Intense 10 Minute At Home Forearm Workout Bodyweight Finisher

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Official Anabolic Aliens video of: Intense 10 Minute At Home Forearm Workout Bodyweight Finisher.
Burn out those forearms with just your bodyweight! This 10 minute forearm workout can be done right at home, at the gym, or literally anywhere. Absolutely no equipment is needed. This routine is intended to be done at the end of your forearm workout as a finisher. You can do multiple sets as well for a full forearm routine. Just make sure to allow proper recovery time after this workout due to how sore your forearms will be. Get after it, chase that pump, and make those forearm gains Aliens!
Downward Wrist Curl - 0:50
Upward Reverse Wrist Curl - 1:20
Downward Cherry Picker - 1:50
Upward Cherry Picker - 2:20
Squeeze Circle - 2:50
Squeeze Reverse Circle - 3:20
Frontal Rotation - 3:50
Rear Rotation - 4:20
Switch Squeezes - 4:50
Squeeze 180 Rotations - 5:20
Push Spreads - 5:50
Squeeze Curl In Outs - 6:20
Fingers Spread Reverse Scoopers - 6:50
Frontal Squeeze Hammer Pulse - 7:20
Reverse Squeeze Hammer Pulse - 7:50
Finger Pulses - 8:20
Fingers Spread Curl Hold - 8:50
Squeeze Reverse Hold - 9:50
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My name is Mike Rosa and I want to do all I can to help, motivate, educate, entertain, and inspire. I promise to always keep it 100% honest and real. I appreciate everyone who supports me and will always give it my all in putting out the best possible content as well as doing my best to always answer everyone who reaches out to me. HAVE NO LIMITS AND NEVER SETTLE!!!
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[@SBGYM]

I white this video after 5 years 😂 thank u bro amazing channel forever

[@AnabolicAliens]

Thank you for your support!

[@SBGYM]

@@AnabolicAliens I'm with you all time bro

[@aaronbugayong4962]

When can I see the results after doing this routine everyday?

[@amarg7657]

how many times can i do this a week

[@johnathantoledo9245]

This guy is living in the year 3017

[@Berlinxr]

Johnathan Toledo my brother is getting them gains

[@wexi4123]

Cuz he's an alien

[@sohailshaikh6226]

Downward wrist curl - 0:50 - 1:20 Upward reverse wrist curl - 1:20 - 1:50 Downward cherry picker - 1:50 - 2:20 Upward cherry picker - 2:20 - 2:50 Squeeze circle - 2:50 - 3:20 Squeeze Reverse cricle - 3:20 - 3:50 Frontal rotation - 3:50 - 4:20 Rear rotation - 4:20 - 4:50 Switch squeezes - 4:50 - 5:20 Squeeze 180 rotations - 5:20 - 5:50 Push spreads - 5:50 - 6:20 Squeeze curl in outs - 6:20 - 6:50 Fingers spread Reverse scoopers - 6:50 - 7:20 Frontal squeeze hammer pulse - 7:20 - 7:50 Reverse squeeze hammer pulse - 7:50 - 8:20 Finger pulses - 8:20 - 8:50 Fingers spread curl hold - 8:50 - 9:50 Squeeze Reverse hold - 9:50 - 10:50 *Do remember to thank me now, & NOT LATER*

[@alaads5944]

Ty

[@dallasdelano8235]

Sohail Shaikh ty.

[@jimmy4924]

I appreciate you.

[@zake_freak]

A like for you 👏👏

[@zake_freak]

@Don't Cry i learn everything from you my bruhh 😎😎

[@howardthealien5545]

I like how he is encouraging us

[@gm836]

I underestimated this because of the fact it had no weights involved. My forearms are now burning.

[@karankanwal11]

you are the best fitness icon on youtube

[@AnabolicAliens]

Thank you for your support 💚

[@l0aded_0fficial77]

karan kanwal nah man Jeff cavalier

[@poestoe2706]

This one deserve topcomment 👍🏾

[@suns3943]

Athlean x

[@vedant588]

Athlean X is a sissy. Try anabolic aliens and you will be sore so much you would be able to swallow water without feeling DOMS.

[@samirgaming6212]

I did your 5 minutes forearm workout for 2 weeks 2 times a day after that my I got used to it and now doing your 10 minutes forearm workout and I can definitely say this 10 minutes didn't feel that much burn than the first day of doing the 5 minutes forearm These workout made my forearm muscle really defined and curvy so yeah big thanks for the excellent content

[@EyeTea]

Whoever says this is easy... man, you haven’t tried it, have you?

[@Bigbiceps301]

@MobCat do it harder or not doing it right

[@YujiBoi12]

@MobCat focus on squeezing or spreading the fingers intead of the motion

[@koiiyhonze9148]

This is all made for you to get bigger. This is for you so go all out

[@yeatdagoat173]

@MobCat Do it quicker if you don't feel the burn. But if you do it like 5 times it starts to become easy

[@sharanram2803]

This is really tough man

[@AnabolicAliens]

No equipment needed, build those forearms anywhere!! As long as you got arms, I got you on how to build them 💪👽

[@9thb1996]

How often should we do it? I always do forearm exercise for cool down when I work with dumbles

[@thomasrodriguez2183]

That was killer.

[@suryaarul6245]

Thank you for the Bodyweight workouts brother. Great results! Can you do videos on Specific Front lat muscles?

[@AnabolicAliens]

You can do it as a finisher whenever you train forearms!

[@AnabolicAliens]

Glad you like them! Can def do a lat specific vid soon

[@BLXXDY]

Day 4 - more vascularity on the arms, and havent even started the routine yet Day 8 - Forearm muscles got more defined than before, especially the front side, and less shaking during this routine (Pro tip: Build mental strenght, you gotta be able to fight that burning very well, no matter how bad it is, you have to do every exercise the hardest you can, with less breaks as possible. I'm literally struggling to type this on my phone, so this is how effective you want this routine to be. The more tension you put on the muscle, the more you give it reason to grow up.

[@Murdatookyokia]

💯💯

[@michaelpowers4502]

Discovered this channel around a year and a half ago, and just gotta say...big time thank you. These workouts and this channel have kept me on an upwards slope this entire time, I genuinely believe this to be the best workout channel on KZbin

[@AnabolicAliens]

Thank you so much Michael, I really appreciate that! Keep up your hard work and making them gains. No limits 💪🏻👽

[@ncszy]

Epic as always. Bro I want to say that a year ago I was skinny and couldn't train at all. I had 2 car accidents close to each other and physio etc did not help. I had lost hope. Then, my brother showed me the 10 minute shoulder bodyweight finisher. I did it, with a few breaks and I couldn't believe the impact it had on my neck and shoulders. I kept doing it and this helped me more than physio ever has. I'm now back training almost every exercise in the gym and have put on 24 pounds of muscle. I can't thank you enough.

[@roshanantony7467]

curious question, how do you know you've put on 24 pounds of muscle?

[@lcjaleel4358]

@@roshanantony7467 roids

[@myste3178]

@@roshanantony7467 body fat percentage calculator

[@excaliber2845]

3 crazy things that happens today: My friend said this is easy He got hit by a car I lost my driver license

[@Alex-yr8iy]

Damn it , my forearms was so sore I couldn't move

[@stefan_n2716]

bruh

[@tylervoyer74]

He clearly just didnt try hard enough then. It's what you make of it

[@harliv2571]

Holy shit bro😂😂

[@AcidLover420.-]

When your right arm is a lot stronger than your left you know you have a problem.... 🥵🙄🙄

[@danbitangilayi1698]

Trevor last same

[@jddolx2543]

Wank that left arm out, simples!😌

[@jasonhart406]

Yes sir

[@farisdanial5008]

I think you're doing other excercise 🤔

[@zynxre_1339]

F same probs HAHHAAHA

[@alikhalife5287]

Who else loves the fact that he put some music in the background, the best fitness channel I’ve ever came by I’m stoked for your videos

[@yosetdiaz708]

I remember watching a video like this back in the day which made me subscribe to him

[@КалинВелчев-ю3щ]

Same here

[@steazzy3648]

same

[@sankarduraisamy5869]

Same here my man.. Subscribed this GOAT for his 5min forearm workout 🔥

[@deepakgupally7202]

@@sankarduraisamy5869 Idk whether to do his five min forearm workout or this 10 min one. What do you think?

[@ddosthetroller3036]

@@deepakgupally7202 do all of them but after each a 5/10 minute break( if ur body can hold all that pressure :) )

[@Aatell764]

For the people asking how often to do this excercise, do it every day the forearms like the calves, need large amounts of stress regularly over a long period of time to grow substantially. They are built to be able to do millions over contractions a day effortlessly so when you hit them you have to hit them very hard. Once it gets easy to do it once a day I suggest moving to harder excercise such as fingertip pushups or dead hangs from a pullup bar(pullups in general are great for the forearms) the excercises in this video will definitely grow your forearms but only to a point doing it 3 times a day will only serve to improve your endurance and as you can clearly see that's all these excercises are is a battle of endurance. When he tells you to squeeze as hard as you can its essential to take that advice. Even is you are dumbell curls squeeze as hard as you can it helps to build your forearms passively.

[@midame0698]

u crazy as fuck man how tf u gon do it everyday??? u need to give rest to the forearm and all muscles in general to grow them, this is as important as training them or even more because this is as him said a FINISHER so u do this after a previous workout and this is OPTIONAL u dont have to really do this to build strong forearms because u really build them in bicep workouts so after doing a bicep workout u do this 10min finisher to kill the forearms just it or u train bicep everyday? lmao

[@Aatell764]

@@midame0698 I don't even know where to start. If you want to work forearms do some heavy deadlifts and farmers walks, what are you talking about do bicep curls? Obviously if you have access to weights then you would not need this workout at all dude.

[@midame0698]

@@Aatell764 nah i train calisthenics only with bodyweight but i have elasctic bands so i can do bicep curls too but isnt necesary dor building ur forearms, i do pull ups too that give you amazing forearms already but doesnt matter at all if u train bodyweight or with weights if u train bicep ur training forearm too but is so important to not train them everyday, u need to give rest to the forearms so they can grow

[@Aatell764]

@@midame0698 I know you need rest, but I'm going to assume you've never worker manual labor. I work in a steel plant and my forearms are taxed to the max everyday, my hand and forearms do not hurt or get sore and require very heavy lifting in the gym to get any kind of growth out of them. The forearms are extremely tough muscles they are built that way because at one point in time humans/hominids lived in trees and that requires strong hands. Genetically having weak hands meant death. The hands are pound for pound strongest muscles on the entire body.

[@midame0698]

@@Aatell764 im 15 im in highschool lol but anyways if u know u have to rest then u have to rest like 1 or 2 days at least bro as i said before, training them everyday maybe gives u as u said endurance but looking fowards big forearms (hypertrophy or muscle growth) u need them to rest and even more important as i said this is a finisher workout so if u dont workout overall and then u do this i mean ur going to have gains but not as much as if u workout so if this is ur case then ill say buy a gripper for forearms bc thats gon give you strong and big forearms doing it when u want everyday or not it doesnt matter but if not just do this workout everyday but only if u dont workout overall and srry for my english lol

[@larsvanhout4080]

I’ve only been going for a week and a half and I’ve already noticed some gains thanks for the vid bro👍🏻

[@xcristi9047]

I've done this workout once and I swear that now my grip hurts harder than it ever hurt in my life. The best grip/forearm workout I have ever seen.Dude,you have all my respect for sharing this workout!!!

[@k.m2149]

I love this. It’s so awesome bc this is how they used to torture us in the Army when we used to fuck up 😂 We can’t do that anymore but those were the days lol

[@stemberkudang5110]

Does it give gains after all this torture??

[@classyc7137]

@@stemberkudang5110 yes lol

[@DrmKrr]

The nostalgia i feel whenever i visit this channel. I loved this channel so much he encouraged and made me stronger in my early teens

[@mcnuffey8629]

Very good for people who are getting started in calisthenics and want to learn how to hand stand, this will help you out massively

[@Adnankhan03525]

You are the best in the World Thanx for this workout 💪 my forearm gain day by day by thank you so much Anabolic Aliens

[@AuntieTrichome]

I just did this while watching this video. And yes, it looks easier than it is.

[@NrGGames]

0:47 : him : flies him : wtf

[@acecooper9450]

I just did all your forearm workouts like a marathon,so effective now i cant navigate youtube well,thats how i subscribed

[@rachelmanak8874]

this video has helped improve my upper body strength so much!! I really didn’t expect much since it’s only 10 mins and it’s just your forearms…but I’ve stuck with it for a couple of months to end every upper body workout I do, and it’s made a MASSIVE difference

[@blairkeiser1729]

Tried this workout for this first time and it’s amazing! I feel the burn in the forearms.

[@therealvoltix]

Results?

[@ashlm9100]

Results ?

[@buu6956]

@@therealvoltix Bigger forearms

[@buu6956]

@@ashlm9100 Bigger forearms

[@kaku4778]

Finally did iT !!! NO BREAKS or SHAKE OUT !!!

[@amansinghrajput9445]

Congratulations for 1Million subs!!

[@eyuwu1109]

I'm HULK SMASHING that like button after this exercise.

[@mgtowacademy8433]

Heck yeah! I was SO happy to see this in my email inbox! Thanks Mike!

[@northstarcoyote6392]

Just tried both of the 5 minute at home forearms bodyweight workout videos then this and my forearms feel like rocks! This definitely works!

[@joecochran7797]

I've followed along with your 2 5min routines but this one was brutal. Still, a few minutes afterword and my hands are still shaking. Thank you for posting.

[@pml5842]

My forearms are pumped - secondary shoulder work, too. Your jacked physique kept me motivated throughout.

[@quntusadrian5814]

Ive been doing the 5min for 2weeks now i realy like the progresion thanks for the videos

[@billygetro3401]

Mike Rosa workout genius !!!

[@gamewow7872]

this is one of the best forearm workout

[@takatin9029]

Me : Pftt... easy.... Me after 2 minutes : I can't feel my arms...

[@noorhasan6663]

No pain::: no gain

[@thenol2cw827]

2019 = no limits 2020 = everyone is forced to stay home

[@kendrick1410]

How good trainer you wanna be? How innovative you wanna be? How much motivation/inspiration you wanna give? Mike:YES

[@fishskkalee762]

Thank you so much for these finishers bro 🙌🏼🙌🏼 I’ve already added an inch 1/2 to my forearms in 1 month, keep it up man!

[@huntersuraj9052]

wow Mike, your abs look really so much chiselled and you're in a lot better shape than in 2018... way to go 2019.. No Limits...❤️❤️❤️❤️❤️

[@AnabolicAliens]

Working for more, no limits!

[@alisina3953]

I have downloaded your app and it is Very effective love your workouts from quetta city pakistan😊😀☺keep it up bro

[@ashlm9100]

I have skinny arms and I started using handgrippers and this video. Started this July 12 2019. Comment for updates on progress

[@andromeda6431]

Ashraf Aboubakr what’s the result of 3 days you started this ?

[@ashlm9100]

S L I see slight progress and I can squeeze more weight . Veins are slightly starting to show. I’m getting better support for other body workouts

[@_edvin_4865]

@@ashlm9100 Nice

[@ccoutpostwoodlands3480]

Keep it up bro

[@Immanuel_jijo]

Update??

[@JohnTsiv]

whoever does this with perfect form and not even one break is an actual beast

[@ishanjeetchoudhury6088]

your all workout is the best workout i ever seen thank you for uploading forearm workout video ....Lots of love from india and keep making

[@roberthaller3516]

Fantastic did both forearms great pump ..even go back gym ..with your fantastic bravo videos they work 100% always have Ansbolic Aliens best..stay with u bro.. fantastic says save money and get a great work..stay with it..love buy one your tees too fantastic bravo Robert Haller and family

[@JimmyBeanz13]

Finally one I can hang the entire way through!! Don't get me wrong I got a monster pump and going to feel it in the morning, but growing up racing Moto-X gave me a advantage.

[@fenomofficial1795]

The best forearms workout💪👽

[@XIMTANYL]

My forearm is really burning really bad. Thank for the workout. Forearm shaking 💪

[@pimbech]

Start 0:48

[@Ayan_161]

the amount of hand cramps i got from this

[@Maacnetic]

Had to take a break to hit the like button . Let’s finish strong

[@sudhirdeshpande5007]

I HV seen somany videos, But nobody is near you a wee bit, Fabulous God Bless You 👌👌👍👍

[@captain6374]

You made me strong😍 Thank you for everything big bro

[@_nemesis_5188]

You are the best BRO! YOU LL BE MY PERSONAL NOW ON through your videos!

[@ShovKiCreatiwitty]

i started two of these... nd damn i cannt feel my forearm insane wrkout. thnxxxx

[@JR-eh5br]

Your right wow has the forearms on fire Love your channel 👍👍👍👍

[@behumble8048]

Him: forearms are on fire 🔥 Me: oi my neck is about to snap

[@drzeraygslassie5620]

U know what?u wake up from my dormant state,thanks,alot,am following u in every move!❤🤔

[@devashyamishra5666]

is the best u tube channel

[@marucsbaskin851]

Didn't know there was a at home workout for forearm. I am now a subscriber.

[@tobiasernst9639]

Always thought you cant train your forearms with bodyweight but this is very effective

[@senthil_12364]

Am doing regularly bro it's amazing💕😍

[@Mynameisntmegan]

This was awesome, Mike! Thanks so much!!

[@WesXvlog]

Rhomboid workout no equipment vids are rare to find

[@AnabolicAliens]

I’ll see what I can do!

[@mattcooper5102]

The best workout channel on the internet !

[@viptraveling1262]

Did two five minutes forearm work out vidoes you posted before this one just lettin youtube play through your vidoes great workouts motivation is ledgend

[@nikekumar6127]

Thanks sir

[@vignesh..s1732]

Thanks bro i will try

[@gabrieldelgado6926]

FREAKIN BEAST! was doing your forearms workouts and this is probably the best workout that has no weights included. but heck this workout is the angles and the techniques made me feel like i was using weights on! its so DAMN GOOD!

[@calebpaez-98]

This 4am motivation hits different bro

[@abhishekgupta2918]

0:50 1:20 1:50 2:20 2:50 3:20 3:50 4:20 4:50 5:20 5:50 6:20 6:50 7:20 7:50 8:20 8:50 9:50

[@zuriel9027]

I find it very effective but it really drives me crazy because of that unexplainable pain. "Keep pushing" 🔥

[@melodyb7779]

Very effective! Thanks for all your videos Mike! 🙂

[@jasonhart406]

This one is proper good

[@beney8157]

Super video Mike..…..👌 can u do intense 10 minutes dumbbell forearm bicep and tricep workout?

[@AnabolicAliens]

So many more workouts to come this year, we gonna get after it!

[@vishalbadree2143]

@@AnabolicAliens just rock it as always mike!!!😎😎😎

[@shabirmir8219]

I think one of the.best home workout for forearms

[@NowDie7]

thanks for these videos they're really Good.

[@robertasmarciulionis6076]

Ty this helps alot your awesome man just found thid got to working perfect it works 😀😃😁🙂😁

[@syfade9704]

Thanks for the workout man appreciate it :) I've been working out and boxing for around half a year now and I have been kind of ignoring forearms... Ty for motivating me bruva ❤️

[@ImMalc]

I finished this but my forearms got fried man. Amazing workout video👌

[@els3099]

Love those bodyweight series!

[@venkatvenky5604]

Ur a very good trainer. I follow u. Ur best

[@AM-hu9gp]

You guys dont know how much i needed this my forearms are so skinny they look like they are falling of....

[@leooktey4810]

me too 😁youre not alone

[@dreganomicz]

You ain’t alone my dogg, I been having my skinny ass arms since high school (2017) it’s now (2021) and I’m still one skinny ass bastard 😂😭

[@jillelllavamsikrishna2441]

it's help to get my hands fit

[@ELMNTALV1Music]

You are a man of his word here we have the new 2019 workouts, thanks anabolic aliens you have helped me achieve my fitness goals,could not have gone this far without using your tips and channel,nice forearm killer ;)

[@AnabolicAliens]

Sooooo many more workouts to come in 2019, it’s gonna be filllllled with gains 💪🏻 I’m happy I can help and thank you for your support. Stay driven for more !!

[@bkrxgamerx8765]

Wow it really boombed my forearm so good

[@saqlainsethiya]

I can't thank enough I've been doing this and the bicep workout for 3 months and the results are really satisfying earlier my hands used to be like a stick but now I can say it does look like a manly hand just want to thank Mike for bringing out these excercises for us #Peaceout

[@ahmedbenhariz8694]

How many times a day/days a week did u do this

[@lvee_]

Used to do your 5 min forearm workout, now I do this one and it's a little more intense but just as awesome. 👍

[@licht2826]

Waohh that trappp..sugoi

[@masonmk76]

This workout actually works bruh

[@RahulKumar-zf3ne]

After doing this, I am sure i am not overlooking my forearms thanks Mike...awww yeah

[@AakashChhetri7]

You’ are mY Best Teacher !

[@1Millionn69]

The most insane forearm workout I have ever seen I have done this and than I Used dumbbells for further advance workout my arms were like I can crush anything in the world

[@r5vortexgaming]

I use your app and it gave me definition on my forearm thanks man the grind never stops 💪🏾

[@immortalgamer1850]

I JUST KILLED IT TODAY

[@lepidussollertiaatheriusex7274]

more bodyweight at home forearms workouts 🤩