4 arm exercises

[TobiasReese]

Good tips. Thanks for the video. Peace.

[dingdongditcher69]

thanks i didnt want to have to go to my school just to do wrist rollers

[meadowsirl]

fantastic idea, thanks for sharing

[abetterplaceband]

dudes this is a great 4arm video! letting the weight go down to the fingers is an idea i haven't tried but i bet it'll work my muscles even better than before. thankx heaps for posting this :)

[rocmaverick]

Great video man.

[hooligun76]

thank you

[szili93]

thanks man,this video helped me alot

[amsaeed]

Hi,

how did u make that slip bag in the back? the small one that is.

thanks

[ameenuk2000]

You look alot like Mr T

[NiQui101]

this is a nice video to be watch by those weaker left hands for drummers....if they want to develop muscles to balance the strength of their right then i recommend this video....this is a good step to be workout....

[vivekswat]

This video is really awesome ... Thanks to this guy .. He explains everything in a very good manner ... I wish he was my coach ... Good on ya ! ! ! Cheerz bro

[silentninja5555]

is that a stress ball or a rubber ball

[skyman95946]

thanks man, very helpfull.

[shocklkl]

Heyy, i just bought two 5 kg weighs...can some one maybe make a video..or a list of exercises with instructions so i can build a program.. ? i've been doing push-ups for few weeks and now i want to start doing exs. with weighs...plz help me ;)

Thank u

[Battlefronthero]

sure bud--- 1these arnt the best for curls, but if you can manage go ahead and try, 2put one behind you head and grab the weight with both hands lifting it over your head about 20 times. 3hammer curls. 4 if you have the right place for doing dips, you can put one on each leg and this will build the back of you arms quickly. good luck send a message if you want more info

[inbredagogo]

That dowel rod is a good idea, but what I did is drilled a hole in the center of the rod and tied it through the hole instead of using the screw. Also I cut a shorter dowel to to put the plates on and tied the rope to that, this way you can just slip the dowel rod through the plate and not have to untie it each time, and you can add more plates for increased resistance.

[XKninjaX]

yea the dowel trick works

[mindlessnick]

i just did the dowel weight trick with a gallon jug of vinegar once up and back down. I can barely type this, jesus.

[RichwoodKing]

haha!

Thats a GOOD sign!

Peace and love

[warrior350es]

I tried the finger roll forearm curl, it makes a big difference.

[hopeitsgewd]

the repititious ball idea sounds like a really good way to get arthritis! :)

[steveystevesteve]

cool video (Y) ill have to try that first one!

i do the last one alot, it actually does work really well when its done properly =]

[blaza59]

ive been sparin and hittin the bag wiv my m8 whoe's a boxer, and he wants me to cum along to his gym, is there any advice to give?

[ragnorak642]

i like the creativity of the last workout

[winkawak]

will it make my wrist bigger(add some muscle around it)?

[FightChannel]

Any muscle group that you train with resistance will become stronger and gain in some size

[alaneazy]

@winkawak try wanking

[Tagemandbagem]

That's my rope!

[yesandohdoyoumind]

When you train the same muscle group you need to alternate days arms 3x week different days etc

[gongzee]

I assume just using one of those exercises would be good enough, but if you had access to all of those methods, is there any one of them you would recommend above the others?

[tmacdatrumvp]

great tips bro, gonna try this out.

[KINGJUFFYJAR]

Cool vid man, will give it a try here in england !

Thanks.

[dillan94P]

ive been doing these for quite a long time, and i admit i feel amazing burn, but i cant see any results, any tips?

[FightChannel]

Increase the poundage at least every 4 weeks

[dillan94P]

so how much burn should i be able to feel in my forearms, like crazy burn, or alright burn, or like ur sweatin aftah or wah? thanks.

[FightChannel]

Do each set to failure and you should feel insane burn, it might lessen after you have been doing this exercise for a while though as your muscles adapt, that's when you need to increase the pounds a bit

[dillan94P]

oh i see thank you for the help.

[ankio0789fgtyh]

increase the weight by 1 pound every week start at a weight you can lift fairly easily and increase 1 pound a week. Make sure you rest for at least 5 days, as the weight gets heavier and heavier you will need to rest for 6 and eventually 7 days to fully recover . Also to help the muscles grow stronger and bigger and this will also help the muscles recover quicker, do daily stretching and daily cardio because this keeps the muscles loose and gets more blood to the cells , hope that helps

[dillan94P]

thanks it definetley did!

[ankio0789fgtyh]

cool

[DaBEARS4real]

I think you might be overtraining. Do not do this exercise everyday. Give your muscles a couple of days off to recover and do it again. If you work the same muscles everyday, you won't see any results because the muscles don't have any time to rest.

[dillan94P]

are you sure lol? i kinda heard about you seeing results faster if you overtrain etc, but i never thought u would have to like wait for your muscles to rest completely to see results.

[pimking69]

where the hell did you hear this? a muscle wont grow if it has no time to recover simple as that. so how can you get better results from overtraining it and not letting it rest?

[HSLman]

whatchu think of them gyro powerball 4arm stuff?

[FightChannel]

Well I cant comment too much on them because I have never tried one, but they look to be useful for the wrist and forearm areas I just prefer some resistance while working those areas

[ManuelFontan]

hey man thanks alot... i always wanted my lower arms bigger never knew any good workouts though.

[Sjrsz]

Thanks allot once again, ive made the tool you demonstated, but I didn't use a nail, I drilled a hole in the middle then attached the rope to the stick.

[fatlips1]

im going 2 get myself a ball brb lol and thx man

[SwatTeam4998]

thanks

[SwatTeam4998]

thanks

[habib077]

great method

thanx man

[Sjrsz]

Thanks allot! Very creative the last exercise.

[MaroBoi69]

Dis guy no's wat hes talkin about look at his results

[shiggystyle]

Thanks for the video!

[SidJustice1]

Works 100% guaranteed!! Thanks, FightChannel

[unclelez]

forearms are the king

[crimez786]

yeah your right iam 04 and i can beat a 34 year old man in armwriesling

[Goliss8]

Nice video, thanks.

[Haambe]

Great video and information, im gonna try some of them out.

[TemplarX2]

There's not a lot of muscles around the wrist area. I have pretty arms and forearms but still my wrist are rather puny looking. this guy's wrists are not that big either.

[ssStupendous]

sweet!

[davebirnbaum]

hey great vid. and interesting techniques that i learned while watching it. ok so heres the questions. 1) how do you prevent the rope from getting wrapped up in one side and just giving one forearm a bigger work out than the other (an idea which bothers me because it wont let you develop symmetrically) and 2) (less important) so forearm strength improve power behind a punch and increase speed your saying. if i missed something feel free to correct me.

[FightChannel]

hmmmmm good question! well maybe place 2 small finish nails into the wood with maybe a 1 to 2 inch gap to keep the rope even and in the middle

[laneluv18]

dude great workout and vid!!!!!!

[Jonny5771]

WOW thanks, this will help me allot. I like the idea with the rope and stick, very clever :).

Thanks

[FightChannel]

Well to answer your question, it seems like it is your genetic disposition, to have small wrists and joints? if so it will be a little harder than normal, but if you train hard and use good judgements and exercises expect some changes somewher within 5 to 8 months

[ringunikakero]

sensei!! hahaha thnx so much man

[sukaebanaja]

MAN UR COOL :)

[cuseballer3]

how many time a week do you do these exercises

[BigFerret]

Excellent video, man! i´m playing guitar and so a strong wrist and forearm are important to me, thx. By the way, do you believe things like the Gripmaster etc. help too?

[FightChannel]

this will benefit you greatly with your guitar playing, I have tried many grippers, and they all have their functions, but the good old rubber ball seems to work better for me and the hand wrist and fingers

[BigFerret]

Thanks, for the quick answer. I´ll try the ball then, it ain´t to expensive, even for a student/musician - and we´re known for being broke all the time!

[jamesecash]

This guy is great! Excellent videos!

[8VXU6]

thanks I need to get a ball, and I got weights at school but my wrist hurts from doing a lot of push up so I need to do more things then that

[Mclean113]

I dont know why but my wrists allways crack everytime i do these exercises.

[FightChannel]

thats normal with some people, use a lighter weight and use a ball to strengthen the wrist areas

[THEGODOVGODZ]

i eat healthy an im healthy but when ever i work my uper body out my shoulders crack, my elbows crack, and my rists crack...eg, i do push ups my elbow and shoulders crack, i lift weights everythin cracks. y? is there sumthin im lacking in my diet? my diets mostly chicken,milk,potatos,beans,cho­calate.

[bowlingballheadz]

great ones

[sureshothwarang]

just what i need for bboying tnx 4 dis

_tekkenphil.tripod.com_

[TbaginANDBuck]

rad video

[seether699]

lol thatnkx for the tips guy .. really helpfull..but all i have is one dumbell and a pulley tension thingy will that help me with my bicepse tri and forearms?????

[WillVandom432]

i once got dared to climb on COLD monkey bars and now , the middle part of my arm hurts and i dont no what to do

[1234fss]

ok ill do the 1st exercise with 2 dumbells and ill bring a sueezable ball everywhere i go from now on lol

but i cant do the last thing cause i dont have that stuff

thanks for the tips

[Clueless41]

Find a roundish piece of wood or anything, tape the rope to it or use what you can to stop the rope from spinning, and tie a water jug to the bottom of the rope or a brick like he said in the vid...

[spankmeyer]

You could always try the pinch grip exercise too, just get some newspaper (2 pieces, 1 for each hand) and grip a corner of a sheet in each hand. Try and ball the newspaper up using the tips of your fingers. Once balled up, give it a few slow squeeze reps. When it loses its spring and it is no longer a challenge. Start again with two new sheets....

[2pacisreal]

Very heplful hints, the roll up the weight thing really really works! thank you

[whiteyonwelfare]

fuck bowflex and all that sissy shit. Old school dead weights are the only way to go.

[SaltyProduction]

FUCK YAH

[armwrestlerJA]

awesome video, some exercises there i havent seen before so thanks. i bet you are good at arm wrestling!

[prakasha78]

Thanks Man..tips were really useful...

[ubcs96]

Hey Fightchannel.. I was wondering if U would possibly know How I could gain weight and get bigger.. cuz I keep trying to gain weight but nothing much happens and well I work out and I workout but the results only last a few minutes what do u recommend?

[FightChannel]

@ ubcs96! firt of all your genetics dictate what your body is capable of doing, but do not just depend on working out to gain weight, I dont know what type of weight training you are doing but you might want to try basic compound movements with more solid weights that will lower your reps, also you need to eat way more than normal at least 6 well proportioned meals per 24 hours, and last but not least more rest and sleep per 24 hrs

[ubcs96]

damn it..

well..

all I have right now is 15 pound.. dumbbells thats it! and well I was wondering If u knew any kinds of food that has alot of protein soo that might help it a lil faster.. thanks for writting back I appreciated it.

[Promaster777]

I do all of those exercises. i have to say that the wrist roller (wood, rope, weight) has been the absolute best overall yet. The bottoms of my forearms are rock solid. I'm up to a 20lb weight and can't wait to hit the 35 someday. Nice vid, keep it up.

[LionBalls66]

Static holding as in just standing and holding as much weight in your hand as possible?

[xaulzan420]

great tips, how would i bulk up the forearms as fast as possible tho just for size and definition im not looking to fight, just to fuck.. haha

[jax9697]

in my opinion, the best way to strengthen grip, and strength yet put mass on forearms is static holding dumbells.

[Dasasad]

I love your finger roll technique, its extremely effective. Thanks a lot for it. Is it alright if I use dumbbells and do them one hand at a time?

[FightChannel]

Yes I highly recommend using dumb bells and one hand at a time

[LionBalls66]

Well I've broken both hands in fights and its not a pleasent experience. Im not talking about repeatidly punching the sidewalk with haymakers, I mean applying little force and hitting repeaditly. I heard this builds up calcium in the knuckles and bones of the hand strenghtenting them. Also that it builds up calises on the skin of covering the knuckles.

[FightChannel]

ok understood, well street fighting is not wise to start with, hitting a human being in the head is at times more dangerous for the puncher, due to the hard bones in the head, next time try to target soft spots, the neck, arms, soloplex, abdomin, etc

[LionBalls66]

Hey man great video. I gota question that is kinda off topic but you seem like you know a thing or two about fighting/training.

A friend of mine tells me that if you punch something hard (concrete/solid wood) a couple hundred times a day it will make your knuckles harder & your hands more solid... This true?

[FightChannel]

Yes this is true, the hardness will come from the cast that you will have to wear for a few months. your knuckles are already hard the are bone under a thin layer of skin,

what would be the purpose of harder knuckles anyway?

[Milney23]

hi im 15 and was watching this video is the ball exercise could you just use a stress ball

[FightChannel]

If the stress ball is squeezable then so, the purpose is to work the hand, wrist, and finger muscles

[BeyondBerserk]

Yo thanks a lot for that idea, my wrist always get fucked up on standard wrist curls but that rope idea is ingenus!Keep up the great tips!

[hitman786jl]

WASSUP GRIM

make a video for HATTON and MAYWHEATHER I D LOVE TO HEAR UR OPINION

take care

[guitarplayer3x9]

i dont have a lot of things at my house so i use an uumbrella and dumbbels lol i just tie it together, 16 lbs okay for it?

[FightChannel]

Hell yeah dude, too much hype is placed on fancy equipments, but you can get the same results from basic household goods

[guitarplayer3x9]

i got huge legs and skinny forearms, im 5'10 195 lbs im a little overweight but i would be around 170-180 lbss without the fat, its mostly in my lower body, i cant even bench or curl that much, but hopefully the weighttraining class offered at my school will help me, also im 15

[DanNegron]

Hey love your videos there great GOOD JOB!

[snaplecapfacts]

This is a great vid, and I do the exercise with the rope and pulling the weight up and down. Is it true that by doing it, it helps hitting in baseball?

[FightChannel]

It helps with anything involving the use of forearm, wrists and hands

[runkidrun11]

ye man very good tips man ty

[zivotba]

Very nice of you to take your time and answer all the questions. It is greatly appreciated.

[FightChannel]

thanks zivotba, it's all good :-)

[Hazmat0357]

quick question was that ball u were squeezing just a simple raquet ball?

[FightChannel]

Yes it is!

[Hazmat0357]

great video man...thanks for all the helpful info....been working out for about six months now...but i never want to stop learning new things or diff ways to build certain muscle groups...thanks

[greenpoop123]

hi i am 14 and i was wondering if i should do weights because i dont want to be short

[FightChannel]

What you first need to do is stop believing everything you hear, a lot of people spread unproven rumors, and whats worst is people that believes it,

Lift some weights and stop worrying about "fairy tales"

[daggersword]

I am an Asian who is 16 this year. Would you recommend I go for weightlifting?

[FightChannel]

Yes I would highly recommend you start lifting weights

[hitman786jl]

hey my name is ahsan k im 15 turning 16 this year and i have a fight in christ mas wat would u reccomend my fitness is good but is it possible in 3 months to increase my foream size/ definition and thanks this is a great video

[FightChannel]

Hm 3 months is border line but do-able, Do all variations of wrist curls with moderate to heavy weighs, use weights that will allow 8 to 10 reps and no more train the fore arms every other day

[hitman786jl]

kl

last question if i box with dumbells will this increase my hand speed

[FightChannel]

No! it will create the illusion of faster hands, practice makes perfect, if you are seeking faster hands then work on the punch and technique, also try shortening the distance from the oponent

[hitman786jl]

so on a punch bag if i keep working my tech on that

my punches should become mpderatly faster

[FightChannel]

If your goal is to increase hand speds while punching, then yes by working on the technique that will allow you to punch correct and with speed will occur,

I would start with the jab

[hitman786jl]

kool man ur a great help thanks for taking the time to give me sum important info which i cant get cos in uk boxing seasons over right not thanks alot

[FightChannel]

you are welcomed! just keep in mind we all posess the ability to generate great hand speeds, we just have to learn how to tap into it, and the best way is by technique, also keep in mind, that not every punch will be able to be executed at top speeds, so focus on a few combos that you would like to deliver a little faster and then work on it

I suggest you work on speeding up the jab then a favorite combo, such as the good ole 1-2

[chunkachange]

hey do you know why my wrist pop when i use the bar method..?? i'm a pretty fit dude just my wrist are very weak feeling.. would you know what to do or how to make them stronger?

[FightChannel]

For your wrist try the squeezing ball technique I mentioned in the vid

[rocker12347]

good video, thanks

[garts774]

excellent, thank you :)

[prsoulja]

thank you for this video brother i. my forearms look like string beans. big help! now i need to find a piece of wood.

[DeathByUke]

The wooden bit off a broom is really good

[GMBregoli]

I just tried the wrist curl exercise just like you showed in your video I must say rolling the bar onto the fingers is a great tip. I have one question though how many times a week do you recommend doing this exercise?

[FightChannel]

3 times a week or every other day

[krizpy98]

how long should it be befor i see the changes

[FightChannel]

It would be hard to say not knowing you and your genetic capabilities, but if applied with great intensity I would say some where between 4 to 6 months

[supralover24]

very good fella

[nguka408]

macgyver

[Ntinolatino]

thanks for that well done

[skaterdie93]

Great video

[ckobo84]

Just experiment and do what feels right. 5lbs seems rediculously light to me. But thanks for complementing me on my strength, I ain't no body builder, lol! This guy seems fairly well built, but he sure is lazy and lethargic in this video!

[MURcielago3314567]

this nigga aint big .. so i wouldnt buy anythin he sellin

[FightChannel]

@ MURcielago3314567! I am not selling anything! nor claimed to be big, your ignorance is great

[Flakester1]

No offense but you interpreted what he said wrong

He was saying it like he wasnt gonig to listen to anything you say not literally buy it he was just being a smart ass

Thanks for the vid =]

[ckobo84]

5lbs seems way to light to me, I have 18lbs on my wrist roller and I'm just starting.

[FightChannel]

Maybe I should have stated this is not for maximum poundages, or for bodybuilding type growth/training, it is for strengthening the specific area mentioned, with boxing being the main focus

[miowkitty]

nice technique... nvr heard of it b4... gonna train wif tha technique man... cool

[OhMymy]

Is it ok to do it with a 6 lb dumbbell?

[FightChannel]

Yes d bells are ok also and great for varity

[OhMymy]

thanks

[navysealboy62]

ive been doing that rope and dowel thing for 1 month and ive already seen some improvements

[FightChannel]

I have been doing the ball squeeze for about 1.5 years now, and it has improved my grim. hand strength etc greatly

[DeathByUke]

The rope thing is great i use 2.5 lt bottle of water and works great and it really helps because u gotta keep it steadyt and stuff

[FightChannel]

2.5 LT bottles are a great idea

[deaddog]

some good ideas man i like the last 1wif the rope that looks good lol i shoulda watched this b4..i damaged my wrist in my recent sparr coz of my skinny wrist i js throw a few swings and my wrist get busted up.. but ima get the hand grips tho ... nice vid

[DeathByUke]

I dont advise getting handgrips yes they help but in long run they form tendandcites in your arms use an eagle claw or the rope and the rolls off the knees

[rja777]

Nice thanks for techniques I will use them to prepare and train.

[shitheadthegreat]

this guy is hilarious.

[redwask]

nice vid, very helpful

[noblink123]

that was a nice vid. keep it up

[da1andonlyjames]

do you have any tips on biceps and triceps mayben even shoulder muscles?

[Jeremymtw]

biceps, basic dumbell arm curls, hammer curls rock becuase they also work the forearm. Triceps try the frenchpress or skullcrushers(youtube serrrrch)shoulders, shoulder presses lateral raises, ect.

[alucha]

thanks, a lot....luciana.

[ChicanoFromTheNorth]

lol Antonio Everybodys got different problems eh... i have smaller fore arms but Real Nice Pecs :D

[mb00063942]

nice...

[joelflip]

thanks...great advice..

[antonio93]

Post up a video on how to get stronger pecs oh by the way thxz for the vidoe really helpful.

[Jeremymtw]

try dumbell flyis, benchpress, pushups.

[antonio93]

Thxz man