The GREATEST Forearm Exercise You’ve NEVER Tried…

If you want big forearms, then this might be the best exercise that you've never done.
Most people will train their forearms with simple wrist curls and wrist extensions with either a dumbbell or a barbell. While these are certainly viable exercises to get big forearms, if you've been doing them for a while and you're not getting the results you are looking for, then look no further than this forearm exercise.
The setup is simple; all you need is a band, a barbell in a rack, and either a dumbbell or kettlebell. Simply wrap the band around the handle of the dumbbell or through the handle of the kettlebell while it is resting on the floor. Then, wrap the other end of the band twice around the end of the barbell while it is resting in the rack to make sure it is secure.
Once you have the band setup around both the weight and the barbell, grab the end of the barbell and start rolling it forward with your palms facing down. As you continue to roll the end of the bar, the weight that is attached to the bed will start to ascend upwards towards the bar. You can either roll the bar until the weight reaches the top or your forearms start burning too much that you can't continue rolling the bar, whichever comes first.
This will will engage the forearm flexors and work on the meaty underside of your forearms.
If you want to build the top of the forearms and work your forearm extensors then simply do the same thing but roll the bar towards yourself instead of away from you.
Whichever part of your forearms you are looking to build, you have an option while using the same setup. Perform 2-3 sets in either direction, or both, if you are looking to get big forearms.
If you haven't tried this exercise before, you are going to want to add it to your routine to build bigger forearms. Now, you'll have more options outside of the wrist curls and extensions you have likely been doing before this.
For more tips on how to build muscle and get big forearms, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.
You can subscribe to this channel here - bit.ly/2b0coMW
For complete step-by-step workout programs, head on over to athleanx.com and make sure to use the program selector to find the training plan that is best suited to your personal goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@sameerbharti4166]

Me: trying this exercise GYM owner: Get out

[@voidbehind9394]

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

[@ayushpal6398]

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

[@ItsNicolau]

@@ayushpal6398 you guys are lucky for that

[@Tobenne]

😂😂😂😂

[@Geo_Storm]

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

[@Sigrt]

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

[@lillee4207]

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]

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

[@bruhmell6298]

Powerlifter floor nappers gon' be mad lol

[@Keepgoing9919]

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

[@liamlifts]

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

[@_DrinkMoreWater_]

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

[@trealsteve]

All he had to do… Aw, Nevermind. 🤣

[@-_-Kokushib0-_0]

Little Timmy should switch hands

[@senorpepper3405]

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

[@mambak9]

Timmy 😂

[@PockyNSushi]

It would take too many years my friend, trust me

[@masteryoda4296]

Bro's forearms have their own biceps

[@leanmeanmenace1744]

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]

@@leanmeanmenace1744 oh damn I have long arms aswell

[@cl4rkj0hns0n1]

​@@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]

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]

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

[@nboss968]

Forearms are underrated

[@felforge9306]

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

[@nboss968]

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

[@blindlemonlipschitz912]

​@@felforge9306 this exactly.

[@supernothing77]

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]

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

[@tejasnareshsuvarna7948]

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

[@calebwilliams2305]

🧢

[@anandmaurya8479]

KZbin randomly recommended this guy after 5 years

[@sahilbhardwaj3795]

Exactly

[@SirChubblesSteen]

You’ve been missing out, he’s great

[@jessemonteon120]

Welcome to the jungle

[@david_g_yoon]

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]

You mean 3 seconds lol

[@breadman235]

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

[@Mohammed-ow5zm]

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]

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

[@Cristian-gd7vu]

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

[@johnnykiehn1872]

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

[@crashoveride2009]

Lol 😂

[@kingkerse]

That's why no one will remember your name.

[@johnnykiehn1872]

@@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

[@mustacheoneday]

"if you own your own gym, use this"

[@therugbyleagueguy3083]

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

[@ChaoticGoodMarine]

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]

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

[@davidzamora9973]

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]

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

[@Mr.Schitzengigglez]

​@@davidzamora9973it works.

[@ham5744]

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

[@shbld]

Hip kids go to the boulder gym 😊

[@AteuCu]

Yep

[@vegancardigan]

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]

@@shbldlike a climbing gym?

[@VladimirGitcherocksoff]

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.

[@jd1811]

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

[@sincara4244]

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.

[@toothpaste_tm7323]

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

[@TheDaniqo]

This made me smile and chuckle, well done :)

[@MaKsYmHDD]

This comment made my day, you are funny as hell

[@Fatboy00000]

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

[@livenhfree]

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

[@fuzzybmw]

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]

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

[@VegetaPrinceOfSaiyans]

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]

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

[@ivanildocafu3452]

He thinks he invented the fire 🔥😅

[@donovanoberlies-zr6tc]

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]

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]

He is full of bs

[@Random_pickle_on_steroids]

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

[@jesusperez-bz6pq]

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

[@NickMK]

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

[@roof1975]

Same. It's good to have. Big burn

[@yourstruly2337]

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

[@okey6896]

What's the brand?

[@alexjustalexyt1144]

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

[@wiikends]

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

[@chopwoodcarrywater49531]

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.

[@Radioactivepaladin0703]

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]

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]

It’s not that deep

[@jacksonbrown4112]

No

[@Radioactivepaladin0703]

@@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.

[@GeeeEm61]

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.

[@LordNeggah]

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

[@kostasp7456]

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

[@trealsteve]

No Diddy

[@pedroza70]

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

[@cashyonturner9669]

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

[@patrickcassalman1049]

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]

yup, an absolute staple

[@stephenhermosillo5039]

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

[@bodiesbybishop2854]

Thanks Jeff

[@cppguardian4113]

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]

Was looking for this comment

[@-Tarzan]

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]

Or a pvc pipe.

[@CrniWuk]

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

[@Mehdi-dj2zp]

the only exercice that won't kill your gains

[@danielmeneses2334]

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

[@briannugent7836]

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

[@bloopboop9320]

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.

[@MrHotSpice100]

First grab a band an.. AND SKIP

[@TheLuconic]

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.

[@thehunter5853]

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

[@johnnysunrocket8618]

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

[@rockyevans1584]

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

[@johnnysunrocket8618]

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

[@rockyevans1584]

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

[@yuvraj01]

How many sets reps

[@achrafcheniti4520]

Till absolutely failure

[@mrmichaellepp8206]

5+ hours until your ears bleed

[@bilalsalaam9625]

Gonna give it a try, thanks coach.

[@NicholasMaciel-sc2sk]

Thanks for your great tips always helps me

[@Haykal.fitness]

Thanks teacher ❤

[@icrusifys6995]

Stroking it between sets works great too

[@zaidkhalid5263]

thanks alot Jeff❤

[@user-uv7wu7ml8g]

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

[@PhilthyPhil408]

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

[@mondee5758]

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

[@mariorossi2782]

Athleanx is always the top of the fitness advice!

[@autumn-lr4iq]

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

[@maxpayne0006]

Genius 💡

[@rajeshsunchildmadhav9740]

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

[@livenhfree]

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!

[@Joke1Time]

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

[@jointdocdc]

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

[@werbnnerf]

Coool!!!! I’m excited

[@DeathxEnabled]

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

[@Yeats2ndTurban-ps7oz]

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

[@userpandr]

Wow , such great idea

[@Travis31427]

Finally a decent use for a kettlebell AND a band

[@dariusrey8637]

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

[@EnormousBoss]

This exercise is truly something else, great for your forearms

[@ogakurosaki]

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.

[@titobarrera]

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

[@andrewkupres4314]

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

[@bigredsphilosophy4162]

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.

[@stevr1904]

My favorite forearm exercise

[@WyteChinpira]

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

[@robi6317]

I used to do these, totally forgot about them

[@lance4217]

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

[@BhartiyaCricketFan]

FABULOUS LOOP

[@OneEyedJackNLD]

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.

[@iThing89]

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

[@jacescribner1141]

I love this one

[@cej3940]

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

[@vedansh_codm7852]

Bro tops in physics

[@harryv6752]

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'! 🤘

[@CalebG_06]

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

[@andrewc9896]

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

[@TheDreno33]

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

[@phishfan]

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.

[@jacksonbrown4112]

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

[@sdonagmac2293]

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

[@MiCKEYDiAMONDSS]

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

[@JPPDK1]

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

[@dorliz]

We used to do this in volleyball class ---80s kid

[@aguyinthewoods8294]

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.

[@deborahwertheimer771]

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

[@HUNTER-oi1oj]

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

[@deborahwertheimer771]

@@HUNTER-oi1oj Thank you

[@amitjain11000]

superb exercise, you are brilliant, no doubt.

[@xrp313]

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

[@l1verpool1000]

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

[@therealkosmora229]

I love this workout. The pump and burn you get is unfucking real

[@JD.b_1mpr0ving]

Okay this is a genuinely good take from athlean x

[@hessvader]

They have a machine for this at my gym I love it

[@mogarcia9755]

Made homemade years ago rope piece of broom stick and a weight plate

[@chaincefolsom2292]

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.

[@maxdecphoenix]

used to do this back in high school with a cut off length of broom stick and some rope.

[@EfferusZangetsu]

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).

[@vincer7824]

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.