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
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.
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.
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.
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.
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
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.
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.
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 🤣
@@kingkerse remember my name for what? being the asshole who used one end of the squat rack barbell for 20 minutes to hit forearms? cool bro go have people remember your name they'll think you're a douche too. hit forearms like a normal person. mine are huge, all I ever do for them are dumbbell work, cable wrist curls, and farmer carries. you can train optimally sure, but be respectful of other people's time.
@@kingkerse yeah they can remember my name just fine by doing wrist curls, db work, and farmers carries, my forearms are massive and it doesn't take an exercise this complex and self-centered to get there. I'd rather not my name be remembered bc I'm the d bag doing forearms on the squat rack for 20 minutes. be respectful of other people's time, maybe someone will actually remember you bc they like you for once.
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.
That's why I watch you Jeff, for nuggets of brilliance like this. Years ago in Progress House gym we used an old bit of broom handle, a piece of wood and a single dumbbell plate. Years later I've been meaning for a long while to make up my own for the gym I currently attend but never got around to it 😀 Instant solution right there, rotating end of an Olympic bar, I used it this afternoon, you genius, thanks sir!
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
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.
@@VegetaPrinceOfSaiyansnah, your forearms will be burning way before your shoulders start to feel it. It’s more of a endurance exercise rather than max bench.
@@jj-ph6rz Holding something out in front of you that is light enough for your shoulders to hold for longer than a minute is going to be way too light for your forearms to get a significant stimulus. Like calves, forearms are very resistant to fatigue compared to other muscles.
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
Woman here. My forearms are pretty strong bcz I can curl 25 lbs dumbbells, however that’s not the same as your exercise. I decided to do your workout tonight & I love it! Thank you so much for your content!❤
I made my own pull up bar set up in my shop, its just a 1.25" steel pipe hung across 2 trusses. its secured from rolling back or forward but it will spin in its spot, so when I dead hang, Ill first use an overhand grip and twist the bar, pulling my weight up. Then I reverse to underhand grip and do the same thing
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'! 🤘
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.
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
I was just telling my workout partner how I used to do this during kung fu practice with a wooden dowel, rope and weight plate. It KILLS your forearms!!! Since my gym doesn't have the above set up, I can't thank you enough for showing this alternative.
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
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.
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
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!
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
This is a good one, it hurts. But if anyone who works out from home a simple rod like a cut broom handle with a rope in the middle of iteith a 5-10 pound plate will do 90% of the people just fine. But, im curios about the larger grip, does that help focus it more? Ive been doing it for decadss and never thought to increase the handle end
You can do the same thing with a bit of PVC piping instead, just lock down the first bit of the resistance band with your thumb, then keep some pressure on it as you roll
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.
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.
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.
This also builds very functional forearm strength! Anyone who's ridden a motorcycle, or jetski/wave runner for a while knows how difficult it can be for your forearms to stay gripped, especially if it had some real power and you have someone behind you hanging on to you.. Between these and just hanging on a pull up bar it'll really transform your grip!
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.
This is an old time exercise that hockey players did to increase forearm strength for wrist shots. You would wrap a length of rope around a weight on one end, then around a piece of broomstick on the other. Then you would hold your arms out parallel to the floor and roll the weight all the way up, then all the way down. HELL of a burn!
My Gym had a stick with a rope tied to a small weight to do this exercise. It was so painful that no one could sustain it, just look at how red Jeff's face gets in the video when he's doing it. 😂
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
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
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
Me: trying this exercise
GYM owner: Get out
My gym (which is not a huge one) has like a thing just for that
@@voidbehind9394 same mine gym also has a proper machine for this
@@ayushpal6398 you guys are lucky for that
😂😂😂😂
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!
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
@@lillee4207isn't that just called a rack pull ?
Powerlifter floor nappers gon' be mad lol
@@actsofkindess-z6r No a rack pull is a rack pull a shrug is a shrug. The movement is literally in the name…
@@actsofkindess-z6rshrugs and rack pulls are two different things.
Bro's forearms have their own biceps
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.
@@leanmeanmenace1744 oh damn I have long arms aswell
Those are just excuses, taller people can have more space to build muscle and frame, which may result in more strengthfor the muscles.@@cl4rkj0hns0n1
@@leanmeanmenace1744 It depends on the length of the muscle, you can have long arms and short muscle and vise versa
@@leanmeanmenace1744 check devon larrats forearm and pronator
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.
Same
Any chance u watch/ed wrestling?
Yuuup I have many opportunities throughout the day to turn my blue collar work into good exercise
Forearms are underrated
I got no choice but to train forearms because my grip strength is handicapping my deadlift like craaazzzyyy
@@felforge9306 try straps to take your grip out of back movements
@@felforge9306 this exactly.
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.
Not by the girls. r/forearmporn (no this is not a joke).
UA-cam randomly recommended this guy after 5 years
Exactly
You’ve been missing out, he’s great
Welcome to the jungle
I think John turturro is his father's!
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.
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
He is full of bs
@@abhijithpaulm4844sometimes it’s really hard to find reliable UA-camrs because of comments like these
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.
Did this cure your tendinitis?
@@axel-jv9xk yes, it does help a great deal to take care of tendinitis
Great exercise!!! Not only is it increasing my forearm size, but it's also increasing my grip strength. Thanks sir!
"if you own your own gym, use this"
You can get a squat rack ,bar and weights for like $800 dude it’s not Tht expensive
or you could buy a plate and a forearm roller from amazon total like what 40 dollars
We tied a plate to a piece of rope and a broom handle back in the day.
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.
Brush handle and a 5litre bottle of water.... That's improvisation when needed 😮😊
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
I'm 46.
Just came in behind you, and said the same thing.
These kids... 😂
@@davidzamora9973it works.
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
You mean 3 seconds lol
Ye it was Bruce Lee's favourite exercise too for that reason
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 🤣
I just have a bamboo stick with a cord and a 10lb plate
Isn’t a wrist roller the same thing? I don’t want to look like an idiot taking up equipment
Jeff I go to a public gym, I’m not taking up a whole barbell to hit forearms on one end of it
Lol 😂
That's why no one will remember your name.
@@kingkerse remember my name for what? being the asshole who used one end of the squat rack barbell for 20 minutes to hit forearms? cool bro go have people remember your name they'll think you're a douche too. hit forearms like a normal person. mine are huge, all I ever do for them are dumbbell work, cable wrist curls, and farmer carries. you can train optimally sure, but be respectful of other people's time.
@@kingkerse yeah they can remember my name just fine by doing wrist curls, db work, and farmers carries, my forearms are massive and it doesn't take an exercise this complex and self-centered to get there. I'd rather not my name be remembered bc I'm the d bag doing forearms on the squat rack for 20 minutes. be respectful of other people's time, maybe someone will actually remember you bc they like you for once.
@@johnnykiehn1872sounds like something a guy with “tiny forearms” would say 😏
Oldschool method this. My old man used to do this back in the late 60s
Hip kids go to the boulder gym 😊
Yep
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
@@shbldlike a climbing gym?
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 have been doing that exercise for a while, absolutely recommended, my forearms are nearly as big as my biceps
Huge guy behind me waiting for the barebell so he can deadlift the weight of a small elephant.
Me: rolling barebell go weeee
This made me smile and chuckle, well done :)
This comment made my day, you are funny as hell
That's why I watch you Jeff, for nuggets of brilliance like this. Years ago in Progress House gym we used an old bit of broom handle, a piece of wood and a single dumbbell plate. Years later I've been meaning for a long while to make up my own for the gym I currently attend but never got around to it 😀 Instant solution right there, rotating end of an Olympic bar, I used it this afternoon, you genius, thanks sir!
You've been able to buy a wrist roller forever for like 15 bucks.
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
You can get cheap readymade equipment, just the one you described.
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.
How does one drill a hole through the centre of 2 sticks?
@@VegetaPrinceOfSaiyansnah, your forearms will be burning way before your shoulders start to feel it.
It’s more of a endurance exercise rather than max bench.
@@jj-ph6rz Holding something out in front of you that is light enough for your shoulders to hold for longer than a minute is going to be way too light for your forearms to get a significant stimulus. Like calves, forearms are very resistant to fatigue compared to other muscles.
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 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.
Woman here. My forearms are pretty strong bcz I can curl 25 lbs dumbbells, however that’s not the same as your exercise. I decided to do your workout tonight & I love it! Thank you so much for your content!❤
ancient technique..we did that in the 80s in wrestling training
Yes! Sometimes the techniques that stand the test of time are the best!!!
I made my own pull up bar set up in my shop, its just a 1.25" steel pipe hung across 2 trusses. its secured from rolling back or forward but it will spin in its spot, so when I dead hang, Ill first use an overhand grip and twist the bar, pulling my weight up. Then I reverse to underhand grip and do the same thing
Old school gyms always used to have a rope with a wood handle and a weight at the bottom to roll like this.
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'! 🤘
I bought a "wrist roller" for 20 bucks on amazon that does this.
Same. It's good to have. Big burn
Absolutely. Using his method, you need to have a band, dumbbell, and a barbell 😂
What's the brand?
@@yourstruly2337I'm guessing cause a lot of people who work out already have these things
@@yourstruly2337he's just showing it for those who dont have wrist roller
So awesome just tried it amazing feel… I am over coming 2 tendon transfers in forearm and looking to rebuild my forearms. Thank You
I have tried this. Now my forearms are bigger than my thighs. I look like popeye the sailor man. Please help
🧢
@@LePookieBear00you clearly dont know what sarcasm is smh. Not a surprise with that name.
Eat spinach😂
Do the same exercise with your feet to increase the size of your calves and tibialis to level it out with the forearms. It's all about balance bro..
I just tried it today in the gym and it REALLY works and it's also fun.
My grandpa did this in the miltary and taught me also this guy is a good Boy Scout for how he tied those knots
Great. Making a lot of sense. It is targeting only those muscles, not other muscles getting involved to hold the weight of the dumbbell.
Used to do these for hockey. Sawed off hockey stick with a nylon rope and a 5 or 10 lb plate looped...who remembers?
yup, an absolute staple
This workout burns it’s fire. I love it.
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.
Was looking for this comment
This exercise is truly something else, great for your forearms
This exercise is brutal
You can overload with weights and have a thicker bar at the same time
No Diddy
My Brother showed me this exercise in Kempo
Helps with griping people, punching power
, destrying boards, ect😊
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
Or a pvc pipe.
7) And you don't occupy the Squat rack!
this should be more liked, eveeyone is talking about how they would be embarresed doing this workout
I was just telling my workout partner how I used to do this during kung fu practice with a wooden dowel, rope and weight plate. It KILLS your forearms!!!
Since my gym doesn't have the above set up, I can't thank you enough for showing this alternative.
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
I used to do this exercise with a paint can, a piece of clothes line rope, and a short board (for the handle). It really targets the forearms.
How many sets reps
Till absolutely failure
5+ hours until your ears bleed
I used this exercise over 30yrs ago. It works!
There's rope and handle for this, where do work out Jeff 😆
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.
This exercise is so simple yet fire, loved it
Remember do not make your forearms too big they make your arms look short 😅😅😅
Very few genetically blessed individuals have to worry about getting too jacked, jeff cavaliere not being one
@@rockyevans1584 I’m sure. Point being, large forearms give you Stubby arms
Eat it, own it!
@@johnnysunrocket8618 I haven't seen that, but i know small forearms make a fella look weak. Apparently forearms are like cleavage for men
We do this all the time in the army to help and facilitate the rope climbing!!!💪👍👍👍😉
He thinks he invented the fire 🔥😅
This gives me some ideas👍🤔 good thing about this exercise is it doesn't put a strain on wrist as weights do. Thanks
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.
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
It’s not that deep
No
@@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.
My old gym used to have a rope and latch where you could add weights and do this it was the best forearm workout ever
First grab a band an.. AND SKIP
Nice gym
I just had implosion days
Regarding
Work out
I saw this and felt guilty
Thanks
You are an inspiration
Take care
Amazing Ive had my barbell for years and keep learning new ways to use it 👍🏽
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!
In high school we had a wooden post with rope and then you secure the weights at bottom of the rope. I loved it
I swear Jeff posts the videos I need at the exact moment i need them.
You have such beautiful blue eyes.
God bless you angel.😇💙😍
@@HUNTER-oi1oj Thank you
the only exercice that won't kill your gains
Very interesting 👌 👍 🤔 and very informative 👌 👍 🤔 👏
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
Athleanx is always the top of the fitness advice!
This is a good one, it hurts. But if anyone who works out from home a simple rod like a cut broom handle with a rope in the middle of iteith a 5-10 pound plate will do 90% of the people just fine.
But, im curios about the larger grip, does that help focus it more? Ive been doing it for decadss and never thought to increase the handle end
Super like...Thanks Loved it...Feels so beautifully aligned with natural movement.
Finally a decent use for a kettlebell AND a band
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.
The gym i go to have their own version of this, a wooden bar and a plate tied with a rope. And this is really a great excercise
You can do the same thing with a bit of PVC piping instead, just lock down the first bit of the resistance band with your thumb, then keep some pressure on it as you roll
Used to do these for badminton. Upped my game so much
I learned this interning at U of M. LOVE this exercise.
My physio got me doing these for my wrist injury gotta keep doing them
I knew that exercise, but that setup is a bit different, looks way smarter, definitely gotta try it out.👍💪
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.
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.
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.
Okay this is a genuinely good take from athlean x
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.
Lee Priest also mentioned this exercise in his video
This also builds very functional forearm strength! Anyone who's ridden a motorcycle, or jetski/wave runner for a while knows how difficult it can be for your forearms to stay gripped, especially if it had some real power and you have someone behind you hanging on to you.. Between these and just hanging on a pull up bar it'll really transform your grip!
I'm gonna try this when I hit arms again, thank you.
For home gyms, this is awesome since most squat rack setups can do this without buying additional equipment
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.
This is an old time exercise that hockey players did to increase forearm strength for wrist shots.
You would wrap a length of rope around a weight on one end, then around a piece of broomstick on the other. Then you would hold your arms out parallel to the floor and roll the weight all the way up, then all the way down.
HELL of a burn!
Thank you very much sir
❤❤❤
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.
Very creative 👍. I haven't seen anyone yet at the gym doing that. I would not have a chance at overcrowded, too few equipment planet fitness 😅
Used this with a dowel, rope and carabiner throughout my years in baseball, definitely humbling
Great exercise, you can also do the same exact thing with a straight Curl Bar👌🏼👌🏼
Wow this is a great idea I was trying to figure out how to do this in the gym
My Gym had a stick with a rope tied to a small weight to do this exercise. It was so painful that no one could sustain it, just look at how red Jeff's face gets in the video when he's doing it. 😂
Honestly your the best man … you never quit in all those years
Thx for all those free tips 🫶
Been doing it for a few years, ended up with a trigger finger😢. But totally worth it ;)
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
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.
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
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
started rolling up my blanket outwards from me in this motion and holy shit my arms are hard ASF now..
Thanks for the idea!!
Every armwrestler out there has absolutely tried
You can also use string and tie it to pvc pipe or something to do this at home.
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
same wrap you can use with the dumbbell Jeff 😃