Me: trying this exercise GYM owner: Get out

@voidbehind9394

Ай бұрын

My gym (which is not a huge one) has like a thing just for that

@ayushpal6398

Ай бұрын

​@@voidbehind9394 same mine gym also has a proper machine for this

@ItsNicolau

Ай бұрын

@@ayushpal6398 you guys are lucky for that

@Tobenne

Ай бұрын

😂😂😂😂

@Geo_Storm

Ай бұрын

You gotta go to a senior citizen gym to try that 😂😂😂😂😂

Biceps curls in the squat rack is done. The time for wrist rolling in the squat rack is here!

@lillee4207

Ай бұрын

I almost felt bad doing shrugs in the rack the other day, but gym was almost empty and 4 racks were available. It made life easy to go heavy because I didn't have to move the weight much just 3 inches vertically for reps

@user-gh2bh3tc3z

Ай бұрын

​@@lillee4207isn't that just called a rack pull ?

@bruhmell6298

Ай бұрын

Powerlifter floor nappers gon' be mad lol

@Keepgoing9919

Ай бұрын

@@user-gh2bh3tc3z No a rack pull is a rack pull a shrug is a shrug. The movement is literally in the name…

@liamlifts

Ай бұрын

@@user-gh2bh3tc3zshrugs and rack pulls are two different things.

Now all the barbells will be taken because little Timmy wants to even out the other forearm…

@trealsteve

Ай бұрын

All he had to do… Aw, Nevermind. 🤣

@-_-Kokushib0-_0

Ай бұрын

Little Timmy should switch hands

@senorpepper3405

Ай бұрын

​@@-_-Kokushib0-_0Tim is not a switcher

@mambak9

Ай бұрын

Timmy 😂

@PockyNSushi

Ай бұрын

It would take too many years my friend, trust me

Bro's forearms have their own biceps

@leanmeanmenace1744

Ай бұрын

I’m pretty sure dudes who have long arms can’t build bulging forearms like dudes with short arms. I might be wrong but from what I’ve seen that tends to be the case. I have a lanky sinewy body type.

@masteryoda4296

Ай бұрын

@@leanmeanmenace1744 oh damn I have long arms aswell

@cl4rkj0hns0n1

Ай бұрын

​@@leanmeanmenace1744 I mean depends on genetics, but generally speaking I do believe you're absolutely correct. If I'm not mistaken (which I could be) that's his capri radialis, which as a long limbed person at 6'1 I was blessed with that part of my forearm being larger than normal (same as other men in my family) but the rest of my limbs do gain mass but it's so hard to tell without measuring each muscle 😑 short kings have the absolute best physique imo

@Glevrandy

Ай бұрын

Those are just excuses, taller people can have more space to build muscle and frame, which may result in more strength​for the muscles.@@cl4rkj0hns0n1

@nektariospapadakis9355

Ай бұрын

​@@leanmeanmenace1744 It depends on the length of the muscle, you can have long arms and short muscle and vise versa

Forearms are underrated

@felforge9306

Ай бұрын

I got no choice but to train forearms because my grip strength is handicapping my deadlift like craaazzzyyy

@nboss968

Ай бұрын

@@felforge9306 try straps to take your grip out of back movements

@blindlemonlipschitz912

Ай бұрын

​@@felforge9306 this exactly.

@supernothing77

Ай бұрын

one of the first things I notice. Even on women... I always want to compliment them but I don't want to give them a complex of having "manly" forearms.

@KulaGGin

Ай бұрын

Not by the girls. r/forearmporn (no this is not a joke).

This is actually the one that almost everyone recommend and it sure does work so well. It will kill your forearm in less than 2 min

@MrFriday83

Ай бұрын

You mean 3 seconds lol

@breadman235

Ай бұрын

Ye it was Bruce Lee's favourite exercise too for that reason

@Mohammed-ow5zm

Ай бұрын

Yea u forgot barbels + dumbels and basics of building forarms now u have go and find all these items and make sure gym is empty so you perfume it 😂. Common man let athlene x train that guy jessy first , i think 8 years and still jessy is small 🤣

@jsmall10671

Ай бұрын

I just have a bamboo stick with a cord and a 10lb plate

@Cristian-gd7vu

27 күн бұрын

Isn’t a wrist roller the same thing? I don’t want to look like an idiot taking up equipment

KZread randomly recommended this guy after 5 years

@sahilbhardwaj3795

Ай бұрын

Exactly

@SirChubblesSteen

28 күн бұрын

You’ve been missing out, he’s great

@jessemonteon120

21 күн бұрын

Welcome to the jungle

"if you own your own gym, use this"

Jeff I go to a public gym, I’m not taking up a whole barbell to hit forearms on one end of it

@crashoveride2009

8 күн бұрын

Lol 😂

@kingkerse

5 күн бұрын

That's why no one will remember your name.

@johnnykiehn1872

5 күн бұрын

@@kingkersemy forearms are already as big as Jeff’s lol all you need are wrist curls, farmer’s carries, and strapless sets at the end of your pull workouts

I have tried this. Now my forearms are bigger than my thighs. I look like popeye the sailor man. Please help

@calebwilliams2305

7 күн бұрын

🧢

I found this workout by accident. I'm a trucker and was having trouble raising the landing gear with crank handle. So i started twisting the rod that connects both together. Realized it was good way to workout the forearms and have started doing it since.

We tied a plate to a piece of rope and a broom handle back in the day.

@ChaoticGoodMarine

Ай бұрын

Spectrum gym back in 2010 had a rope with two sticks. Took me months to finally see some one using it and know what’s it’s for. Push on stick all the way through a plate of your size choosing.

@groundworkcivils7506

Ай бұрын

Brush handle and a 5litre bottle of water.... That's improvisation when needed 😮😊

@davidzamora9973

28 күн бұрын

That's how my uncle showed me this "way" back in 2005. He learned it in the 80's haha every 20 years this thing comes around

@Mr.Schitzengigglez

24 күн бұрын

I'm 46. Just came in behind you, and said the same thing. These kids... 😂

@Mr.Schitzengigglez

24 күн бұрын

​@@davidzamora9973it works.

Oldschool method this. My old man used to do this back in the late 60s

@shbld

Ай бұрын

Hip kids go to the boulder gym 😊

@AteuCu

Ай бұрын

Yep

@vegancardigan

Ай бұрын

Had a setup for this in my university gym, the man who was watching over the gym is like 90 years old and still good on skies

@liamlifts

Ай бұрын

@@shbldlike a climbing gym?

@VladimirGitcherocksoff

25 күн бұрын

I've been doing a variation of this all my life. Can't remember where I learned it. Probably from my stepfather. He was a star wrestler in school and was all about forearm strength. I'll tell you this though. Really strong forearms will make your punches land like sledgehammers.

I did these in both directions with the kettle bell when I had golfers elbow. These were killer in the best way. Highly recommend. It burns, but they feel really good.

Old school gyms always used to have a rope with a wood handle and a weight at the bottom to roll like this.

I have been doing that exercise for a while, absolutely recommended, my forearms are nearly as big as my biceps

For anyone that has a few bucks this is another version that we did in high school- take 2 sticks and drill a hole through the center. Take a rope that’ll fit the hole and tie a knot on each end so it won’t slip through the hole. Now you can put weights on one side by sliding the stick through the center of the plate. Key here is to hold your arms straight out infront of you and do not bend your elbows and do not let your arms go down. Slowly twist and bring it the weight up all the way and slowly reverse

@73charaka

Ай бұрын

You can get cheap readymade equipment, just the one you described.

@VegetaPrinceOfSaiyans

29 күн бұрын

Sounds like your shoulder endurance is going to be a severely limiting factor in the amount of weight you could potentially overload your forearms with. Just hold it at your waist.

@stiffmeistercharlie1758

24 күн бұрын

How does one drill a hole through the centre of 2 sticks?

Absolutely love these videos, I started my workout journey a little over a year ago and Jeff has helped me learn and do so much. When I started I was just 16 and had no idea what I was doing but with Jeff’s videos I have learned so much and continue to learn more.

@evilbongwizard2800

Ай бұрын

i tried to learn but I got tangled up in giant rubber bands and was stranded on the living room floor for 2 days before being found and rescued.. i now suffer from intense trauma and im deathly afraid of rubber bands and anything overly elastic.. pray for me

@abhijithpaulm4844

Ай бұрын

He is full of bs

@Random_pickle_on_steroids

Ай бұрын

@@abhijithpaulm4844sometimes it’s really hard to find reliable KZreadrs because of comments like these

ancient technique..we did that in the 80s in wrestling training

@livenhfree

7 күн бұрын

Yes! Sometimes the techniques that stand the test of time are the best!!!

He thinks he invented the fire 🔥😅

Huge guy behind me waiting for the barebell so he can deadlift the weight of a small elephant. Me: rolling barebell go weeee

@TheDaniqo

Ай бұрын

This made me smile and chuckle, well done :)

@MaKsYmHDD

Ай бұрын

This comment made my day, you are funny as hell

That's one band, one dumbell, one barbell, and possibly a rack with a bench. For your forearms. If anyone does this shit at the gym you should be permabanned for inconsiderate behaviour.

@moblty5064

7 күн бұрын

I mean I kinda agree with you but at the end of the day u don’t own the fucking gym and they are paying for a gym membership to let go of ur fucking ego and let people do what they want as long as they don’t take the bench for like an hour it should be fine

@lazarus_8589

6 күн бұрын

It’s not that deep

@jacksonbrown4112

6 күн бұрын

No

@Radioactivepaladin0703

6 күн бұрын

@@lazarus_8589 yes it is. In larger gyms it might not be as bad, but medium to smaller gyms you will be looked at as a big a*shole.

I used to do this exercise using an old cricket stump, string and a couple of telephone directory books to improve my tennis grip back in the day.

I bought a "wrist roller" for 20 bucks on amazon that does this.

@roof1975

Ай бұрын

Same. It's good to have. Big burn

@yourstruly2337

Ай бұрын

Absolutely. Using his method, you need to have a band, dumbbell, and a barbell 😂

@okey6896

Ай бұрын

What's the brand?

@alexjustalexyt1144

Ай бұрын

​@@yourstruly2337I'm guessing cause a lot of people who work out already have these things

@wiikends

Ай бұрын

​@@yourstruly2337he's just showing it for those who dont have wrist roller

My grandpa did this in the miltary and taught me also this guy is a good Boy Scout for how he tied those knots

I made something just for this by cutting 2ft from a wooden broom handle and drilling a hole thru in the middle. I then threaded a paracord thru said hole and tied a knot. Tied the other end of the 'cord to a plate. And it works like a charm. Keep on rockin'! 🤘

Dude that is so amazing I've been working out for over a year now and I couldn't figure out a way to work out my forearms that is pretty good thank you so much bro keep up the good work

I just do my chores such as washing clothes by hands and cleaning the dishes that too with my hands, i live in india(asia) and most of the people dont use machines and work manually, and guess what?,i have naturally big forearms

This exercise is brutal You can overload with weights and have a thicker bar at the same time

@trealsteve

Ай бұрын

No Diddy

Great exercise!!! Not only is it increasing my forearm size, but it's also increasing my grip strength. Thanks sir!

In high school we had a wooden post with rope and then you secure the weights at bottom of the rope. I loved it

Used to do these for hockey. Sawed off hockey stick with a nylon rope and a 5 or 10 lb plate looped...who remembers?

@_Possible

Ай бұрын

yup, an absolute staple

1) Just get a broom stick 2) Cut it to shoulder width 3) drill a hole in the middle 4) run a string/rope through 5) Attach a clip to the end of the rope to loop around your choice of weights 6) hold the bar out and start twisting up the rope the same ways

@tino.f76

Ай бұрын

Or a pvc pipe.

@CrniWuk

Ай бұрын

7) And you don't occupy the Squat rack!

This man continues to save lives. To be honest, I been wanting a forearm workout. I was about to look it up until Jeff came in clutch.

My Brother showed me this exercise in Kempo Helps with griping people, punching power , destrying boards, ect😊

Same exercise my hockey coach told the team to do every day for strength building, except it was with a 5 pound weight, a rope, and a broken hockey stick. Works wonders when you stick to it.

@tylerb4723

28 күн бұрын

Was looking for this comment

There's rope and handle for this, where do work out Jeff 😆

@bloopboop9320

7 күн бұрын

A lot of gyms don't have them anymore. They used to be more common but I haven't seen a single gym with one in like 14 years or so.

Gonna give it a try, thanks coach.

Thanks Jeff

Remember do not make your forearms too big they make your arms look short 😅😅😅

@rockyevans1584

7 күн бұрын

Very few genetically blessed individuals have to worry about getting too jacked, jeff cavaliere not being one

@johnnysunrocket8618

7 күн бұрын

@@rockyevans1584 I’m sure. Point being, large forearms give you Stubby arms Eat it, own it!

@rockyevans1584

4 күн бұрын

@@johnnysunrocket8618 I haven't seen that, but i know small forearms make a fella look weak. Apparently forearms are like cleavage for men

How many sets reps

@achrafcheniti4520

Ай бұрын

Till absolutely failure

@mrmichaellepp8206

Ай бұрын

5+ hours until your ears bleed

Thanks for your great tips always helps me

the only exercice that won't kill your gains

First grab a band an.. AND SKIP

Awesome! I bascially do the same thing, except by grabbing a straight bar, letting it hang in front of me, and then rolling my wrists up for a bunch of reps, then reversing and rolling my wrists down. Depending on how much weight you grab... it's a killer!

thanks alot Jeff❤

Amazing Ive had my barbell for years and keep learning new ways to use it 👍🏽

Thanks teacher ❤

Athleanx is always the top of the fitness advice!

I'm gonna try this when I hit arms again, thank you.

Great. Making a lot of sense. It is targeting only those muscles, not other muscles getting involved to hold the weight of the dumbbell.

I used to do a similar workout with just a barbell under a bench chair and just rolled the bar forwards or backwards for 6-8 sets. Was back in 2010-2012 when I was in high school

You can also use string and tie it to pvc pipe or something to do this at home.

My forearms are looking pretty thickums from your previous forearm videos. thanks you Papa Athlene,

this one totally works. I did it but not using dumbbells and rod instead used a smooth stick having few diameter less than the rod and tied weights using rope. Insane pump.

We do this all the time in the army to help and facilitate the rope climbing!!!💪👍👍👍😉

My physio got me doing these for my wrist injury gotta keep doing them

Genius to use the barbell this way. I always use my own rope thing I bought. But with a shoulder injury it’s nicer to do it this way. More focus on forearms and hardly any deltoid action.

Wow , such great idea

Used this with a dowel, rope and carabiner throughout my years in baseball, definitely humbling

Stroking it between sets works great too

Great exercise, you can also do the same exact thing with a straight Curl Bar👌🏼👌🏼

Oh yay, never thought I'd ever see this one, my old boxing instructor use to make us do this one but with rope. Good times.

Coool!!!! I’m excited

I learned this interning at U of M. LOVE this exercise.

Reverse curls with a straight bar , with strict form keep those elbows touching your sides full ROM and finish off with a drop set with dumbbells

You can use the same knot you use on the kettle bell on the dumbbell as well

This exercise is truly something else, great for your forearms

We did this on my high school hockey team. It was an old coffee can full of concrete with a rope attached to a wooden handle. We would have to stabilize the weight with arms extended while rolling the can up and then back down to the floor.

Highschool gym coach taught this. Shout-out to Coach Ward, Cesar Chavez High.

Nice gym I just had implosion days Regarding Work out I saw this and felt guilty Thanks You are an inspiration Take care

I used to do this back in the day but I’d tie a 10 pound plate to a random 3 feet steel bar thing in found in the garage lol had to make due with that I had

Just curl small kettlebells or curl a barbell with emphasis on the forearms and rotation of the wrists. I do that every arm day (end of workout) and it works like a charm

Genius 💡

Finally a decent use for a kettlebell AND a band

superb exercise, you are brilliant, no doubt.

We used a mop with a nail in the middle pinning a length of string (about 1m ) with weights attached to the over end. And do as you did. Just a good alternative if you have no bars etc

You can just get a round piece of wood (some handle cut to size) with a hole drilled through it in the middle, a piece of rope and any dumbbell or plate tied at the end (or use a carabiner).

A gym I used to go to had a sawn-off hockey stick with a bolt drilled through the shaft and a chain attached. You'd hook the other end of the chain to a plate and twist the stick, rolling the chain around the stick as the chain wrapped and unwrapped around it, lifting the plate up and down (if that all makes sense). Major forearm burn- same concept here, great exercise.

You can also do it up one way and then control it back down I used to do that

My grandpa helped make me a homemade version lol. It’s just a weight ( I forget how much ) on a long piece of leather and on a round stick so I just wrap the leather around slowly and slowly undo it. It’s a hell of a work out lol I still use the thing.

Most gyms ive been to have had this. A wide dumbell handle with a string that you can attach weights to.

We used to have a small plate n a rope aound a 2 foot boomstick handle held at full extension paralel to the floor it was great for shoulders aswell

Ive seen this done with rope,playes and pvc it works

My favorite forearm exercise

Thanks💪💯💥

They make a nice device for this where you connect a plate at the bottom. Either way this is a top tier forearm exercise

My dad played baseball in college (Pepperdine in 1964) and they would wrap a rope to a broomstick tied to a brick. It creates this exact motion.

When I went to PT they had me doing a similar exercise with a different setup. I used to call it the "Tube of Terror" lol very effective.

I have a 16" piece of closet pole with a 4' cargo strap attached to the middle. You tie that to the desired weight and you can do this same exercise Anywhere without the need to hog the bench or squat rack

I get a 5 gallon water jug, 10 inch of pvc, drill a hole for a 3-4 ft of rope and done. Love this exercise.

I've done this many times. Tie a rope around a piece of wood or bar, and then onto a weight, and roll up the weight to the top, then roll it back down. Do it with palms down, then with palms up. It's better to be holding it up rather than just rolling the bar. It's a great exercise for forearms.

I used to do these, totally forgot about them

I knew that exercise, but that setup is a bit different, looks way smarter, definitely gotta try it out.👍💪

I love this one

Get a wrist roller. Basically the real version of this. Bruce Lee used it and his forearms were fucking amazing

I swear Jeff posts the videos I need at the exact moment i need them.

@HUNTER-oi1oj

Ай бұрын

You have such beautiful blue eyes. God bless you angel.😇💙😍

@deborahwertheimer771

Ай бұрын

@@HUNTER-oi1oj Thank you

I made one of these using an old wiffle ball bat, some string, and 10lb plate. He’s not lying this thing works really well.

For home gyms, this is awesome since most squat rack setups can do this without buying additional equipment

Did this exercise in high school in the 70’s with a dowel rod, rope, and a 5 lb plate tied at the end of the rope.