Full Force FOREARM Workout

[Music] [Music] hey guys this Jeff cavaliere from athleanx and I want to bring back here for you a new workout to address the lower half of our arms last time we get the upper half triceps biceps now we’re going to talk about forearms with our full force forearm workout now here’s what we’re going to do I’m going to take you through it real quick but really the Magic in this workout is how much you you know how little rest you take between the exercises the forearms are built for more endurance right we we use them all day long whether we’re riding or we’re carrying things they’re made to kind of fire and continue to fire we need to sort of tap into that ability to make these things respond and grow so we’re do something we call the tubing 50/50s I’ll show you exactly what that is there 50 reps each into the plate squeeze farmers walk you’re going to see something really pretty easy to do but but big big rewards gravity wrist curls again I’ll show you here and then our Olympic Bar rolls really simple anybody that has access to an Olympic Bar can do these again you can blow up your for so I’m going to start right up over here right now one piece of tubing okay now how do you do your forearms with a piece of tubing like this real simple I’m going to spread your feet apart here and then I’m going to switch take the one that’s in my left hand grab it with my right and vice versa and now I’m locked into place if I need a little bit more resistance I spread my feet apart and I’m going to extend them back so my wrists are going backwards okay just like this now I want to go through the full range of motion here but I would I would bang out about 50 reps here okay you can see already it’s starting to work I’m already starting to really burn out too if I couldn’t make it through my 50 I could creep my feet in this way and keep going okay now once I reach my 50 I’m going to spread my feet even further apart okay hands in here and now I’m going to curl in so now we’re working the other side of our forearm okay we’re going to work up 50 on that right in a row no rest you already had the burn you already had the pump in the forearm but now it’s time to keep going now I got two tens here I could grab another 10 two pair of tens here the inside of the plates should face each other so that so that you get the slippery the slippery Parts on the outside grip them one thumb here four fingers on the outside okay squeeze them and walk Walking is important in this exercise because just the momentum of having to stabilize these things while our body is moving really starts to make our forearm work extra hard if I had to just sit there it wouldn’t be so bad okay we walk for a minute so I have two plates on my left hand two plates in my right hand hand I mean I can already feel these things getting ready to drop I have to squeeze extra hard right here I’m going to let them go here one minute okay right into what I call these gravity wrist curls actually do them right in here I’m going to I I hang I hung a piece of tubing over here this is pretty thick but over the bar hanging down with some kind of a loop I could have used the same exact band that I did in the first the first exercise but Loop it around drop down and for some guy that say they can never feel this side of the forearm work do this exercise I promise you you’ll feel this side of the forearm ball up like you got a baseball in there okay you’re going to sit down low wrist is in neutral position here and you’re just going to pull down just like that and you can see right in here is where it really starts to ball up unlike any other kind of curl and I’m trying to get about 20 of these you don’t want to cheat and start pulling down with the the whole arm keep it locked in okay and 20 and 20 both ways we go right up into this three-way Olympic bar curl grab your Olympic Bar hang it in front of you and we’re just going to turn it okay nice full rotations here 25 use a variation of this exercise a lot lot of the guys you know in uh with the Mets because of you know baseball players need big strong forearms to control the backat right so we’re going 25 that way then we’re going to go reverse Direction 25 this way this is only two of the ways guys we’re not even all the way through okay 25 there then we come underneath and we’re going to walk it up this way so we’re kind of curling if you see here under under under under and this bar Will Roll I’m playing at this point my forearms are fried so no rest the whole way through all those exercises and really all you’re using is some really common pieces of equipment a piece of tubing same piece of tubing could be used for the first exercise and the third exercise just a couple of those olympic plates 10 lb plates is all you’re going to need there pinch them and walk last one an Olympic Bar so hopefully we’re kind of starting to fill in some of the gaps here you guys have seen all the chest workouts you’ve seen the shoulders the back legs now we’re just going to try to get fill in the blanks for some of you guys who’ve been asking for the forearm workout guys if you want the entire system all put together for you not in peace meal but all together over 90 days to get you in the best shape of your life head over to aex. com right now and try it out for yourself I guarantee you put this system to work for you it’s going to get you in the best shape you’ve ever been in and it’s going to get you there in the least amount of time with no wasted effort thanks again guys we’ll be back we are coming back with part two of nutrition we we’ll start dealing with our snacks our lunch dinners we’ll get into all that too thanks for watching guys I’ll see you here next week [Music]