Forearms workout movement you can do at home.

So this is just a few movement that I do for my forearms. Its very effective if you do that everyday. So this is my " Leverage bar " Lol.. I do this training everyday before going to bed. This is mostly my wrist training for punching power or arm wrestling etc....

Before that, I do reverse Curl 3x10, Wrist curl 3x17 , wrist roller 3 complete winding and Isometric Hold with a Rope.

In this video ( Just the movement ) :
1. I do leverage bar rotation each arm 3x15 rotation
2. Then I curl it upward 3x15 each arm
3. Finally when Im on my knees 3x15... and you can see the muscle that it works.

Category:

Sports

Tags:

• Forearms.
• Workout
• gym
• muscle
• Training
• CoC
• COC3
• CoC4
• CoC1
• CoC2
• Wrist
• curl.
• training

[qualkeck91]

bad idea this tipe of exercise is almost worthless ! -1

[AlexCoC3]

@qualkeck91 Mkk .. watch any armwrestling training video or any gym of a baseball club like me.. you'll see its effective and not worthless

[ambriati08]

The 1st exercise you do hurts my wrist. is that supposed to happen or what?

[AlexCoC3]

@ambriati08 hmm noo... Lower the weight then

[dkblade27]

Thanks for vid. Just want to clarify some stuff though. Bruce lee did say forearms are dense to train everyday but he's slightly wrong. Your forearms need recovery as well and they can be overtrained - I injured my wrists from exp. Almost any workout targets your forearms so make sure they get rest. I'll say 3-4 days is good.

[AlexCoC3]

@dkblade27 yeah I know. it depends if you workout a lot like I do too. In my case I do. grip+forearms= day 1 ......Forearms=day2 .. off day=3.. Grip+forearms= day4 etc...

[jimaldo64]

@AlexCoC3

i started using this dumbbell exercise a couple months ago...i actually thought i'd invented something new!! i started it doing it to strengthen my wrist/forearm for doing pull-ups :-)

@qualkeck91 this exercise works a treat if you'd actually try it

[Gwedo898]

@qualkeck91 It strengthens ur wrist and overall forearm. I use it and i find it very effective. And AlexCoC3 good video

[pataankilla]

well it dosent look like this is doing much for u because your forearms and arms are skiny as shit so dont thnk it wil do fuckal for anyone else this sock wanking exercise

[83dannyphantom]

I saw you pulling out the tube sock an was like "Whoa! what kind of wrist exercise is this?!"

[killerlite07]

how long would it be till you see results if I did this kind of workout at least every other day? And for a beginner what do you think would be a good dumbbell weight for the workout.

[GFXDesignery]

Your bicep kind of looks like a golf ball....try Hammers with your dumbbells. You earned my sub i like this workout :)

[ambriati08]

@AlexCoC3 yea okay for example i never done this so im just starting and my bar is about 1-2 pounds and the lightest weight i have is 2.5 and with one of those its too light but with two it feels better but it hurts my wrist so should i just keep workin with the one 2.5 only?