DIY Wrist Roller for Huge Forearms!
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- Опубликовано: 8 сен 2024
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DISCLAIMER: I give general fitness advice, I am NOT a medical professional. All claims are based off my knowledge and education. Always consult a physician before starting any exercise program.
Alex, your upload frequency is not natty.
LoL
Had lots of fun shooting this brother, more on the way and it's always a pleasure to be featured!
FitWorldExposed Phil change your name to Jiren 😂😂
Your collabs with Alex are always some of his best.
I like it when you're both in the same video. Also my forearms are as big as my biceps, what do you think about this look.
fartsonu fucking manly
Phil took me by surprise after seeing the thumbnail 😂😂😂😂😂😂😂
This shit is some quality jailhouse engineering right here.
Saw this on Josh Bryant’s channel. It’s called jailhouse strong. :D
people saying you both live together.that couldnt be further from the truth becuase theyll need a wider house
Nahuel Ise This deserves top comment
holy shit i started laughing so hard
And a taller fence
Nahuel Ise house needs to do some rack pulls
Lmfao
Loving these collabs with Phil bro
has alex become the new exodia?☺ hahaha
ME too, man!
NICE PROFILE ladffd
The Bromosexual I’m right here bro
The Bromosexual I appreciate that man
Hey bros this is one of the Best Forearm Exercises you can do ! My forearm went from 34 cm(13.3 inch) to 37cm(14.5 inch) by doing this exercise almost everyday for 2 months ! I used this exercise at the end of every workout (Chest,shoulders,back etc).
Warning: This exercise must be intense and your forearms must burn. For the weight i used 10-15 kg and did this for 4 sets for up and down part of the forearms.
@TheGoodMan How many reps?
Alex I watched an old video of yours on trap bar deadlifts and decided to give it a go on naturally enhanced. First time I tried it I pulled 518lbs and for the first time deadlifting I had no back pain after so thanks
Excellent Tim!! Enjoy the incredible gains that you'll acquire from this exercise. A smart move on your part :)
Woah wtf I was literally trying to make my own 10 minutes ago and you upload this. Must be fate.
Dips you better get some juicy forearms now
Merzali i they thicc they joocy
Constant uploads and early morning uploads, how this channel hasn't blown up yet baffles me. The consistency is on a whole new level, Alex is the natty bro of youtube.
I did this at my home gym, improvised with a rope.. seen some veins i never saw before... unbelivable pump
Alex and Phil collabs are the BEST
I was thinking about making one about 5 mins ago. The timing. Thanks a lot guys.
We are literally getting spoiled with these uploads man
Learned this from Josh Bryant. Great to see the idea being spread around. Also go check out Joshs' "Popeye Forearms" playlist. It's good stuff.
man I can't seem to find it. maybe looking up the wring Josh. could you please send me a link. Thanks in advance
Aditya ruclips.net/video/qhzEQ5n6VsA/видео.html
Love the collabs with Phil
Thats so smart honestly
This is great idea!. I try it and works great. Just keep in mind that its going to be easy like this and you need to put a lot of weight to feel the burn. Its easy becase a) shoulders and arms dont have to fight to keep the forearm staight and b) the 2" inch diameter widh of the barbell makes the travel of the band "faster".
If you wanna feel hell with 10 pounds use your broom stick.
Wow. This is very clever. Thank you!
You guys are brilliant. What a phenomenal video. Thank you.
Nick D Enjoy Nick :)
Thank you Alex and Phil
Love this 😆
Great idea BTW Looks more enjoyable than behind the back wrist curls
Your current videos are awesome man! Keep it that way haha
Here's a topic / video for you Alex; creating your own cable pulley system for your rack.
Cable
Swivel pulleys
Hooks
Cable clips
So cool.......
Amazing Alex! You are already halfway towards another 100k subs!
Loving the upload frequency Alex!
Your hyper-mobile/extension of your elbows still look weird after all these years
Haha I bet. I even find it looks weird on camera
I do this after most gripsport training sessions. It's good for burnout. Wrist wrench is also worth investing in, especially if you want to pick up the thomas inch dumbbell.
I am in a small gym in greece and they actually have an actual wrist roller here
Alex, yall are drowning me with these uploads, have mercy mate
I wish they would have included sets/reps/frequency.
Genius...
Brilliant. Any gym has this. dumbbells and kettlebells will work too. Man, now I'll do this more. Besides climbing gyms it's hard to come around these in public gyms.
I used to do it with a wood and a thread tied to it and a weight tied to the thread. and just roll it. Very simple, you dont need anything else.
DIY fat gripz please
Giou Eem They're $20 and last forever. Just buy them lad, doing anything like wrapping a towel around won't give you the even thickness and won't be consistent. You might as well just buy actual fat gripz.
Deadlift Devotion in my country $20 will be like 100 and would rather spend 10 and make myself some. I wanna invest in bands first
Giou Eem pool noodle thing is crap. Buy the real ones they are worth it.
Giou Eem Any DIY one kinda sucks. If you can't afford them just try a landmine set up. Stick weights on the bar and hold the collar like that. The collars on the bar are super thick so it'll be super difficult.
Dude!! Do you know those spagettis people use on pools? Cut on with your hand size, simple AF. Get a hot knife for it and also make a hole in the middle if it doesn't have.
If even that is out of hand wrap a towel
More videos with phil
I know everyone says get big flexors for huge foreearms but it seems to my eye the extensors are the aesthetics part of the forearm, Maybe its just me.
it's not tension, it's friction
Love Phil and Alex vids!
This really works, even without the loading pin.
Keep the collaborations with Phil coming Alex, there great
Greetings from Malaysia Alex and Phil
And from Belgium, bro!
Malaysia boleh
This looks even better than the standard wrist roller. Its much more stable and you dont have to isometrically contract your shoulders all the time to keep it in place. Ive dont wrist rollers like that after some shoulder raises and it burnt like hell.
Stafanos Toufexis That's exactly right!
Yeah baby wrist roller above the knee !!
That's a good idea . I just use my dumbbell bar which isn't thick like the end of the barbell .
camp&fish that works!
My boy Phil getting things straight!
Interesting, but well done DIY vid by you guys. Thumbs up! :)
However, I gotta say this tho, if your first priority is the hypertrophy for your forearm muscles in general, don't waste your time by doing wrist extensions. The reason is two fold: the biggest muscles at the dorsal side, or the back side of your wrists and forearms are brachioradialis and brachialis. So I prefer you to focus on them rather than forearm extensors or digitus(finger) extensors.
Secondly when you press, it is better for you to have more strength at your palmar flexors, or wrist flexor muscles, because it helps you to keep your wrist more straight and avoid hyperextending your wrists and causing issues, such as carpal tunnel impingement that is relatively common with people who press alot and have weak or weaker palmar flexors.
And also when you grip something or palmar flex, those are pretty much the only ways you can achieve those popeye looking forearms on the anterior side of your ulnar and radius bones.
This is very possible with a normal barbell aswell , just rolling it forward/backwards in ur hands , just hanging and holding heavy kettlebells are great aswell!
Knot tying with alphadestiny👌💪🏼
sick video you really inspire me to keep working out im only 15 but still work really hard with full body workouts have a nice day/night
Ayyy more frequency and more exclusive knowledge, goddamn!
Good work lads
You boys having fun together at Alex's gym... haha. :)
Legit just tried this and I am so surprised how well this works
Awesome bro!
Thats honestly sick
yeah
phil is a big lad
Love my man Phil! Always got some great stuff up his sleeve :)
What a slick hack!
Made one of these with a PVC, 2 foot of rope and a carabiner. Everyone in my U gym is jealous
Sounds awesome bro!
AlphaDestiny Thanks! Made sure to buy thick PVC to get the added burn!
Morior Invictus i heat it fore more burn.
How to train for ramadan ( the month where muslims fast /no water no food, from sunset to sunrise) btw i love your videos tnx for everything
Brilliant video! I’ve got the same loading pin from Grip N Bend!
Phil brought extra shirts to switch for every video didn’t he😂
I have used this method before and I actually prefer it to the typical wrist role because you do not need to support the weight with your front delta at all.
The Strength Classroom the bar is on the rack, There is no front delt activation its all forearms
You can use dumbells too many instead of weights or loading pin
ruclips.net/video/qhzEQ5n6VsA/видео.html
abdullah 496 that's exactly my point. Read my comment again.
The Strength Classroom my bad, sorry man
Can't wait to try this..any chance you'll be doing a video on how to grow your calves by stretch?
Attach a single hand cable attachement to the loading pin and start rowing!
this guy is a god
Awesome DIY yet again !
Will straps for lat pull down, deadlifts, rack pulls, pull ups get you less big forearms?
👍
If there's room, you could just move to other side to do the opposite ( flexion or extension)
I've been doing just that at home with a broomstick and a mini band (no weight, band anchored to my feet as resistance)
hey no wrist rollin in the squat rack
Why is this video clickbate?
Hey Alex, I heard that you had used a dermaroller for your skin. I was wondering if you found it effective at all and whether i could use it to get rid of my dark circles.
Not sure how much it helped, maybe a little bit in the connectors and under the neck but it didn't give me the bulk of my gains. It's very minor assistance.
great gym creativity
awesome idea Alex!
I think we can use this tool for huge foreskin too (imagine that...).
Damnnn, some motivation to start hitting forearms directly again 👌😁
I need this in my life.
House party at Alex's everyone!!!!
Thank you so much!!
Do more DIY videos
Damn. Ingenious.
Great video! Can you do a video on combat athletes weight training more specifically for grappling? And how you would program weight, exercises etc thx
Instead of taking the band off and flipping it you can just stand on the other side of the bar =)
Genius! Thanks
I'm weird, I guess. I can't lift anywhere near what these fellows can, but apparently my wrist extension is off the chart. I have a wall mounted contraption that is effectively the same as this and can do #130 for 20 reps with one hand. BTW I'm 66. I enjoy these posts and have learned a lot
Good stuff guys!
would it be possible to max out your natural potential tranining just with bands. I know its a weird question but theoretically it should be possible because you can train every muscle and progress up to thousands of pounds with different type of bands so what do you think of that idea ?
Hhahaha just bought a band from the shops, perfect timing!
Awesome!
hey alex im thinking of making a hybrid program with the principles of naturally enhanced and the setup of layne norton's phat. Would this work? there's two intensity days at the beginning of the week (upper lower) followed by a rest day and then 3 volume workout days (push pull legs) afterwards. Im worried i might run into some recovery issues as in naturally enhanced you go 2x a week or include a light day in between. I will still include the recovery work and gpp. Any thoughts on this?
P.S. you are my favorite fitness youtuber and i really appreciate the no bullshit, open minded approach to providing fitness information.
Bro where do they sell the bands..?
That is so damn creative I love it
alpha pls also make a video on how to loose fat and gain muscles with just bodyweight exercises
Alex when you add external testosterone into your body it helps but it makes your body create less testosterone and it is bad in the long run. Would this work with adding external insulin into your body? Would your body stop producing as much insulin? And would that even be a good thing if it did work?
Alex, how many lbs for reverse wrist curls on wrist roller would be considered beginner, intermediate, and advanced?
Alex we want some more training videos!
DIY loading pin please
Was just about to buy one Holy Shit!!! Thx Alex!
Enjoy bro! You will love this variation :)
Holy Shits are on sale?
Good one!😆
Gordon Ramsay must be some catholic ones.
Good morning
Very cool!
Hey Alex, my girlfriend wants to start working out too, do you happen to know some no-bullshit female fitness youtubers to get some valuable advice from?