The PERFECT Forearm Workout (Sets and Reps Included)

[@athleanx]

To get the best looking arms, you are going to have to build bigger biceps and triceps too. I can show you how to do just that in only 22 days - kzbin.info/www/bejne/bILKg2mKn9GYbck

[@PatrickBergersen]

Good video

[@marquism5170]

Hello Sir, you are amazing and i thank you for all the work you put on these videos. Im sure there is more people behind this channel and you all work hard. The dedication for the knowledge and information behind these videos is insane. This is decades of research, before anyone misunderstands. Yes, research passed down generation by generation is there. But to understand it you still need to study and it takes years, at least i notice how much effort and I'm sure i cant even imagine but I'm just trying to say thank you. Most of us dont comment but you hard work is not overlooked

[@haxorus7135]

Thank you this helps

[@silentsmilez503]

Barbell curls warm up light then pump out 6rep sets 5 sets and same for seated hammer curls, then bent over curls. Next hang from pull up bar till failure for 3 sets

[@amanpanchal5324]

😊😊😊

[@quax2765]

2:37 jeff: you might be on the right track me: ok cool jeff: but you're on the wrong train me: oh shi-

[@greenskyfish]

Quax I legit spit my coffee out

[@quax2765]

@@greenskyfish hope it didn't stain anything 👍

[@jymclaughlin9003]

Hahaha this great

[@maximilianmus689]

I'm gonna use this quote on my exam

[@Tripp393]

*Jumps off the fucking train*

[@trulysal2476]

“You might be on the right track but, you’re on the wrong train.” I like this guy.

[@mr.kwamid-86_43]

YOU DON'T HAVE THE ANSWERS, SWAY!!!

[@michelangelodicaprio9403]

Yeah and I'm on the wrong track, on the wrong train, on the wrong planet!

[@phoenixinthetrees1446]

I am definitely going to use that phrase at some point this week!

[@1trillionviews516]

Yeah it's a good phrase that I'll be stealing too.

[@neverforgettodofacepulls782]

Dude is a savage. You can't fuck with him.

[@Matiasantos5536]

03:43 Prone Wrist Curls 06:15 Wrist Curl Ladder 08:10 Radial Ulnar deviation 09:40 Supination Pronation 11:34 Clip Grip Combo

[@ayaan650]

Legend

[@coreybrierley2466]

Not all hero’s wear capes, cheers 🤙🏼

[@mohdaimanasyraf7555]

Thank you

[@SoldierOfGodGoggles]

Ty

[@twiceremoved7339]

Yeaheheah! Thanks lol

[@hfoxhaxfox1841]

Jeff dislikes his own videos to decrease imbalances.

[@adammcgill9844]

Hilarious!

[@ramseyabou-shaqra9527]

Lmfao..joker..

[@markmartinez4155]

You won this comment section for today well done sir 👌

[@omarithomas9276]

U notice this too lol

[@gursidaksingh40]

👏🏻👏🏻👏🏻👏🏻

[@RicardoCortees]

Its baffling that this channel is for free. This guy is giving us everything.

[@zeimeris]

Everything but leg videos.

[@pringusdingus]

@@zeimeris what are legs

[@zeimeris]

@@pringusdingus its those two limbs that we walk with and they are half of our body mass so i think theyre quite important.

[@rileyneufeld7001]

@@zeimeris He's Jeff CALFelier he doesn't have to workout legs to get them big 😂

[@primenathanos4492]

@@zeimeris Front squat, back squat and if you're brave overheard squat. Accessories: lunges, leg curls, leg press, calve raises.

[@1ButtonDash]

this forearm routine is more intense than most people's full body routines

[@jbaketkd]

For real

[@SP-xw3et]

Fr fr

[@alejandroperez5368]

And that's why it's not practical. Not enough week days.

[@RockPaint002]

FACTS! I incorporate in my back day and in my arms day.

[@guitar300k]

yeah, this is full forearms routines

[@FBI-mz3yt]

Today at school. I had my backpack on the floor and when I was gonna grab it I fully extended my arm to reach down so that I can get that full range of motion and not miss out on any gains. I also bring it up all the way so that I can get the full contraction.

[@sergiomaroun1913]

Looollll😂😂

[@loivamir718]

FBI ‘ lmao

[@masteryoshi935]

Weird flex, but okay

[@Boelsu1]

Wait, the FBI goes to school?

[@FBI-mz3yt]

Boelsu how do you think we catch those high school drug dealers?

[@aryankhannavlogs3580]

I bet jeff grips the steering wheel as tight as possible to get some added muscle fibre recruitment

[@mr.kwamid-86_43]

lol, and uses only his toe for the gas and brakes too, eh?

[@dgrant5968]

Aryan Khanna 😂😂

[@Vlad-wm2uj]

He removed the power steering

[@subscriberswithnovideosc-mk3up]

@@mr.kwamid-86_43 no, that would cause muscle imbalance

[@mr.kwamid-86_43]

@@Vlad-wm2uj oh my

[@kinghenry9116]

I like how this guys huge but not cocky or full of himself about it like other weightlifters on KZbin. He’s so humble.

[@kensmechanicalaffair]

Cause he smart.

[@kinghenry9116]

@Tutti Frutti chill bud. It’s not that serious

[@yodathecloverholder69]

He’s definitely not huge, but he is ripped and strong for his size. He’s only 5’ 8 and 190 pounds.

[@ParadeTheGospel]

He gives a lot of bad information including in this video which is just going to destroy your wrists

[@bepreparedforwhatscoming4975]

@@yodathecloverholder69 it’s because he has less than 6% body fat. That’s why he doesn’t have as much size much he definitely has more visible muscle

[@XArchangel12]

Lady at the front desk at the gym gave me a strange look walking in with my sledgehammer.

[@ayaceoo7]

Lmfao 😂

[@stefanstoilov541]

I was looking for that comment

[@smittyjr8529]

Cameron Lintner 😂😂😂

[@smittyjr8529]

Can’t do that at planet fitness

[@messaroundaccount1193]

Cameron Lintner The comment section in Athlean-X never dissapoint 😂😂😂

[@Account2129]

2:37 He's been waiting to use that one

[@j.c.7641]

Grim Reaper 😂😂😂

[@royalrod_]

Truuuuu lol.

[@bradjohnson8174]

😂😂😂yes bruh

[@grimreaper1655]

Hello

[@nocensorship8092]

Wrote it down on a pink little note and had it on his desk for a week for this purpose

[@stephanieformanek939]

I know this video was posted a long time ago, but I just want to say thank you to Jeff for this video. I am not an "athlete" any longer, but I have debilitating golfer elbow from repetitive movements at work. I work in grocery and I easily open at least 800 cases a day. I do light weight lifting and push-ups everyday, but I just couldn't due to the pain. I really thought my elbow would dislocate at times. sorry for the long ramble, but again, thank you Jeff!

[@Nobody-Nowhere-Nothing]

Check out Knees Over Toes Guy on KZbin; he has videos addressing golfer's elbow.

[@nomnomyourmom]

search athleanx golfer elbow

[@Sammysosa3]

11:53 the camera guy totally thought he was being told to back off lol

[@filipesm77]

lol

[@jarrodcornelius6237]

Lol that's fucking great!

[@isaiescamilla550]

I'm dead 😂

[@lazarvukasinovic4878]

hhahhahahahahahahahahaha

[@leslie7872]

Stupid Jesse

[@nghiahoang7855]

13:29 Workout Plan 3:43 Prone Wrist Curl 4:28 Interset-Farmer Carries 6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl 8:21 Ulna Deviation 8:47 Radial Deviation 9:47 Pronation 10:24 Supination 11:30 Clip Squeeze 12:00 Extention-Reflexion 13:10 1 Min Hang

[@bmu1982]

So helpful, cheers dude.

[@noahross3642]

Thanks man!!

[@Malitubee]

Thank you man

[@Syphonix3]

You are doing the Lords work

[@jasonpham6422]

Thanks dude!

[@frankvarela8520]

Hey Jeff, just finished this forearm work. And loved it. I couldn't do the hang. Being 283 pounds and after those first 4. There was no way I could hang on. Thanks for what you do for us on here.

[@RockPaint002]

Same! I hung for about 30seconds. My forearms were on fire! I’m about 220lbs. Tried it again a second time and only got 17seconds. Just fried. My goal is to beat one of those carnival things where you have to hold/hang from a bar for 100seconds so I’m focusing on getting 2min at least. If I can do 30sec after this madness now, I’ll be doing 2min when fresh in no time 😂 thanks, Jeff!

[@ibrahim_-_-_]

@@RockPaint002just remember, the ones at the carnivals are the ones that roll or twist making them 2 or even 3 times as hard so whatever you get on a stiff bar, double it at the very minimum if you want the same time on a rolling bar

[@RockPaint002]

@@ibrahim_-_-_ I had no idea they moved! Thanks

[@bilkari8753]

@@RockPaint002yep they are rigged. If its allowed (cause sometimes theyre so scummy they even ban holding bar different way) is try to have one arm facing away (pull up style) and one facing in (bicep pullup style) to stop it from rotating

[@1.25speedoneverything7]

Best Fitness KZbinr of All Time.

[@necunoscut81]

Jeff's forearm has a forearm of its own

[@alexfisk2341]

“We don’t all have sledgehammers. Instead, use your huge, expensive cable machine.”

[@bingobongo9083]

I mean, I get where you're coming from. But the point he was trying to make is that almost any gym has a cable tower. And truthfully, if you really wanted an easy home setup, nail a short 2x4 into a corner high up, tie an elastic band around it, and put it under tension. But hey, it's whatever.

[@ItsSupercat94]

he said you can use bands

[@oldshoe1]

He said you can also use cable bands. I see 154 people who didn’t pay attention.

[@someone123421]

he literally said or you can use a band

[@James_Edward59]

Or if you have any kind of barbell even the short ones work great and you can either add weight to make it harder or further your grip from the end of the barbell because every inch you move away from the end should only make it more and more difficult.

[@jrsimimatic1214]

He brought a sledgehammer just for this video color matched and all with his pants & gym equipment..bro.. Jeff is the GOAT!

[@racing_mntage1584]

Hey, stop watching Hollywood too much goat...

[@holychicin8738]

ooooh now I get it

[@Fujibayashi50]

Perfect additional exercises for my 8 hour arm workout. Thanks Jeff

[@balrajrai8071]

lol

[@mathiassolano9386]

11:53 Jeff: BACK OFF back off Camera man backs away 😂😂🤣

[@obviouslymatt6452]

Poor jesse

[@Thedudeabides803]

Hahaha

[@mathiassolano9386]

CVOD are you ok? He said back off the tension he wasn’t talking to Jesse Now why don’t you and your FORTNITE profile pick go try and ruin someone else’s day 😁

[@ちゅんちゅん-b1w]

@@ascensionspeak4694 hahaha dumbass lmaooo

[@pinchepoor5461]

Constantinople, 1054 LMAOO💀

[@trevorwaldon7115]

Would love to see you come back and show us how you would put these "perfect" work outs into a week of training. Combined, separate, all at once...

[@roytromb_strength]

Please!

[@oddniit1669]

He got something u can buy for money for that

[@chumdizzfolk7660]

Seems like I’d be in the gym for 4 hours plus a day to finish all this shiz

[@ismailbouziane6931]

@@chumdizzfolk7660 😂😂😂😂😂😂😂😂😂😂

[@mardarealexandru8671]

I’m actually doing all of these, except the forearm that I only do occasionally, and it does take like 3 hours on average

[@BROSIDEGAMING]

Jeff you never fail to upload on the day before I’m doing those exercises

[@manuelreyes4198]

3:43 Prone Wrist Curl 2 sets - 12/15 RM with Interset-Farmer Carries (4:28) Perform as a ladder to failure 6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl 8:21 Ulnar Deviation 8:47 Radial Deviation 2 sets- 12/15 RM with Interset-Farmer Carries (4:28) 9:47 Pronation 10:24 Supination 2 sets - 12/15 RM with Interset-Farmer Carries (4:28) SUPERSET 11:30 Clip Squeeze to failure + 12:00 Clip Squeeze wrist rocks to failure 13:10 Hanging one minute

[@athleanx]

IMPORTANT: If you're subscribed you will DEFINITELY want to turn on your notifications (click the bell icon next to the subscribed button to make it look like it's ringing). You're going to need to be quick...and the notifications will be the only way to win. Coming this week!

[@dizzyd7315]

ATHLEAN-X™ thank you so much!

[@irumakun5498]

247365 💪

[@davidjohnmalone6986]

Jeff for POTUS

[@ashemleibakngambamoirangch5416]

Leg full split video please

[@triplemexican6195]

Athlean X vs Jason Blaha push up competition at the Arnold 2019

[@sqb8980]

When Jeff enters ,the gym corrects it's form!

[@erwinseva2688]

I think ur not the one who said that first

[@sqb8980]

@@erwinseva2688 at least I know myself I didn't copy that from anyone

[@AndresJ1017]

Jeff my son?

[@AndresJ1017]

From pi😂

[@aguirre1982]

Maybe if you do a new video on forearms, you want to mention how important these muscles are for other exercises, ie deadlifts. I stopped going to the gym for over a year and now that I'm back I'm having a hard time with deadlifts not because of the weight itself but because my grip gives in rather quickly. I had to do a search on your channel on how to improve grip and I found this so very helpful. Thanks man!

[@AcidGlow]

*Thank you. Your knowledge and advice makes your videos enjoyable to watch* ✅🙂

[@mortyc-7814]

Thanks Jeff. U have improved my health. Boosted my confidence. Love you Jeff. You are the best.

[@paulr5282]

Jeff, been watching your videos for a few years now (finally subscribed). I've worked out off and on for years, more off the past few years. I've let life get ahead of me and I'm working on finding the motivation I used to have. I really appreciate your detailed explanations of exercises and the movements and muscles required to properly perform those movements. I have CMT( I have a feeling you probably know what it is) that contributes to severe muscle loss and the best way to slow it down is strength training. The forearms and calves , as well as smaller intricate muscles are most affected and obviously with that comes a domino effect that makes training the larger muscle groups much more difficult. Thank you for this video (I'm just now finding it after three years), I'm going to try these exercises tonight. Just a flicker of hope here man. Thank you again

[@silentsmilez503]

I'm inspired by your comment. I hope you the best and you are appreciated

[@eugenesis8188]

Jeff's forearms looking like a road map of some backwoods mountain town. Jesus christ.

[@aliminhaj5840]

Eugenesis imagine getting a paper cut on that arm. Yikes

[@1810jeff]

NoWoosh You instant bleed out

[@elgrandosmokio7136]

Blood squirts out and die 12 seconds later from massive blood loss

[@lassiheinanen2266]

Jeff's forearms are so ripped that they literally look like they are gonna pop when he trains!

[@BGCoop79]

The vascularity in his arms look like a road map!! 👍👍👍

[@constantinos1407]

Thats when you go ultimate super sayian

[@babadance259]

I had some weird case of tennis elbow, feeling tearing pain in brachioradial muscle when I made biceps curls and pull ups. I used those tennis elbow straps just so I can exercise but the pain was still there. I did this radial and ulnar deviation exercise 3 times!!! and the pain was almost gone. I still feel some discomfort but the pain is 99% gone. I wish I had seen this years ago... Thank you Jeff!

[@SpicyNuggs562]

This comment is actually not for Jeff, but for the people in his comment section. You guys are awesome and hilarious! Thank you for all of the laughs! 💪😎

[@mikeman1649]

Chris Roy yeah they make me laugh too

[@azziek3246]

You're awesome too Bro! 😎

[@christianroy5400]

Yoo nice name lol

[@SpicyNuggs562]

@@christianroy5400 Thanks! Back at ya! 😎👍

[@prijaymistry9696]

Hidden pun at 7:11 "For a complete and perfect forearm workout, you need to work on these things, cuz there's a reason FOREARM"

[@sewy9952]

Prijay Mistry he’s a genius

[@miguelchacon2717]

It says for em

[@egoehmir1432]

what is pun

[@VeryBeowulf]

Glad I’m not the only one that noticed this.

[@JohnDoe-df8bj]

Bars 🔥🔥🔥

[@lukeburbank3873]

“11:54 “Once i’m done .. BACK OFF” * camera guy moves back

[@andreasprotos2061]

Just to be sure he will make to see another day

[@JohnDoe-df8bj]

It was at that moment the cameraman realized he was on the wrong train.

[@whatwouldhousedo5136]

I swear Jeff reads my mind. I'm entering Massage tHerapy college in January and have been looking to increase my forearm workouts. Great info as always.

[@hugobosske]

Three kinds of comments on this video: 1. Jeff memes 2. Fap jokes 3. People complaining about fap jokes

[@nicolastrujillo8448]

4. People making lists

[@j.c.7641]

I haven’t seen any of those yet

[@nokturn882]

My forearm looks like Popeyes forearms and i did none of those exercises.

[@daniel_pinilla]

8. Genuine compliments

[@andresguty]

9. Your lists are killing your gains

[@ShoaibChaudary]

I saw some massive gains on my forearms. Very effective Thanks Jeff

[@deepaknagi7484]

So basically I need a separate forearm day

[@skydiver91]

So basically, I'm gonna probably do forearms and calves on the same day because I train chest and biceps on one day, back and triceps on another and legs and shoulders on another... and trust me when I say that these Perfect workout routines do NOT leave u with extra "gas in the tank".

[@JCrushFitness]

I throw it in an off day sometimes. Or after a workout that only took 20 minutes or so

[@JTraceo]

@@skydiver91 you should be doing triceps with chest and biceps with back

[@skydiver91]

@@JTraceo did that for years, then decided to switch them up to kinda throw something new at my muscles and yeah... I've been seeing NICE gains since trying it that way. So, at some point I'll switch back to the standard splits

[@JTraceo]

@@skydiver91 fair, as long as you get the gains you want 💪

[@luqi01]

Everybody brace yourself for the forearm fap jokes...

[@mr.kwamid-86_43]

come get me ;)

[@user-zm9gc1kt8b]

Med Life make sure your thumb is pointing skywards and elbows tucked in to protect your rotator cuff and do as many reps as possible for maximum pump equals gainz + quick fat loss

[@jadenstoudt675]

@@user-zm9gc1kt8b fucking hell 😂😂

[@yousefsobhani9502]

They're already here 😫

[@disinformer4421]

your physical therapist tells you, "You need to stop masturbating." "Why?", "Because I'm trying to examine your forearm."

[@jakestevens656]

Every single video I have watched from this channel has been nothing but informative and educational. I find myself teaching other ppl what I learn and my results are getting better every day

[@malachib.8852]

Warm-up: Interset-Farmer Carries: 4:28 1. Prone Wrist Curls: 3:43 2. Wrist Curl Ladder: 6:15 3. Radial/Ulnar Deviation: 8:10/8:50 4. Supination/Pronation: 9:40/ 10:19 5. Clip Grip Combo: 11:34 6. Final Burnout: 12:51

[@andrewhiggins9301]

These workouts are amazing, I've not had a workout before watching Jeff that challenged me as much as these and I've noticed big changes in my body in a matter of weeks. For me personally I won't waste my time with others, try it yourself anyone reading this and see. Thanks Jeff! 👌

[@kellydoyle7210]

Yeah, His knowlege is awesome. I've been a follower for a few years.....I discovered and built muscles I never new I had.👍

[@joe8883]

Jeff, this video popped up just in time for me. Started feeling elbow pain few months ago and fixed it with your elbow video. Then I started working the forearms to avoid it again, but it started back bc I was doing the forearm workouts wrong. Thanks for saving me from the annoying pain.

[@86Raxor]

Joe, how are your forearms been doing ever since? I see it was 3yrs ago you posted this so Would be interesting to get your feedback. I have been having tennis elbow pain for a year now. I also saw his elbow video with the kettlebell swings but I think I am at the point where I should start empowering my forearms to avoid elbow pain.

[@MrEditorsMusic]

These perfect "X" workout videos are amazing. Just started rock climbing and I've thought about putting together a solid forearm program for myself for a while but lacked the knowledge and Jeff comes to the rescue. Keep up the good work!

[@civicaerodeck14]

buy a mountainbike and go in high gear. Pull yourself to the handlebar while you are rideing the bike in a standing position. Concentrate on your forearm... I did this for years and could make a pullup with 2 fingers. Sorry for my bad english, Im from Europe...

[@ChoccyOrange]

My forearms are gonna look like Quagmire’s by the end of the month... 😂💪🏻🙏🏻

[@steveaustin544]

Choccy Orange how they look now?

[@TraceguyRune]

You mean Popeye?

[@ChoccyOrange]

A lot better actually 😂🙈🍊

[@ChoccyOrange]

D Ceased Yes 😂😂😂

[@RandomGuy-fq1li]

Choccy Orange send a pic pls

[@trevorwgoodchildx]

Hands down the best fitness trainer out there

[@fergis3122]

Glad you did this. I have very good knowledge about building muscle but with forearms it doesn't go as well. Now I will be a beast!

[@nandocaetano10]

03:43 - 01: Prone wrist curls: 2 x 12 - 15 RM 04:33 Insterset: Farmer carries 05:53 - 02: wrist roll ladder - 2 x ladder failiure 08:09 - 03: radial/ulnar deviation - 2 x 12 - 15 09:44 - 04: supination/pronation - 2 x 12 - 15 11:49 - 05: clip grip combo - 2 x superset to failiure 12:53 - 06: dead arm hang burnout - x 1 minute 13:30 - Resume

[@mr.underhill2321]

Forearms🙏

[@jhearch1]

Awesome workout, thank you! I appreciate your tips to maximize results while staying safe.

[@ryanschmidt3913]

I already know the perfect forearm workout. I do it every night.

[@thiago1644]

U mean fap

[@alainerookkitsunev5605]

Masturbating lowers testosterone (doing it more than once or twice a week atleast).

[@alainerookkitsunev5605]

And causes mental illnes combined with pörn.

[@alainerookkitsunev5605]

Thiago try it. Also reliable chinese study measured 140 %in test after week of abstinence lowering from there, also from personal experience this has boosted my performance, regarding "trains to be better with your girl" this is stupid. If you want to be better with your girl practice with her and not with disgusting pörnography or normal masturbation.

[@DeeZv1]

Prove it. No homo doe

[@anwrmax492]

Thanx a lot man, I've been looking since a while for a complete workout that works every muscle in the forearm and I couldn't find any until I see ur video today. I'll hit that subscrib botn

[@SuperJohndoeuf]

man I wish I had a coach like you here in France. I've always wanted to build a nice shape and proper stregth but never found anyone able to provide explanations on what I was doing and why it was useful for my trainig. I find your videos INCREDIBLY useful. Thanks so much for providing those for free and helping so much of us wich great insight on how our muscles work and why an exercise is best rather than another for that spacific fonction. Keep up the good work and angain thanks a whole bunch!

[@truly_heza]

Jeff is the GOAT man. I always struggled with Forearms, Chest, & Calves. This man has helped me to build all three. Cheers to a New Year and New Gains!

[@liam.s789]

Trell TV dude everyone in comments be like yea cheers for the forearm workout since when tf did people workout forearms lmao

[@rashedjayousi5063]

1.Prone Wrist Curls: 3:43 2.Wrist CURL Ladder: 5:17 3.Radial / Ulnar Deviation: 8:04 4.Supination / Pronation: 9:19 5.Clip Grip Combo: 11:11 6.Dead Arm Hang Burnout: 12:45

[@bricelangston8634]

I follow this routine with a few modifications. I utilize an Arm Wrestling Pronation Handle because the rotations are cleaner than a rope. I use handmaster plus which resist contraction and expansion of the fingers. I train my forearms because I am photographer and utilize heavy grip(stands/equipment). This routine has also cleared up my elbow issues associated with bicep curls.

[@josh8j]

This man has given me so much knowledge!! Thank you Jeff

[@sandgroper2037]

Even though this is forearm work out, it's amazing how Jeff''s biceps are still the star of the video.

[@dianneshuford2861]

Wow! Thank you for great demonstrations and clear explanations. Great program to work on strengthening my weak little forearms.

[@nickferraro7914]

love these workouts! have been using them with the warrior diet to get into shape!!

[@pipisroom-rf2ll]

What do you eat?

[@nickferraro7914]

@@pipisroom-rf2ll alot of chicken and veggies. but mainly the diet centers around intermittent fasting

[@nickferraro7914]

@@pipisroom-rf2ll wish i could eat pizza haha

[@houssembenachour109]

Diets are not the way to do it. Check Jeff's zack effron videos

[@disinformer4421]

i do omad high fat and veggies and build muscle

[@spicycactus17]

There are more forearms movements than I thought

[@emillerner6362]

Just by watching Jeff, you get more of the daily dose of savageness than by watching high +100% savage videos.

[@aaron8467]

I like your videos cuz you have very detailed information but most importantly you have no ads so I can watch and learn and be entertained

[@rugpull500]

3:12 that makes a lot of sense Jeff! I used to get really bad “elbow splints” and I would always incorporate that exercise in my workout routine. Loved having jacked forearms but hated the elbow pain.

[@Thebestyogurtisstrawberry]

Aa aaa

[@LuvyStylesOfficial]

"Now, the problem is we don't all have sledgehammers..." Wish I had a penny for every time I said this!

[@bp8872]

How much money would you have?

[@LuvyStylesOfficial]

@@bp8872 like 2 dollars man 😂

[@phogol]

As a former shipfitter, I always get a little emotional when someone mentions sledgehammer workouts

[@landro3552]

@@bp8872 2 pennies

[@affanhunter7304]

Fully Described Man Fantastic I Saw Lot Of Videos Of Forearms Training But They Only Focus On Front Extension And Back Extension But Dude You Described All The Extensions Wonderful Very Helpful Video Thanks.

[@bbb-t3h]

I've been including exercise one (the prone wrist curls) in my workouts recently and I've found it puts way too much pressure on my elbow, no matter what angle or even changing the cable height. If anyone's experiencing the same, I suggest you actually put the cable height to the lowest settings, have your back to the machine, place your elbow on your oblique, and lift with your wrist coming towards your body instead. No pressure on my elbow and it still isolated my forearm. Felt much safer and actually more focused on my forearm.

[@philliphochman1654]

The tough part with his is that it’s hard to keep your elbow stable

[@danieltan3147]

Hi Jeff, thank you for this. especially the one with the cable machine. I managed to duplicate it with a resistance band, and its really helping to hit the forearms more. Appreciate it.

[@michaeladkins8750]

I’ve seen many great videos from Athlean X in the past but this right here is pure effing gold

[@Jhet]

"why do you have a sledgehammer?" "oh its for working out"

[@Perceptified]

Basically the dialogue I had at the pickup shop when I got sent mine :D

[@VedankPande]

It's to threaten Jesse when he doesn't do his face pulls

[@pindaunt3r534]

"why do you have an axe?" "oh its for working out...hey paul"

[@neelmazumdar673]

This forearm workout actually seems fun, rather than just boring dumbbell wrist curls. Can't wait to try it. Thanks Jeff!

[@user-ft2md2gd4s]

Dude your Ulnar & Radial deviations exercises are helping me a lot with my chronically damaged wrists !! THANK YOU MAN‼️

[@RishGameplays]

**DB Farmer´s Carries 4:32 (one lap between sets of each exercise) 1. Prone wrist curls with cable - 2x12-15RM** 03:42 2. Wrist Curl Ladder - 2 x Ladder Failure** 5:53 A. Reverse Wrist Rolls x 1,2,3,4 etc seconds B. Reverse Barbell Curls x 1,2,3,4 etc reps 3. Radial/Ulnar Deviation - 2 x 12-15RM** 8:09 4- Supination/Pronation - 2 x 12-15RM** 9:40 5. Clip Grip Combo - 2 x 12*15RM** 11:33 A. Clip Squeezes to Failure B. Clip Squeeze Wrist Rocks to Failure 6. Dead Arm Hang Burnout x 1 Minute 12:56

[@Spad223]

13:29 Workout Plan 3:43 Prone Wrist Curl 4:28 Interset-Farmer Carries 6:15 Reverse Wrist Roll 6:35 Reverse Barbells Curl 8:21 Ulna Deviation 8:47 Radial Deviation 9:47 Pronation 10:24 Supination 11:30 Clip Squeeze 12:00 Extention-Reflexion 13:10 1 Min Hang

[@aarushkumar5031]

T thx

[@Ceory1]

H

[@shojan1942]

Thank you. I've been following you for over 2 years and I never thought to really invest in my forearms. I accepted them as being thin and tight. I'm going to wake these puppies up and get some Gains!

[@amimerespetan9822]

he so ripped hes like that diagram where it shows everything at school😂

[@44_bulldogT]

Lol

[@paulrizzo195]

Can’t believe this advice is free. Thank you Jeff. You are the best in the biz.

[@cliffwagner7020]

This video is exactly what I am looking for. The wrists and forearms I are feel the most important building blocks to propel the proper form for every upper body exercise. Thanks Jeff.

[@caquad_04dangeruss47]

Perfect Back Workout Perfect Traps Workout Perfect Ab Workout Perfect Oblique Workout Perfect Calf Workout Perfect Hamstring Workout Perfect Glute Workout Perfect Quad Workout

[@TraceguyRune]

Damn, you could have shrunk that to Perfect back workout Perfect shoulder workout Perfect chest workout Perfect leg workout

[@camilohiche4475]

perfect penis workout

[@willf3694]

CaQuad_04 • DangeRuss Perfect traps workout: Excercise 1: Shrugs

[@thenaughtyapartment2619]

@@camilohiche4475Dick pushups

[@tripaloski_6971]

@@thenaughtyapartment2619 lmao imagine, i sometimes use my boner to hold my phone

[@suhassk100]

My forearms looks like his wrists.

[@Kafutschga]

my legs look like his wrists

[@eltiam8611]

@Indrajeet Patilhad me dead lmao

[@tinalusiany]

Totally can relate

[@gavinducco7915]

Jeff's Athlean X is my workout bible. Sure Id watch other gym guru videos but when in doubt, I come back here. This is my default workout place where I get workout knowledge. Thank you sir for all you've done and shared. Much love from the Philippines❤

[@karlhilton6641]

"the problem is not everyone has a sledgehammer. So what do we do?" -walks over to $5,000 cable machine

[@moedaoud4595]

Nobody: Jeff: talks about using forearms to survive hanging off a building

[@joesmith942]

My goal is improved function and health. I know my forearms need work, but there's a limit to how much time I can spend in the gym. Currently I'm at 2.5 hours of strength training, 3X per week, with no sitting around staring at my phone. It's tough. But I will start including these over time. Maybe do them on off days. In any case, I appreciate the content. Like many others commenting, I think this guy is the best.

[@Shineprodetail]

2:29 - 2:35 "you might be on the right track but your on the wrong train "😂

[@yuyuhakusho1926]

The forearm workout looks more complicated than other muscles

[@freeaintfree]

That's because if you got big forearms everyone is looking at you when you got rolled up sleeves

[@johnshepard3197]

You dont really have to work them so hard. Just work on the bracheoradialis, flexors & extensors. Might want to work on your body fat level than doing these exercises if you want them to look super veiny & really attractive.

[@anatomicalgains]

Yeah, there's like 20 muscles in the forearms

[@kristjanrom9429]

It really is

[@dogmandan79]

At 45, I just got into weights. This guy is a genius and inspiration. Best KZbin channel.

[@KartikShah-ef1uj]

Any one watching in 2024🥲

[@corythompson8508]

Yup

[@Notimportant74737]

Yes

[@Ivan_pro76]

anyone know background music name ?

[@benjistimeoff]

Wiat it's 2024 how long was i asleep

[@darktrainerz6707]

Jeff’s forearms have forearms

[@dont_trust_any1_even_ur_waifu]

Hey so Ive been doing this workout 1-2 times a week for approximately 4 months now and my forearms are noticeably more jacked, I am stronger and can now hold from a pullup bar with one arm (which I couldnt do before), and my previous elbow pain is pretty much non existent. Thank you, will continue doing. Its getting to the point now where I think I need to train my arms more because my forearms may be looking disproportionately big now lol - TLDR this workout works

[@trevorwgoodchildx]

Thanks for sharing your gains, definitely going to do the same to improve my deadlift grips

[@45revolut1on]

I came back from my carry and someone stole my cable rope. Don’t walk too far!

[@yankhofreemansomanje6433]

Your videos are my constant workout companions. Thanks man!

[@adamv8522]

The perfect forearm workout doesn't exi-

[@thomasdussault1132]

5:53. A homemade wrist roller with a resistance band, a plate and a small bar also works very well to work the extensors.

[@ShatteredAce]

This man always has workouts for when I need to shake things up! Jeff is a treasure!

[@adnansayeed4917]

WAIT THE PERFECT FOREARM WORKOUT DOESNT REQUIRE LOTION ????

[@crow1578]

XD

[@loki8284]

That'll be in the next video:. The Perfect Forearm Finisher.

[@mr.kwamid-86_43]

ooo lala ;)

[@danielhg9405]

My guy..

[@kiyoponnn]

@Thor Odinson lol the reason you know he is a virgin is because you are one too

[@horrendous9291]

3:45 I legit thought he was laying his elbows on that treadmill lmao

[@Smiley957]

Mon-ika I did too 🤦‍♂️🤣

[@unclemamad8023]

yea he is 9 feat 8

[@kennetharias8868]

Please excuse me brother I didn’t think about checking out the videos you put up before I have multiple sclerosis but I am on a good medication and I am getting kind of. Muscular I’m grateful for your video well thank you

[@doommuffinz5276]

Im now dedicating a gym day to forearms until i cant close my hands

[@brzo.]

Sometimes doing Bicep Curls exercises my forearms dunno if it's just me though but not that much. Chin-ups and pullups too- but pullups mainly. Chinups BARELY.

[@corndogsauceman5495]

ali that’s not your forearm that’s your brachialis