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Ripped Forearms Workout (SORE IN 6 MINUTES)

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Rating: 4.0; Vote: 1

If you want to build ripped, huge forearms you don-t have to do long forearm workouts to get the job done. In this video, I-m going to show you a forearm workout you can do in just 6 minutes that will help you to build bigger and more vascular forearms with just a few exercises. The key, as with any brief workout, is that you increase the intensity of your training to offset the lack of time spent training. This forearm workout consists of just three major exercises for your forearms. It begins with an empty bar. Pick it up and start trying to do bar rolls, with your wrists bending backwards on every turn. This will work the forearm extensor muscles on the backside of your arms. The goal is to see if you can complete a full minute without stopping. If you must rest, do so briefly and then get back to the remainder of the exercise. As soon as you put the bar down it-s time to go onto the next exercise in this forearm workout, the bar hang. This is as simple as it gets in terms of the execution of the exercise but it is difficult to actually perform for a full minute. Here you just grab onto a pullup bar, keep your arms straight, and just hang for as long as you can. Because of the fatigue you already have built up from the first forearm exercise in this circuit you are going to find this much more difficult than it looks. See if you can go for the full minute and then immediately go back to the bar. This time, when you roll the barbell you are going to do so with your forearms bending downwards towards your thighs. This slight change will actually put all of the work on the forearm flexor muscles instead. Curl for the entire minute if you can and then put the bar down and go pick up a pair of challenging dumbbells. The farmer-s carry is the next forearm exercise you have to try and do for one minute. Again, this normally wouldn-t be such a touch exercise, but at this point in the forearm workout and with the fatigue you have built up already this can be grueling. If you don-t have the space to walk back in forth with the dumbbells you can always walk in place. Either way, the goal is to try and get through an entire minute without having to put the dumbbells down. You are now in the last two minutes of the workout. Once again, you-ll pick up the bar but this time you are going to perform 30 seconds of the wrist roll backs and 30 seconds of the wrist roll forwards. The burn may be so intense that you want to quit and give up, but do not. This is when the magic happens. Push yourself harder than ever before to try and get through these final 2 minutes. From here, it-s back up to the bar once more to see if you can perform a simple bar hang for the final one minute. Not many can get all the way to the end without dropping from the bar early. Be one of the ones that does. Challenge yourself and use every last ounce of strength you have in your forearms to see if you can survive this 6 minute forearm workout. If you are ready to trade in unnecessary workout length for intensity and better results, then head to and get one of the ATHLEAN-X Training Systems. The program selector tool in the link above will give you the chance to see which program is best matched to your current goals and will have you training like an athlete in just minutes from now
Date: 2022-04-22

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Comments and reviews: 10

MyNamesNotChom
For people working out at home you can go to your local hardware store and buy a rope and thin pvc or plastic pipe. Cut a hole through the centre and thread the rope through and tie a knot on one side. Tie the other end to a weight, dumbell, bag with items in it. Then you grab hold of the pipe and roll it until the weight is at the top, then roll it back down the other way. Excellent forearm workout for like $6
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Epix
Minute 1: Wrist Extension Curls (Roll The Bar Back) 0: 30
Minute 2: Dead Arm Hang 0: 52
Minute 3: Wrist Flexion Rolls (Roll The Bar Forward) 1: 16
Minute 4: DB Farmer's Carry 1: 33
Minute 5: Wrist Rolls (30 Sec Forward - 30 Sec Backward) 2: 07
Minute 6: Dead Arm Hang 2: 20
-REMINDER-
- (Each Exercise is to Be Done for 60 Second Total)
- (The Entire Workout is Only 6 Minutes Long)
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Canuck_Gamer33
I know the internet is full of jerks but how can this vid get 1300 + dislikes? This guy knows his stuff, never comes off as a jerk, know-it-all and if those people would actually take the time to try the movements demonstrated in these vids, they would realize they work! I only wish I had some before and after pics from when I found this page.
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sport
it took me a long time to know that my forearms are the cause of my weakness
how did I know that? whenever I pick something heavy my whole arm feels ok but my forearm feels like it has been riped off
so my tip if you feel weak even though your biceps and triceps feel good it's your forearm, trust me on this
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Dane
How often should I do this? Also, when should I put Abs in? These are my final two pieces: )
I-m currently doing:
Day 1 - Back/biceps
Day 2 - Chest/triceps
Day 3 - Legs
Day 4 - Shoulders
Day 5 - Rest
Rinse and repeat: P
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Peter
This is a such a legitimate workout routine. I did this a few times a week and my rock climbing endurance shot through the roof. Not necessarily strength, this is a strength endurance routine, but I could last way longer on certain routes.
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James
The only set I fully completed was the first bar roll. After that I had to stop mid-way on all of them. By the time I got to the last hang, I only lasted 15 seconds. This forearm routine will definitely keep me challenged for a long time.
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NUK3
Do this workout build good strenght or just endurance and hypertrophy? I know i will get a bit of forearm strenght but what im asking is if this is a good strenght building for the forearms or should i go with a other forearm workout?
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Dewi
Picked up my courage and tried it today. I managed 5 seconds of the second hang. I couldn-t feel my arms any more. Showering after the workout was very difficult. Will do this one regularly to test progress. Thanks Jeff.
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don's
If i rotate the rod from close grip i feel pressure on my above muscles around my elbow compared to if i rorate while my arms are in straight posing means no wide or close range just in the range of my hands.
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