial and ulnar deviation as well as supination and pronation to hit all of the key functions of the area. Deep finger flexors are also integrated to be sure not to overlook the importance these muscles play on the overall size of the forearm given all of their muscle bellies lie within the forearm itself.
Here is how to construct the perfect forearm workout:
1. PRONE WRIST CURLS - 2 x 12-15RM **
2. WRIST CURL LADDER - 2 x LADDER FAILURE **
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 **
4. SUPINATION / PRONATION - 2 x 12-15RM **
5. CLIP GRIP COMBO - 2 x SUPERSET TO FAILURE **
A. CLIP SQUEEZES TO FAILURE
B. CLIP SQUEEZE WRIST ROCKS TO FAILURE
6. DEAD ARM HANG BURNOUT x 1 MINUTE
When you put this together in the format as I’m suggesting here, you not only now hit the forearms through their full range of motion but you hit every function of the this multi joint influenced muscle group as well. The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough overload to spark growth in these muscles.
This is just one example of how to apply science to your forearm workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at athleanx.com or click the link below and get started right away on building a ripped, muscular, athletic body.
For more forearm workout videos that also hit the brachioradialis and help to build bigger arms, be sure to subscribe to our channel here on youtube at the link below and don’t forget to turn on notifications so you never miss one. 
Хобби
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 - ruclips.net/video/6QgR6Tjle7g/видео.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
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
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
👏🏻👏🏻👏🏻👏🏻
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.
I like how this guys huge but not cocky or full of himself about it like other weightlifters on RUclips. 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
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💀
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
You sir are the real MVP
Thanks
MVP
Thanks bro.
You are the real g
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?
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 RUclips; he has videos addressing golfer's elbow.
search athleanx golfer elbow
“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.
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
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
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
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 😂😂😂
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
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
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
Jeff's forearm has a forearm of its own
At 45, I just got into weights. This guy is a genius and inspiration. Best RUclips channel.
This video is exactly what I am looking for. The wrists and forearms I are feel the most important building blocks to propel the proper form for every upper body exercise. Thanks Jeff.
Best Fitness RUclipsr of All Time.
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😂
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!
Awesome workout, thank you! I appreciate your tips to maximize results while staying safe.
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
Perfect additional exercises for my 8 hour arm workout. Thanks Jeff
lol
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!
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
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! 😎👍
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
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🙏
Thanks, Jeff. That's a cool string of exercises to strengthen the forearms and grip strength. I appreciate it. Keep bringin' it!
Jeff you never fail to upload on the day before I’m doing those exercises
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!
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.
Dude your Ulnar & Radial deviations exercises are helping me a lot with my chronically damaged wrists !!
THANK YOU MAN‼️
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
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
The best instructional video I've ever seen. Thank you so much for being so generous and sharing your valuable knowledge with everyone else. All the best!
Even though this is forearm work out, it's amazing how Jeff''s biceps are still the star of the video.
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??
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 🔥🔥🔥
All the free advice Jeff gives he’s a genuine guy and very very knowledgeable thanks Jeff you always help me when I need to know something 👍🏾🙏🏾
Definitely love your videos and your positive energy. Please continue to include the hip hop background tracks as it REALLY helps in the motivation factor. Loved the beat in this one.
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
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.
“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.
Jeff's Athlean X is my workout bible.
Sure Id watch other gym guru videos but when in doubt, I come back here. This is my default workout place where I get workout knowledge. Thank you sir for all you've done and shared. Much love from the Philippines❤
its amazing that all these years of completely brilliant videos are for free - thank you so much
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
@@SeriousBlackz 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 💪
This forearm workout actually seems fun, rather than just boring dumbbell wrist curls. Can't wait to try it. Thanks Jeff!
My physical therapist loved this video and now we do the laps of carries. It has helped my grip strength so much more and helped with my pullup strength too!
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
Thanks Jeff. U have improved my health. Boosted my confidence. Love you Jeff.
You are the best.
Great timing, I've been focusing on my forearms, traps and brachialis.....love the video man. I own a pair of grips and at the gym I DID DO those reverse barbell forearm curls and reverse preacher forearm curls.... I'll try your methods now.
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
*Thank you. Your knowledge and advice makes your videos enjoyable to watch* ✅🙂
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 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 came back from my carry and someone stole my cable rope. Don’t walk too far!
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!
light years ahead...thanks man..many years i've learned so much tricks and adopted so many technics
I do everything you teach seeing huge results. Thanks man.
I’ve seen many great videos from Athlean X in the past but this right here is pure effing gold
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.
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."
Your videos are my constant workout companions. Thanks man!
This man has given me so much knowledge!! Thank you Jeff
I love it. Your call to action is the absolute best.
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
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!
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 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...
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
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.
Wow bro. For you to have this up for this long, free, I really want to purchase your program. This lights my forearms on fire like I’ve never felt before! Thank you
I've been waiting for this one. This series is great!!!
Doing prone banded wrist curls, they are insane! So much better. Owwwww. (Thanks Jeff for always writing up everything in the description - very helpful.)
This is the best forearm workout video I've watched so far I like that you've hut every muscle from every angle
Jeff’s forearms have forearms
I absolutely love this. Very Grateful. I’ve only been doing forward and reverse wrist curls. Man have I been missing out!!! Not now!! It’s on. Bring on the Pain 💪🏼😖
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
Jeff you coached me to where I am now and I keep growing thanks to you!!
he so ripped hes like that diagram where it shows everything at school😂
Lol
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
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!
Defenetly trying this out today. Awesome content brotha. I have learn so much from your videos. No bs here. Is all back up with fact. 😁👍
**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
2:29 - 2:35 "you might be on the right track but your on the wrong train "😂
Very few vids on training forearms properly; much-appreciated, Jeff, thank-you.
im lucky to find this channel really explains things in depth im tryimg to get into working out again more power to you guys cheers
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
"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
This man always has workouts for when I need to shake things up! Jeff is a treasure!
Thanks a lot Jeff. It's videos like these that really make me want to pay for your program. Soon as I level my finances... I got my "tennis" elbow pain from work, since do metal work and working with those 230mm grinders all day takes a toll. Many thanks. Keep the awesome work.
"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"