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 - ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-6QgR6Tjle7g.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.
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 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!
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 😁
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.
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! 💪😎
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
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!
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!
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! 👌
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.
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".
@@FCFACECREATOR 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
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.
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
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.
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??
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!
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...
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
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.
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.
Hey so Ive been doing this workout 1-2 times a week for approximately 4 months now and my forearms are noticeably more jacked, I am stronger and can now hold from a pullup bar with one arm (which I couldnt do before), and my previous elbow pain is pretty much non existent. Thank you, will continue doing. Its getting to the point now where I think I need to train my arms more because my forearms may be looking disproportionately big now lol - TLDR this workout works
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!
My goal is improved function and health. I know my forearms need work, but there's a limit to how much time I can spend in the gym. Currently I'm at 2.5 hours of strength training, 3X per week, with no sitting around staring at my phone. It's tough. But I will start including these over time. Maybe do them on off days. In any case, I appreciate the content. Like many others commenting, I think this guy is the best.
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.
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.
**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
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!
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.
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
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
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.
Hey, I want to thank you for posting this video so everyone can learn from it, I had an injury to my right hand, I broke 2 tendons and now I have an ugly atrophy at hand ... but I'll try the exercises and see where I end up! I wish you all the best and keep posting quality stuff!!✌️
Hey man hope you're doing great! I have tennis elbow and am watching this video because AtheleanX said forearm work out could possibly fix it long term
