Ripped Forearms Workout (SORE IN 6 MINUTES!!)

Ripped Forearms Workout (SORE IN 6 MINUTES!!)

What’s up, guys?! Jeff Cavaliere, You asked for it, you got it. Sore in Six Minutes forearms. Guys, we’re using an empty bar here, today. But by the time you’re done you’re going
to be screaming at me “Jeff, it’s too damned heavy.” I know. It’s six minutes of condensed work. Here’s all you have to do: you grab this
bar, and what you’re going to do is, you’re going to do a reversed wrist curl. So you’re doing wrist extension here. In order to roll the bar backward, you’re
doing repetitive wrist extension. So you’re working the back side here of
your forearm. You do that, now, for one straight minute
and even if you start to abbreviate the range of motion that you can get as you fatigue,
I still want you to try to crank out another rep, and another rep, right and left, right
and left for the entire minute. As soon as you put that down we’re just
going to hang for a little while. Literally, we’re going to go right to the
pull-up bar and we’re going to try to do a dead hang. Obviously, this is taxing on your grip. That’s okay. That’s what we’re trying to do. We’re trying to fatigue you quickly here,
in just these six minutes. As soon as you can’t hold on anymore, or
if you can make it the entire minute, you drop down, and you go right back to that bar
again, and this time, instead of bending your wrist backward to roll the bar, you bend your
wrist down, toward your thighs. So what you’re doing now is, you’re working
the flexors here in the forearm. So now, on the other side of the forearm you’re
getting the same activity. Roll it, roll it, roll it, roll it. You want to see if you can do this for and
entire minute. Now when we’re done with this, instead of
going back up to the bar just yet, we’re going to grab a pair of dumbbells here and
we’re going to start to walk it out. So instead of hanging, we’re walking. Nice, and easy. we’re going to do a Farmer’s Carry. Again, here the goal is to just walk back
and forth and I don’t care if you don’t even have any room to walk back and forth in. you can certainly walk in place. Once again, these dumbbells are taxing your
grip, and forearm, just by the virtue of holding them. Don’t go very light here, or you won’t
feel the stress. I’ve got 70s here. Not overly difficult. However, when you pair it up with the exercises
I’ve already done it becomes pretty damn hard. Again, if you can make it the entire minute
that is your goal. If you can’t, you put them down, and you
come back to the bar once again. This time we’re going to go 30 seconds of
rolling it backward, and then 30 seconds of rolling it forward. So you’re going to get, again, the backside
of the forearm, and the front side of the forearm divided amongst this one minute time
period. Then finally, we’ve got to go back up there
and hang. This is where separate the men from the boys. How long can you hang from this bar? Can you make it the final, last minute? I’m telling you, by this point it’s brutal. The burning of your forearms is tremendous. Your fingers won’t even feel like they work
anymore. But that’s good. That’s what we’re looking for. We want to see if you can grit it out, grind
it out, and hang up there for that last, final minute. So there you have it, guys. The Sore in Six Minutes: Forearm workout in
the books, and proving once again that you don’t need to work long in order to get an
effect in your muscles. What you need to do is, you need to work hard. Here again, we’re putting condensed effort
into a short period of time to illicit a better training effect. The ATHLEANX program is founded around these
very same principles. If you’re looking to trade in some workout
length for workout intensity, but at the end of the day, a better result; head to
right now. Click the link below the video. Use our program selector to find the program
of ours that best aligns with your goals, while understanding the fact that you’re
going to work hard in all of them because the principle of hard training and effort
will never go away. In the meantime, if you’ve found this video
helpful leave your comments and thumbs up below. The other Sore in Six Minute workouts are
all here, on this channel. Make sure you subscribe so you don’t miss
a single one. All right, guys. I’ll be back here again soon. See you.



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  • Olle ร…ren

    More like "sore in 2 minutes". Can barely close by hands after this lol

  • Rinku Chatterjee

    yeaaaa……wanna try this๐Ÿ˜ˆ

  • IFreakingEatPeople

    Yeah this shit is unreal I forgot about the hanging and just did rolls with farmer carries and even that shit just kills

  • Adam Ben Kacem

    if that makes my arms look like his, im gonna do this workout every day

  • Rafael Ruales

    my forearms are sore just from watching this

  • Scott A

    Insanely great channel…. but can you please make videos like this I can follow along to?

  • Tony Ford

    Murdered me thanks

  • Shekhar Sajwan

    Jeff you are nuts๐Ÿ˜‚….but hell if it works !

  • 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

  • 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.

  • ุฃุญู…ุฏ ุงู„ู…ู†ุตูˆุฑ

    im gonna end up on a gym fail video

  • Francisco Gonzรกlez

    Simple and effective as usual Jeff, thank you. How many days a week do you recommend to do this particular workout for a seasoned athlete?

  • CabooseGI

    Hey Jeff, do you have a calisthenics forearm routine (if it's even possible) that can be done at home

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  • Ivan Dragoslavic

    Hehe – fire. Thanx!!!

  • S L

    Sore in 6 minutes. Thats what she said ๐Ÿ˜

  • Dewi Evans

    Picked up my courage and tried it today. I managed 5 seconds of the second hang. I couldnโ€™t feel my arms any more. Showering after the workout was very difficult. Will do this one regularly to test progress. Thanks Jeff.

  • Lone Wolf

    Any suggestion for replacing the hanging? I can do this at home except I donโ€™t have a place to hang my carcass

  • Pugilist Enthusiast

    ima try this. see if i can solve my skinny dickarm syndrome

  • Karan Gupta

    Bakwas bahot karta hai

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