Ripped Forearms Workout (SORE IN 6 MINUTES!!)
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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.
For more forearm workouts and exercises for bigger forearms, be sure to subscribe to our channel here on youtube at
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What does it mean when your forearms are really stiff the day after these exercises but not sore?
Should I add this workout everyday or like with biceps only?
This was brutal. Lol. Thank you. Trying to up my pull-up count.
This is dangerous, i almost got hit by a car because the breaks of my bike where to heavy🤣🤣🤣
Very helpful!
Can we do cardio after this 6 min session
My gym doesn't have free bars, they are fixed to the racks, can I do this with dumbells set to the same weight as the bar?
Jeff , great video!! Howoften a week to do this in order to get veiny forearms?
This was an insane workout, I could barely wash my hands after finishing it. Amazing!
Wish this man was at my gym as a personal trainer
My arms
My forearms are feeling the burn just by watching this video 😂😂
I can't wait to walk in the gym, only do forearms, and leave in 10 minutes.
0:27
0:48
1:12
1:30
2:06
2:21
The pumps are crazy
Ok this workout made me puke
Keep up the good work, Jeff 👍🏼
Can we get sore in 6 minutes for push pull and legs split
In 2 or 3 week it will
When you have to sit down from doing arm exercises.
2:31 💀
That doesn't seem so bad…
Holy shit my arms are falling off
I did this on with biceps and back and my forearms were already burning pull ups but I did them anyways, 3 days later I was still sore like wtfffff I was walking like a trex
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.
Daddy Jeff, will you write an anatomy book for us? <3
This gives me anxiety for some rzn.
The proof Looks worth it tho🦾
I guess I’m with the boys who can’t do the hang 😅😂
Other youtubers: make 10 minute video for 5 minute workout
Jeff: makes 5 minutes video for 6 minutes workout
1min roll back
1 min hang
1min roll forward
1min farmer carry
30seg back
30seg forward
1min hang
Please tell if this workout can be done daily or not.
"I've got 70's here, not overly difficult" -The king deserves a compilation of all his humble-brags, just sayain.
How often do we do this?
Excellent workout for forearms
I always love it when excersises can cross over like the farmer walk. Not only working the forearm and grip but also getting some work on the legs!
Can’t this hurt your wrists ?
Hey Jeff, I watched this video yesterday and I tried today, man i failed on the last dead hang, amazing stuff bro
Video title:sore in 6minutes
Video length:5:26minutes
Jeff: I don't care if you can't breathe. You're supposed to manhandle the bar.
What can I use other than a barbell?
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
Nobody but athlean x video duration – 5:28 but video title is 6 min wourkout.
How to correct carrying angle elbow
Can you give a grip strength exercise thanks
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 😛
at step 5 every time i was rolling the bar with my left arm it felt like someone was stabbing my forearm
yoo i did this for 2min and i dont my arms anymore
I dont have complete range of motion on one wrist because of carpal tunnel 😕 what can i do?
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?