The GREATEST Forearm Exercise You’ve NEVER Tried…

If you want big forearms, then this might be the best exercise that you've never done.

Most people will train their forearms with simple wrist curls and wrist extensions with either a dumbbell or a barbell. While these are certainly viable exercises to get big forearms, if you've been doing them for a while and you're not getting the results you are looking for, then look no further than this forearm exercise.

The setup is simple; all you need is a band, a barbell in a rack, and either a dumbbell or kettlebell. Simply wrap the band around the handle of the dumbbell or through the handle of the kettlebell while it is resting on the floor. Then, wrap the other end of the band twice around the end of the barbell while it is resting in the rack to make sure it is secure.

Once you have the band setup around both the weight and the barbell, grab the end of the barbell and start rolling it forward with your palms facing down. As you continue to roll the end of the bar, the weight that is attached to the bed will start to ascend upwards towards the bar. You can either roll the bar until the weight reaches the top or your forearms start burning too much that you can't continue rolling the bar, whichever comes first.

This will will engage the forearm flexors and work on the meaty underside of your forearms.

If you want to build the top of the forearms and work your forearm extensors then simply do the same thing but roll the bar towards yourself instead of away from you.

Whichever part of your forearms you are looking to build, you have an option while using the same setup. Perform 2-3 sets in either direction, or both, if you are looking to get big forearms.

If you haven't tried this exercise before, you are going to want to add it to your routine to build bigger forearms. Now, you'll have more options outside of the wrist curls and extensions you have likely been doing before this.

For more tips on how to build muscle and get big forearms, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.

Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[sameerbharti]

Me: trying this exercise
GYM owner: Get out

[Sigrt]

Biceps curls in the squat rack is done. The time for wrist rolling in the squat rack is here!

[masteryoda]

Bro's forearms have their own biceps

[_DrinkMoreWater_]

Now all the barbells will be taken because little Timmy wants to even out the other forearm…

[anandmaurya]

YouTube randomly recommended this guy after 5 years

[david_g_yoon]

This is actually the one that almost everyone recommend and it sure does work so well. It will kill your forearm in less than 2 min

[Abcdee]

"if you own your own gym, use this"

[therugbyleagueguy]

We tied a plate to a piece of rope and a broom handle back in the day.

[donovanoberlies-zrtc]

Absolutely love these videos, I started my workout journey a little over a year ago and Jeff has helped me learn and do so much. When I started I was just 16 and had no idea what I was doing but with Jeff’s videos I have learned so much and continue to learn more.

[ham]

Oldschool method this. My old man used to do this back in the late 60s

[johnnykiehn]

Jeff I go to a public gym, I’m not taking up a whole barbell to hit forearms on one end of it

[toothpaste_tm]

Huge guy behind me waiting for the barebell so he can deadlift the weight of a small elephant.

Me: rolling barebell go weeee

[sincara]

I found this workout by accident. I'm a trucker and was having trouble raising the landing gear with crank handle. So i started twisting the rod that connects both together. Realized it was good way to workout the forearms and have started doing it since.

[jesusperez-bzpq]

I have been doing that exercise for a while, absolutely recommended, my forearms are nearly as big as my biceps

[fuzzybmw]

For anyone that has a few bucks this is another version that we did in high school- take 2 sticks and drill a hole through the center. Take a rope that’ll fit the hole and tie a knot on each end so it won’t slip through the hole. Now you can put weights on one side by sliding the stick through the center of the plate. Key here is to hold your arms straight out infront of you and do not bend your elbows and do not let your arms go down. Slowly twist and bring it the weight up all the way and slowly reverse

[chopwoodcarrywater]

I did these in both directions with the kettle bell when I had golfers elbow. These were killer in the best way. Highly recommend. It burns, but they feel really good.

[tejasnareshsuvarna]

I have tried this. Now my forearms are bigger than my thighs. I look like popeye the sailor man. Please help

[GeeeEm]

I used to do this exercise using an old cricket stump, string and a couple of telephone directory books to improve my tennis grip back in the day.

[Fatboy]

ancient technique..we did that in the 80s in wrestling training

[jd]

Old school gyms always used to have a rope with a wood handle and a weight at the bottom to roll like this.