This is Like Squats for Your Forearms

[@TheJacali]

As someone who struggles walking I’ve taken both wrist and neck training very seriously because I can do them seated. I started 3ish years ago wrist curling literally 2lb dumbbells. Now I can wrist curl 75lbs in ONE HAND. With a 2.5” fat grip 💪 Not just once. But for 8 sets of 1-4 reps. Also recently I did a workout where I used 60lbs and did it for 3 sets of 10-15 reps. Then afterwards cooled down with 2 sets of 30 with 20lbs. It’s also helped me achieve my plan to get my arm super strong so that I’m strong enough to use a cane. So I’m happy 😊

[@PopstarDracula]

You should be able to do more than that, shouldn't you? I do nearly that much with a fat grip after just about 1 year and I started wrist training because I have a bad, weak, permanently injured wrist. Someone with a normal wrist should easily be far beyond me in 3x the time, not barely above.

[@cuy50]

@@PopstarDracula We don't know many variables about OP. Like what kind of injuries they have, how big/tall they are how long or short their arms are, etc.

[@theduffman9834]

Good on you brother 👍💪

[@TheJacali]

@@PopstarDracula you sir are a badass. I take great pride in my numbers. I also had nerve impingement and atrophy in my right arm so that lead to me taking the process extra slow. I was fine with taking longer and giving tendons, ligaments, bones more time to adapt. It’s also why I had to totally lose my ego and start with 2lb. I will also say that I’m not super heavy guy. When I first did 75lbs I weighed about 150. So it was half my body weight. I’m very happy with my progress.

[@TheJacali]

@@cuy50 thanks bro, I’m fairly tall at 6’1.5”. And I have long arms.

[@AMorrowAW]

As an Armwrestler, I have been preaching this forever

[@comicbookguy591]

Preacher curl reference

[@limo-swine6537]

I thought I'd get some new information. But being an arm wrestler, we probably have the most information about forearm and arm training. 😢

[@htaehxela]

Get a grip

[@zephyrr108]

Im not an armwrestler but Im sure putting some of their exercises for me.

[@scal7122]

Great channel u got

[@mathewsymss4377]

got it boss, 5 sets of jorking it to failure for maximum growth

[@aesop2733]

Something tells me you won't be getting a lot of time under tension

[@nomorebrofist]

Maybe even a lack of range of motion too​@@aesop2733

[@francescorizzi8696]

Does not work, I started at 13, at 14 my forearms were the same

[@zackhurwitz9441]

​@@aesop2733you just make it up in frequency, pretty simple....

[@zackhurwitz9441]

​@@francescorizzi8696your intensity wasn't what was required. Dark room Shower on, so no one can hear you cry

[@BonytoBeastly]

I think you're against scientific nitpicking, but you're the one who threw out the reference: a stronger grip is associated with living longer, but it's very unlikely that there's a causal relationship. Almost certain, it's another underlying factor causing both things, such as someone being strong and healthy overall. You wouldn't expect grip training to improve your longevity any more than training another similarly sized muscle, which would put it near the bottom of muscles to focus on for longevity. Or am I missing something here?

[@StraitjacketFitness]

What you have said sounds quite reasonable. Is it possible that having strong grip strength could reduce the probability of injury from falls? If I am elderly but still have good grip strength being able to hold onto a safety handle of some kind could very well make the difference between cracking my head or breaking my wrist or dislocating my shoulder on a tile floor or not. Just an idea, throwin' it out there.

[@porting400]

Agreed, I think he was just throwing it out as a fun fact but it is almost certainly correlative (although who knows?)

[@kricku]

It's so you can hold on for dear life ;)

[@tanzilhossain2693]

Wow that's a great point, it's the same thing with developed calves. Big calves doesn't mean u live longer but it suggests an active life style so ur body is healthier. As in ur calves are developed not from direct training but let's say walking and running. But for the amount of times I caught myself on the hand rail after slipping on the stairs, could've saved my life

[@roberte289]

Was gonna say exactly this.

[@MrAntonioCapone]

The landmine version has the advantage of having a girthy shaft without needing a fat grip.

[@CeroAshura]

Pause

[@koftli8997]

The thick bulbous shaft does allow for greater loads

[@Shotty21000]

I love gripping a thick shaft

[@zackhurwitz9441]

​@@CeroAshurathere's always a pause, when close to climax... Keep grinding, smash plateaus

[@johannesstephanusroos4969]

...What she said

[@mikenapier5669]

"should i ditch this hobby and go back to painting miniatures" hey man, don't call me out so directly like that

[@CorpusCacus]

"Should I ditch this hobby and buy another gunpla to add to my backlog?"

[@edibaber5525]

I feel like the warhammer and lifting community has a surprising amount of overlap

[@ericdoswell8115]

This exercise helps develop miniature painting endurance.

[@buckybryan550]

@@edibaber5525 Was going to say that. Being one of said gamer/lifters, you need to plan your hobby around lifting. No painting on DL or OHP days. I've made that mistake too many times.

[@momowentboom]

@@edibaber5525 the guard being the guard is great motivation for lifting natty

[@OldSchoolStrength]

For those wondering how i build my Forearms it was a case of trial and error over many years indeed.. I tried EVERYTHING you can think of.. My opinion on the best of the best go to exercises were.... # Barbell Wrist Curls performed in a Rack on Safety pins # Heavy Barbell Wrist Curls performed either on a bench or behind the back with a focus on allowing the bar to roll onto the fingertips allowing a great tendon stretch. # 2.5" Thick Wrist Roller # 3" Thick Axle Barbell Deadlifts # Plate Wrist Curls My mentality with Weight and reps was " Go as heavy as you can for as long as you can " 💪

[@johannesstephanusroos4969]

No pinch grip work? 🤔

[@OldSchoolStrength]

@@johannesstephanusroos4969 Grip work isnt needed if you want to develop mass in that area.. Im a massive fan on Pinch grip training but it doesnt do anything for forearm size in my opinion. But it does however develop the thumb pad 👍

[@johannesstephanusroos4969]

@OldSchoolStrength I'm genetically blessed when it come to calf and forearm size, but... How big can they get? I'd like to find out

[@OldSchoolStrength]

@@johannesstephanusroos4969 All depends on your genetics mate... How thick is your wrist Circumference?

[@K-cid]

Can i do those with my dumbells ?

[@psyoperator]

I just eat spinach....

[@johnnyringo35]

Uhcuckcuckcuckcuckaaaaa

[@jeegupopli1871]

M

[@jricknuts8067]

Solid plan!

[@egoascendere8940]

Proven way to increase wrist size arf arf

[@johannesstephanusroos4969]

Akakakakak-ak, well blow me down!

[@EricThomas1996]

A cool variation is to load a barbell, deadlift it to a hang position around the knees, and wrist curl the hanging barbell. Will allow you to do a lot more weight than a seated barbell wrist curl if you don't have access to pins, and the movement pattern is extremely natural.

[@ComputerManDanMiller]

Doing that behind your back is the behind the back wrist curl he mentioned. Works better behind the back so you arent pushing it into your thighs.

[@ChaosPotatos]

Love the video, so many people say forearms are genetic and you either have them or you don’t (Paul Carter) so I’m glad to see that people are wrist curling to get jacked

[@Doogp75]

Listening to Paul Carter is never the wisest thing to be honest.

[@marken816]

Paul Carter is a clown

[@DarkstarAndrew01]

I highly recommend extensor training immediately after wrist curls, and reverse wrist curls. Make sure you do 100 to 200 extensors to open up the hands.

[@facs599]

I had to trawl through comments to find a single person talking about extensors lmao

[@JFatGlentract]

I find bands work great for wrist curls. The ROM is so short, the band tension is pretty constant throughout the movement. Great video as always!

[@Stevohoodnigga11-23]

*progressive overloading left the chat* 🤣🤣

[@GlasUndMetall]

Thank you for this, exactly what I was looking for. Keeping my hand strength is crucial to me, I do glassblowing/metalsmithing/quilting/crochet, they're how I keep my mental health good along with workouts and I know I've neglected forearm training.

[@c.galindo9639]

Great video. I like how you stressed the different variations and their advantages, depending on what the goal is aimed at for certain results. This is a great amount of information to learn and implement

[@gageabdul]

I'm a Muay Thai fighter that's going into Judo and BJJ soon, and this is a huge help. Much appreciated! 🙏🏾

[@kyleburch9175]

Finger curls are gonna help you a lot as well as wrist curls. Wrist curls of collar ties and handcuffs and finger curls for unbreakable grips

[@gageabdul]

@kyleburch9175 thanks a ton! 🫡

[@slizzardman]

As a former Muay Thai fighter, don't let yourself get too lost in the weeds. Forearm-specific strength work is nice, but outside of really drilling the hell out of positions/grips to avoid and how to recover if you find yourself in a compromised position the single best thing you can do is to SLOWLY transition your pulls (rows, pull ups, and deadlifts) to what I call a Phalanx grip. This only works with "normal" size handles and bars, and preferably nonrotating handles when it cones to cable attachments. It is simply a grip where the bar is held by the fingers alone, not fingers + palms. The bar will be on the middle (2nd) bone of the fingers, not on the fingertips and not where the palm side of your knuckles get calluses. The reason this is a fundamentally helpful grip to slowly transition into (over the course of 2-3 months, 1 set at a time basically) is that 1) this takes ZERO extra time to perform and 2) it ensures the intrinsic musculature of the hands (internal and external interosseous muscles) get fully loaded in addition to the deep and superficial wrist flexors and the wrist extensors. This avoids offloading a significant portion of the stress from the intrinsic hand muscles onto the palmar fascia, and it also puts more stress onto the flexors and extensors. Because this is a bigger change than it seems, it is very important to approach this with patience and caution. You will feel fine for most or all of the first set and then at some point in subsequent sets you will go from "oh this is fine" to "hmm, my wrist tendons are about to explode" over the course of just a few reps. It is very important to immediately revert back to the standard palm grip as soon as you start to notice this. As the weeks go by you will find this happens less and less, and your wrists and hands will get noticeably stronger, thicker, and more stable. After a few months you will rarely, if ever, feel the need to switch back to a palm grip due to discomfort. You will also find that your all-around grip strength increases quite a lot, from open hand strength to gi grips, wrist grips and arm drags, crushing strength with grippers, pronation and to some degree supination, and even resistance to forced wrist flexion/extension/rotation (wrist locks). You will probably also find that you can get more reps with the phalanx grip than the palm grip in many exercises by the time you complete your volume transition. Once you have completed that volume transition to the phalanx grip (at least 70-80% of all working sets) the more direct exercises discussed in this video will become higher yield because they will be the only way you can add more volume or intensity. Whatever you do, good luck and have fun!

[@gageabdul]

@@slizzardman thank you, greatly!

[@Simlatio]

5:02 Been doing this one with dumbbells, which I picked up from Basement Building. His argument for using a dumbbell is allowing your wrist to move more naturally over the range of motion, but for me it helps to have my opposite hand assist my wrist joint to minimise the interference of the palmar left wrist ganglion cyst I have to the movement.

[@gambarusso]

The sponsor part being at the beginning of the video is much more bearable. First time I watched it completely

[@XDAG993]

I have an armwrestling table with a pulley system on it that you can add alot of weight to, combined with different handles, its a hand, wrist and forearm builder like no other!!

[@cyber_person]

EXCUSE ME, you can build muscle and a 2,000 pt Chaos army simultaneously: that's what REST DAYS are for.

[@jasonbrown6514]

Bold of you to assume I ever stopped painting miniatures.

[@TowhomdoIoweexcess]

Do you sell any?

[@fw3134]

Underrated comment

[@DrakeHunter324]

​@@TowhomdoIoweexcess You don't sell them, you just keep painting them until you run out of room. Then you stick them in storage and keep painting.

[@TowhomdoIoweexcess]

@@DrakeHunter324 I want to buy them from Jason brown

[@LatimusChadimus]

And minutes of extensor work is the Nordic hamstring curl of the forearm

[@bettern8thannever977]

Like a reverse wrist curl moving towards the top of your forearm?

[@LatimusChadimus]

@bettern8thannever977 no, you can get all different kinds of bands that you put around your fingers and stretch your hand, you can also go from a pointed curl position of the wrist into an extended position of the wrist and hand, or, you can put your hand in a rice bucket and just continuously open your hand until it burns, and then go a little longer

[@bradprovik453]

Ok that's it-'m going to the gym at 6:00 on a Monday and seated oly bar wrist curling in a rack, Bromley said so

[@jaserogers997]

Do it in the squat rack for extra Bro points

[@aryantyagi12a]

​@@jaserogers997bro gonna get max hate points from his peers.

[@jaserogers997]

@@aryantyagi12a that's how to assert your authority as the alpha

[@kloogyB33]

Bill Kazmaier was the most correct about training forearms and calves. I’d say look it up. It’s content, but it’s been buried. Most can NOT handle his method but it works amazingly. Rep range 30-50+ for slow twitch fibers to grow. Unless you want to grow the fast twitch fibers of those muscles. You can, but those muscles are made mostly of slower twitch fibers. Low reps won’t give much visual change. Kazmaier (paraphrasing) “it’s going to feel like someone’s pouring boiling hot acid onto the muscle, keep going…” You know what else works well? Dead hang, your heavy ass, for time. Start your workout with that. Then go do your workout after. Hang a few more times while resting between other sets. You’re welcome. Most everyone doesn’t need (can’t handle) direct forearm/calves work. It’s not necessary if you workout correctly. Disclosure: Former fat guy, with great genetics and better looking calves and forearms than most bodybuilders ✌️

[@asldfjkalsdfjasdf]

What about the antagonist? Are inverted wrist curl's not interesting at all? Seems to me these muscles are the more visible part of the arm.

[@theonetruetim]

Very helpful! Hits all the end road plot points w/o any of the esoteric homework to get there!

[@noway5266]

I do my wrist, neck, forearm exercises between big lifts when I have longer rest periods. The active rest period doesnt affect my lifts so I get the boring work out of the way.

[@billyingles]

Just as I was considering adding wrist work to my routine, great timing Bromley

[@MikeD-7z]

Great video! Been doing wrist curls for 60 years. Would add use grippers also. Currently closing 150 lb gripper for five reps. Great fun

[@dannabass]

I don't do anything besides basic hypertrophy training about 4 times a week, and I was handed a 130lb gripper and can crank it for sets of 5 with either hand.

[@TheHunster]

Thanks for making this vid! Us Armwrestlers appreciate it! 🔥💪

[@aliensnail7173]

Hell yeah brother

[@TalsBadKidney]

Amen

[@josephperkins4857]

heres what you need 1) wrist curls/reverse wrist curls,2) wrist rollers,3) zottman curls.4) thick bar deadlifts/stiff legged deadlits.5) thick bar curls and reverse curls,6) tennis ball squeezes,7) stell spring grippers

[@BULD0SIS]

training forearms wouldnt be so terrible if it didnt do that "crunching" thing for every rep. its like tendons sliding over bones or some shit. someone would know what i mean

[@zerrodefex]

Never heard mine making noise.

[@JeffO-]

If it's like the knees, if it doesn't hurt, it may not be a problem. I'm not a doctor.

[@bengale1263]

Blud knows

[@zackhurwitz9441]

I had a similar problem in my right hand, due to a hand injury. Weirdly enough, it stopped being an issue when I started incorporating towels for my grip training (on pulls, wrist curls, etc).

[@johnny5941]

you shouldn't have clicking tendons anywhere.

[@wrkeith1]

I have discovered what works for my routine is to bend over, with a dumbbell, gripping the dumbbell like a normal wrist curl however bend over allowing the dumbbell to hang, resting your tricep against the thigh. Curl the dumbbell and squeeze at the top and allow the dumbbell to travel to full extension all the way to the finger tips and repeat.

[@charlierich9840]

Hilarious, love the humor. I subscribed couple days ago. Keep up the good work.

[@Lithilic]

Doing plate wrist curls is a great way to add in some thumb and finger activation and requires a heck of a lot less weight for the same amount of challenge due to the leverage involved. I think they're worth a mention on this topic.

[@atlaspowershrugged]

Sipes curls with a kettlebell look awesome!

[@PopstarDracula]

I do single arm with towels. I find the issue with barbell is that, since my left shoulder was MIA for roughly 6 months, its too weak to move the weight my right arm can and it makes the wrist physically and painfully 'click' out of place Also nice shirt

[@BuJammy]

Nice to see old school strength. His forearms are thicker than my neck, and his neck is thicker than my quads.

[@OldSchoolStrength]

Yooooo 👊🔥👊💪

[@square7935]

been doing wrist curls since day 1 also is great for winning every armwrestling match either a hook with side presure or a rise and u roll out they cant do nothing hold them all day

[@PullsPressesCarries]

I like how you know of all the underground lifting channels. Also, that kettlebell wrist curl is genius I’ve never seen that before.

[@cameronfleming488]

As a judo and bouldering fella I gotta say I love wrist curls and wrist rolling

[@pm2050]

Become a Pipe-fitter! Biggest forearms I ever saw including body builders was an older man who worked new construction iron plumbing for 30 years. What about the top of the forearms? Gotta work both sides, IMHO.

[@Mack98421]

My favorite version of this is with a monster/circus dumbbell with a super thick grip. It's brutal, and awesome.

[@BlackmanHD]

So what would be a good workout for forearms then?

[@OldSchoolStrength]

Heavy Behind the back wrist curls supersetted with heavy barbell curls.. I use 60kg.. 12 reps on Wrist Curls and 6 reps on biceps Curls... 4 sets in total 👍

[@mikejensen1473]

One wicked wrist roller - iron mind --

[@TheComedyButchers]

Wrist curls are cool but weirdly enough, cable reverse curls with pronation have carried over to my pullups wonderfully. Pullups went from a pretty balanced exercise to all in my lats just because of that

[@WiecznieNieNasycony]

FATGRIP Wrist Curl with cables are crezy good

[@Horus-Lupercal]

Damn, that barbell wrist curl off pins looks brutal. Noted.

[@youtubeseagull]

why does it seem like i keep seeing short clips where some one died, and no comment about wtf i just saw?

[@FamousBeasten]

What about deadhang ?

[@tonyslaughter8954]

Don't forget about the hands! I build my hands and froearms.

[@geneharrogate6911]

Barbell wrist rolling is like 20 rep squats for your forearms. Plus you still get to hog the power rack.

[@5055672439]

If you’re at a commercial gym you could use one of those preset weight curl barbells for wrist curls instead. Still much more unstable than a dumbbell.

[@andrewtanczyk4009]

Wow. Thanks. I thought you should use a curl bar instead. Yet I’ll try this instead.

[@spaventapassericlub6143]

oh man, you don't know how much I appreciated the Italian audio track of this video. It would be great if I always continued down this path.

[@DrakeHunter324]

Yeah, got it in multiple languages often in different sentences. Somebody has some work to do.

[@ChimpFlipperJr]

Alex Bromley has clearly fallen down the armwrestling rabbit hole. And I’m here to say welcome, Sir.

[@duderinofitness]

What about doing them with the cable machines for constant tension.

[@bigd6398]

Bromley, would you consider a video on everything you do for grip strength?

[@TheDougDaniel]

Doing extensive grip work two days before my deadlift day made it insanely difficult to grip the bar for heavy sets of deadlifts as well as pull-ups and rows - clearly need to work on them more before they're able to recover sufficiently, so have shifted them around a bit. Needs more than wrist curls though - finger curls, reverse wrist curls and holds for time are all in my routine. It's definitely effective, though, my forearms are pumped as fuck by the end.

[@ABD5667]

I switched from barbell wrist and reverse wrist curls to dumbbell due to wrist pain and sticking points with the barbell

[@chuckstevens2672]

This video is my escape from the election

[@LouisSerieusement]

super cool video thank you. what about reverse wrist curls ?

[@xConoR]

Hockey/lacrosse player looking to add shot power. Would you recommend isolation curls or 2 arm barbell?

[@algrundau9441]

BIGGEST forearms I ever saw were on a dude who swore by "The Thors Hammer"....I was impressed. Thors Hammer sounded so bad ass. He laughed. All it is is a 1 sides dumbell. He said "I train them mostly at home. I take a dumbell and put weights on on end and mimic opening and closing a door, thats it!!!"...He also did the usual forearm stuff, not really that heavy either, just good form. The only thing he did "Heavy" for forearms was NOT use straps or grips when doing shrugs..... tried all the above and I improved a lot. Give it a try.

[@porting400]

Personally I love wrist roller. Flexors and extensors, can progressive overload easily

[@TheYounganthony]

Can Base Strength Ai be utilized with the fullsterkur program?

[@glassofwater281]

I got back into wrist curls and reverse wrist curls today. My biceps and triceps are solid, but I want that extra arm mass.

[@smiercksiazka776]

Good luck bro . Getting that complete look is hard

[@jmartinez19944]

Try them thumbless with some sort of fat grips.

[@zackhurwitz9441]

Towels are pretty underrated for grip, in my experience.

[@nathanfischer-rv4gy]

Heavy finger rolls isolate the finger flexors and seem better for grip strength. Although the best method for growth and functional strength is to turn big wrenches for 8hrs a day. Breaker bar? I hardly know her

[@Darrick-r2v]

I think its the work that made the grip strength that extended the life span.

[@ArtorGrael]

This is a new way to think of wrist curls. What about reverse wrist curls?

[@johannesstephanusroos4969]

Rice bucket work

[@jack8998]

THANK GAWD NEW WRIST CURL VIDEO

[@michaelanthony4750]

Correction: At 5:30 kettlebells don't change the angle of forces being put on you arms. Is it harder than a dumbbell? Yes, but gravity doesn't change. The position of the kettlebell doesn't change. It won't improve the stretch or the force curve.

[@OldSchoolStrength]

load of Bull💩

[@ChristopherTreeChronicles]

Just wrap a towel around the grip of any dumbbell boys

[@keithlorino5234]

I love grip work

[@zackhurwitz9441]

Same. Makes so many lifts easier.

[@Palpitero2.0]

Seus vídeos me ajudaram a evoluir muito minha força e meu fisico

[@StoicBoyMario]

Exersices for the third leg, when?

[@young_herc]

Chuck Sipes curls are the GOATed forearm sleeper

[@OldSchoolStrength]

Thanks for mentioning me 💪💪💪 Been a long time since iv done those Rack Wrist Curls but they definitely Work. Nice Work 💪🔥👊🔥👊

[@scooterman103]

1:58 That guy has an incredible amount of trust in that rickety little chair

[@co1urzz]

I seen Jarrod Levulut roll a thomas inch 200 pound dumbell out onto his finger tips while wrist curling for reps. His forearms and calves are the same massive size

[@kjfdfs4327]

Hey Alex do you follow armwrestling?

[@MT-si3bu]

Increasing my grip strength definitely increased my pull-ups

[@BallisticPlate]

I'm going to paint minis in my home gym now, because you said that 😅

[@jculbert2221]

If you tend to suffer from forearm tendonitis from heavy grip use, would these help or hinder? Just go real light?

[@Copeman9999]

Try finger extensor bands. Light wrist curls would probably help though.

[@brandonyoung4910]

Balance out your muscles in your forearms. The top of your forearm is likely not as strong and tight as the big underbelly part. Strengthen your extensors for a while and lay off the flexors for a few weeks

[@michaelprice8207]

This has helped me kzbin.infoNSbGUGM1AKQ?si=kFXwLtXtw-vDCTBS

[@porting400]

Probably will help. I had forearm splints from heavy curls and direct forearm work (both flexors and extensors) helped immensely

[@ChimpFlipperJr]

That tendinitis is usually from finger flexion, not wrist flexion. I’m an armwrestler who has experienced forearm overuse pain from too much finger flexion my whole life, but wrist flexion don’t bother it.

[@akfin4763]

Stronger grip leading to longer life is likely only a correlation not causation. Meaning that training grip wont lead to an any longer lifespan compared to training any other muscle group.

[@Mr_Fairdale]

"calf on a scooter at walmart" Absolutely hilarious 😂😂😂

[@beyond_hjaemmetraening]

Awesome!!

[@coachbobkapustka4803]

get two grip genie rolling thunders.. hold and hold and hold and hold some more

[@Wstarlights]

False grip works too.

[@LiberatedMind1]

Wrist roller > curls.

[@keithlorino5234]

I have been doung farmers with heavy dumbbells with 3.5 fat gripsmy god does thst hirt the forearms but doung presses feel it in litnof other areas

[@christopherlydon-sr1gu]

Rambo himself had an addiction to forearms. He had awesome forearms when he was younger

[@MyMintus]

are you bulking again? Looking good.

[@EliteProAli]

Wrist roller for the win!

[@sayedaalam1890]

Please do one for core and abs

[@DrakeHunter324]

Your core is exercised by nearly every other exercise. You shouldn't need to target it specifically.

[@sayedaalam1890]

@DrakeHunter324 okay I assumed there would be one since such things exist like crunches and loaded carries

[@berniegran5391]

Just one exercise for forearms?

[@keithlorino5234]

Have you heard of the mighty series by George f jowett

[@GlenRoss-ug5jm]

I already do these wrist curls.

[@LatimusChadimus]

5:12 😂😂😂 as long as you can touch the microphone button and use the talk to text feature haha you might be okay😂😂😂

[@kimd2094]

Gregging my doucette harder than last time for max forearm gains

[@johannesstephanusroos4969]

Cookbook!