Ripped Forearms Workout (SORE IN 6 MINUTES!!)
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- Опубліковано 4 сер 2017
- If you want to build ripped, huge forearms you don’t have to do long forearm workouts to get the job done. In this video, I’m going to show you a forearm workout you can do in just 6 minutes that will help you to build bigger and more vascular forearms with just a few exercises. The key, as with any brief workout, is that you increase the intensity of your training to offset the lack of time spent training.
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This forearm workout consists of just three major exercises for your forearms. It begins with an empty bar. Pick it up and start trying to do bar rolls, with your wrists bending backwards on every turn. This will work the forearm extensor muscles on the backside of your arms. The goal is to see if you can complete a full minute without stopping. If you must rest, do so briefly and then get back to the remainder of the exercise.
As soon as you put the bar down it’s time to go onto the next exercise in this forearm workout, the bar hang. This is as simple as it gets in terms of the execution of the exercise but it is difficult to actually perform for a full minute. Here you just grab onto a pullup bar, keep your arms straight, and just hang for as long as you can. Because of the fatigue you already have built up from the first forearm exercise in this circuit you are going to find this much more difficult than it looks.
See if you can go for the full minute and then immediately go back to the bar. This time, when you roll the barbell you are going to do so with your forearms bending downwards towards your thighs. This slight change will actually put all of the work on the forearm flexor muscles instead. Curl for the entire minute if you can and then put the bar down and go pick up a pair of challenging dumbbells.
The farmer’s carry is the next forearm exercise you have to try and do for one minute. Again, this normally wouldn’t be such a touch exercise, but at this point in the forearm workout and with the fatigue you have built up already this can be grueling. If you don’t have the space to walk back in forth with the dumbbells you can always walk in place. Either way, the goal is to try and get through an entire minute without having to put the dumbbells down.
You are now in the last two minutes of the workout. Once again, you’ll pick up the bar but this time you are going to perform 30 seconds of the wrist roll backs and 30 seconds of the wrist roll forwards. The burn may be so intense that you want to quit and give up, but do not. This is when the magic happens. Push yourself harder than ever before to try and get through these final 2 minutes.
From here, it’s back up to the bar once more to see if you can perform a simple bar hang for the final one minute. Not many can get all the way to the end without dropping from the bar early. Be one of the ones that does. Challenge yourself and use every last ounce of strength you have in your forearms to see if you can survive this 6 minute forearm workout.
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For more forearm workouts and exercises for bigger forearms, be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
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What to eat before and after this workout
How often must I do this, I'm confused about frequency
is there a good substitution for the hanging part (bc. shoulder issue)?
You got to use me next time.
Jeff Cavaliere's Marker
Lmao nice username
*you've
True Thomas
Lmfao no life
haahahahahahaahaha
LOL u killing me
Me and my gym buddy did this
I'm on my way to his funeral at the moment, thanks Jeff
😂
@SunnyProGaming i think its a joke
@@FragTheAnimator ya think?
@@smokerx6291 yeah I fucking do
That's a magaitude 10 bruh moment
PSA: Would not advise riding a motorcycle to the gym on the day you do this. Almost couldn't even pull the clutch in on the way home
😂🔝✌️
Thanks for the advice.
Thank goodness I don't ride a motorcycle
Lmaooooo
I use a quad and i agree with u 100%
If Jeff says its brutal , its Mortal Kombat brutal.
Nadir Siddique 😂😂yeahhh man
Youre not wrong man, did his exercises for shoulders today and he was right when he said our shoulders are gonna be tored apart
Underatted comment
Brutality
Look up my channel. Not telling you to subscribe. Subscribe only if you like.
Good God, I love the comment section of this channel. Everyone cares about the topic and has some knowledge of working out, but also has a sense of humor.
ARKOVZ same here!
Area bibisi .bibisiiladhan
I'm pretty sure jeff is an escaped mortal kombat character
🤔😀😁😂🤣
lmfaoooo
Sher Randhawa XDDD
Get over here!
he's Johnny Cage's brother
I went back from the gym after doing this workout and I wasn't able to open my house door :D
wummles still?
@@animesloversunited9069 as if he is gonna reply!!
@@G-73580 legend still continues
wummles did you finally open it?
I think he got stuck outside and freezed to death. Let's play despacito
Having just tried this workout, I felt the need to drop by and say it's no joke. Maybe it's just because I've never worked them right or because my forearms are virtually nonexistent right now, but I've never felt this kind of stimulation in them before. Had to wait a half an hour before I could type this. I couldn't ball my hands into a fist and my forearms felt like they were about to explode. I know one thing for sure, I'll never go back to wrist curls again.
Thanks for the video Jeff! I both love and hate you right now.
So how ur forearms now?
^
Man theyll hurt SO BAD you yell. Hahaha
mate i done only half of this workout and my forarms are literally Hard AF
So are your forearms existent now 🤔
Let it never be told that Jeff Cavaliere doesnt give his audience what they want
Nabil Raouf amen
wtf? xD
PKPS01238 - that's what she said
Eagle Eye we*
PKPS01238 at least say no homo man comeone now 0_o
Best part of the video:
At 1:51, "I've got 70s here, not overly difficult." This guy is great.
"I've got 70s here, not very difficult"
I thought I was the only one who heard that part
Man..this guy is a beast
Lol
@@harshh14 yup he is
I kept going back to “the open bar” like you told me and the only thing I got was super drunk...
UNDERRATED AF!
HAHAHAHHA
Hahahahahahav
XDDDDD
I got a 3 minute Forearm workout that makes 2 muscles sore. (equipment needed: lotion & tissue)
Pat Bateman
Did you figure this out while watching Jeff working on his forearms. Hahaha!
Jeff's "sore in 6 minutes" series makes me diamonds
Pat Bateman there are 27 muscles in the forearm, not one ;) think about that
Damn you're a quickshooter
But what about the other arm?
Never skip forearm day! 💪🏻😉
Seriously you have a day for forearms? I mean 2 exercises after your back or chest workout is clearly enough...
_ Hypnos my split is Calves, forearms, rest, repeat 😂😂
You don't need a separate day for forearms.. I do heavy farmer walks and pullups on my pull day so my forearms are already dead from it. If I feel like it I just add 3 sets of wrist curls.
You have to have strong forearms for wheelies! Lol
I'm gonna try to do that! I see my forearms grow with much frequency and I think I could train them everyday like calves.
1min roll back
1 min hang
1min roll forward
1min farmer carry
30seg back
30seg forward
1min hang
Thank you
Hard carry
If you watch the hole video you will learn more
Mvp
Ty lol
Forearms are always skipped, and nobody usually takes care of them. But no one keeps in mind the fact that they're probably the "most seen" muscles, and well developed forearms means a very masculine body and a good image of you. Plus, the chicks will always ask you to open the water bottle, because of your super grip :D :D :D
100% I agree with you!
The stronger your grip, the more weight you can handle, the more weight you can handle the stronger you get.
Fore arms alot of people dont think about me being a mechanic for 10 years my fore arms are probably more developed then my bicepts Lol turning wrenches day in and day out builds crazy fore arm strength
Kenneth. That happens with electricians too with cutting wires. They generally have mad strength in their hands and forearms. Farmers too.
TideFan Yankee makes it easier when you go to the gym because you dont need to work as hard on them tradesman generally have stronger grips and fore arms then average people (electricians mechanics painters plummers carpenters ect.)
I was like "Empty bar?"
Then i tried it:
After 45 sec it feels like 50kg
Jeff I gotta say of all the videos you've ever made, this was one of the best.
It was succinct, clear and conveyed the right knowledge quickly. Excellent production of this video. I hope to see more vids with this format on the channel.
I like ur profile picture lol
Thank you for all your hard work and dedication to this channel Jeff. I'm someone who has struggled a lifetime with alcoholism and weight training has always been such a crucial part of my recovery, I admire the dedication you have to each and every detail and down to every small muscle. I hear your voice in my head every day at the gym giving me advice and correcting my posture 😁 Always inspiring, Thanks a million !
Hey Jeff, can you please do a video on the difference in training between strength and hypertrophy?
I don't care much about how I look, I just wanna get as strong as possible. I want to be as athletic as possible. I don't want 7% body fat (if it comes by because of training then good, I don't despise it. I'm just not aiming for it) , I want to be able to jump, run and lift like a beast.
omar shabana so your saying you don't want a beach body with a set of abs to compliment it?
Jotaro Kujo
Would be nice, but not my goal.
omar shabana same dude, i woulf love if this topic gets discussed.
Literally stick with your big lifts of high sets with 2-4 reps of near max weight. Do isometric movements in-between. This is the quickest way I use to build strength, especially if you do a 5x5 on all major lifts every other day.
omar shabana read the book "starting strength" unless you can already squat 300, otherwise Texas method or 5/3/1 are good programs for strength
need google maps for his forearms... looks vascular af
Love how you explained the joke just because u knew nobody's gonna get it
Still that’s a good joke
I’ve been looking for an effective forearm workout for years. Tried this last night and the pump and burn was amazing. Thank you👍
I did this and it was for the first time when I felt my forearms sore. Jeff rocks!
"SORE IN 6 MINUTES" video is 5:26 minutes long.....You are the absolute best💪🏼
I feel the same level of excitement with this video as a trailer for Infinity War would to come out.
JDTechGear its leaked already dude
I'm waiting for the HD version haha
Aaron Posas Already saw it. It's was a good fap.
JDTechGear holy shit, you actually watch athleanX?
otakuMCkid6969MRstealYOgirl definitely! Jeff is awesome and very practical. A very respected informer in my opinion!
day 1 : forearms
day 2 : chest back squad shoulders
day 3 : rest day
day 4 : forearms
day 5 : forearms
day 6 : repeat
day 7: rest
Noooo wth
Lol wheres leg day
@@yashaskedlaya7326 no one trains legs anyway 😂
@@nuk3407 exactly I’m that guy😂😂
You haven't been to a gym and it shows
I really appreciate your videos, I like how you explain all the different types of exercises without making it too complicated where I don't understand and showing me new ones that I wouldn't even have thought of, thank you
4:20 Snipe shot confirmed... out wait
4 20🤣
YES THANK YOU JEFF! I've been waiting for this! JEFF AAAAAAAAAHHHHH YOURE THE BEST
Picked up my courage and tried it today. I managed 5 seconds of the second hang. I couldn’t feel my arms any more. Showering after the workout was very difficult. Will do this one regularly to test progress. Thanks Jeff.
Yes! Love the sore in 6 videos. Tried the tricep workout and I was the most sore I've been in years in my tri's
Damn Jeff, thinking outside the box, i really appreciate this video. after watching your video on weak forearms is the reason why you cant do more pullups, i started doing the dead arm hang (tabata style) for the last 2 months at least 2-3 times a week at the end of each of my workout and i can see some significant difference in my forearm ability to pull myself up more comfortably. although i still cant do more than 10 reps, i feel a lot stronger when i do it.
i'm definitely gonna incorporate this into my workout. you the man Jeff. Thank you
Did it help u?
Hey Jeff, it would be so great to see you in one of the TED talks. Upvote if everyone else agrees so that we can make this possible!
My forearm has never felt this sore before! I love it! Thank you!
Jeff C I love you man. 25 seconds into the video your already addressing the workout. These other dudes talk for 10 minutes about bullshit u don't care about for views
Didn't think this would be so hard....
Sore in six minutes ???
Sore in ONE MINUTE !
Nice carp👍
Now that's the best forearms I've ever seen 🔥
So Super nice of you for guiding so technically and rationally and practically.
Stay Blessed and Youthful
I always love it when excersises can cross over like the farmer walk. Not only working the forearm and grip but also getting some work on the legs!
Best One In The Sore in 6 Minutes Series
You are A BEAST Keep it up !!!
GREAT forearm sequence...been looking for something better in this area for a while. Thanks Jeff!
I tried this today for the first time, had never done sth like this before and the burning and activation was like never before. Thanks Jeff!
Ok, this is no BS!
Went to the gym and did this routine, my forearms feel jacked, no joke.
Give it a go, you’ll feel it right away!
Jeff thank you
i focus on forearms a lot w my workout, and this will be thrown into the mix asap. thx so much!
I've been doing these, thank you so much! I'm calling the bar ones "rolling the map" and "unrolling the map", it helps me remember the motions and explaining it to friends.
this is most awaited video
4:23 I like how he pretends to be tired, but he’s too powerful to ever be tired.
Yup🤣😂😂😂
Thanks for this video Jeff. I'm just starting back working after being off for 2 yrs because of a bad work injury. I bought a pull up bar and added to my home gym and found out that 2 yrs is a lot of time to make up. I can't do one pull up. This will help greatly. Keep up the videos.
You're the best, Jeff !
I've been blessed with large, well developed forearms, calves and to a lesser degree, lats. These came natural even though the rest of my body was skinny and under-developed.
Training and construction work filled out the rest of my body.
But I'm retired now and have absolutely no muscle tone - even my forearms are toneless and a bit smaller than usual. I think these exercises will help a lot !
Thanks, Jeff !
Jeff could you do a video on whether one should stretch their quads or if there are other solutions to tight quads? For example my range of motion in a glute bridge is limited due to tight quads thus limiting the glute activation. This might be one of the reasons for my tight hamstrings as well
Jeff i have NO IDEA on how to approach the barbell to perform a front squat.. i saw your positioning in the 5 swaps video but got nothing on how should i safely perform the exercise, i was asking if you could make a video on this.
Awesome. I did a full body workout couple days ago. Now at the gym it is apparent I'm still recovering, only able to lift smaller weights. This forearm work is perfect for me right now
As usual: badass workouts from Jeff.
Thanks brother..
Jeff can you please make a video on how to improve scapula retraction and external rotation range in the shoulders for both better rows and even rotation?
Aaron L do rhomboid work and trap raises with a plate. Work with weighted scapular retraction in the horizontal range (like you do a bent over barbell row but pinch your shoulder blades together). The external range of motion one can be done with simply stretching the rotator cuffs in a safe fashion
I'm definitely gonna try this tomorrow. I'm glad I found your UA-cam channel
Because of you Sir.. I no longer have cross over pain and thoroughly enjoy your videos!
This has my arms absolutely screaming. Like, not just sore, but throbbing and my fingers unable to move for 20 seconds. Damn bro. Unfortunately there doesn't look to be any post-onset muscle soreness but its still brutal.
Thats just how forearms are, thats why they say you cant overtrain them
FINALLY
more of these videos man, the power of intensity is great
Im an armwrestler, I completed this workout, very tough, love it, more of these please 👍
I love when people do arms in the squat rack at my gym :D
Im gonna try every "sore in 6 minutes" workouts in ONE workout for the ultimate soreness lol
Plant Powered Strength Everyone knows you didnt lmao
probably the best forearm workout I've ever performed. Thanks for posting!
I love this... I used to pride myself on my forearms but as I got older I and stopped working in construction my forearms became a little neglected.. Just completed this and boy does it feel good!!!
Me: Jeff it's too heavy
Jeff:I know B-)
Are you fucking kidding me,I was just thinking about how to incorporate forearm work in my routine today.
NickTheSickDick i swear this dude can read our minds 😁😁
sabbagui2 more like hundreds of thousands of people who all share the same large muscle groups.
The timing is impeccable as always
Ceratics I realize why it happens better than you,it's just funny.
Me too. Just did this.....and it sucked. Holding those dbs was terrible.
Dude you're shredded! your videos are very helpful for new ideas or even just for added too my workout. thanks!
Seems like I start wondering about how to hit some muscle group more effectively, you throw out a video addressing that very thing!
Thanks for all the great info!
THIS IS SOOOOOOOOOOO HARD
GUYS YOU HAVE TO TRY THIS!
it was so hard driving home after the gym
i just usually use a hand grip streghtner that i got on amazon
it help a lot
but this workk out is somthing else
Did it make u stronger?
WoW look at his forearms at 4:09
How ripped can that can be::::!
I fucking love this channel. I’ve taken so many workouts that I’ve learned here and applied them to my routine and I have seen results in a month. Beautiful. Best fitness channel on UA-cam.
Jeff!!!!'n best workout in my life, my arms feel so heavy from all the blood hay went into the muscles and they're definitely sore !!!!!
Sore in 6 minutes glutes?
in legs
Kiran Prasad his legs vid focused primarily on the hams and quads, the glutes were secondary
Best comment of the year goes to Weird.
Ah, Weird, you got there first. I was going to suggest going down the docks when the sailors are in and bending over. Probably wouldn't even need the full 6 minutes.
Actually Jeff nvm, I'm getting so many creative suggestions
Jeff is there going to be an AX-3 Bc that would be awesome
Thank You, Jeff! Hope to regain use in my forearms by the weekend. Good stuff.
This guy really knows his stuff.
Thanks for this man ;)
Glutes sore in 6 minuts
MachineR0bot Copy? There needs to be multiple requests of the same thing for higher chances of the request to be seen & done. Don't be a dumbass, man.
Just do squats and deadlifts atleast once a week and you will get a massive ass.
Your feelings don't matter dude I'm done😂😂😂😂😂
bend over..
My uncle
Simple ,yet so hardcore
Thanks Jeff I was looking for a good forearm workout really love this one brilliant
short and to the point. Good stuff Jeff!!
yesss,may favourite muscle group
What is the name of this music group?
Did this and couldn’t even turn the keys over in my truck
Can’t wait to try this!!!!
Jeff, I added this to my workout this morning and I could not complete it due to the insane burn. My hat's off to your workout.
This dude is ripped
Forearm is sore from holding up my phone while sitting on the couch 😂
Can't wait to try this.
Great video Jeff
Legs workout, hardgainer edition
Jason Have ten It's not rocket science bro. Do 5x5 squats, deadlifts, Romanian deadlift for your main exercises. Then do leg press, hamstring leg curls, weighted calf raises for your accessory lifts. Make sure your leg goes below parallel on squats and you're using good form on all exercises. It's that simple
Jason Have ten do piano lessons 3 sets of 12 for 6 weeks. Good luck.
Jason Have ten Yes!
Jason Have ten you just have to stop squatting 135lbs mate
😂😂
I'm curious how often I should do this. Every day, every other day?
Jaymin Clark every other day is good... give it some rest bro
Tried this workout for the first time and it was awesome. I had to cut the lenght in half, because I was unable to go the full minute per exercise. I'll try it again tomorrow! Thanks Jeff!
Brilliant Jeff, thanks.
Jeff's google maps forearms
Im out in the first 30 seconds😂😂
Jeff, this workout was no joke. I thought my forearms were ready to pop after this. Keep up the video, they’re great
looking forward to this one.