Build ripped arms from your forearms to your shoulders here
If you want to get bigger forearms you have to be willing to endure some discomfort in your forearm workouts. The phrase no pain, no gain may never have been more appropriate. In this forearm workout video, I show you a three exercise combo that you can use to torch your forearms with just a single barbell and no additional weight needed.
This forearm exercise combo was a favorite of future Hall of Famer and perennial all-star major leaguer Carlos Beltran. Carlos is known to have some of the strongest and biggest forearms in the game.
To perform this forearm workout circuit simply grab hold of an Olympic Barbell weighing 45 lbs with both hands. Grip your hands around the bar with either an overhand or underhand grip. If you start with your hands gripped over the bar you will want to spin the bar backwards and rotate it in your hands by extending the wrists and activating the forearm extensors.
Keep alternating the motion in the right forearm and left forearm as you rotate the bar in your hands and build up the burn. See if you can continue this for at least one minute without taking a break and work your way up to 90 seconds if you are able to. Immediately after completing, flip your grip so that you are now holding underneath the bar (as if preparing to do a barbell curl). Repeat the motion this time curling your wrists towards your body and activating the forearm flexors. Rotate the bar for as long as you can until you cannot withstand the burn in your forearms any more.
Finally, complete your forearm workout to get bigger forearms by using a switch grip with one wrist under and one over the bar. The hand that is placed under the bar will act to provide resistance to the hand that is over the bar. Both forearms will be using the forearm flexors but will be doing so in opposite directions. This is an intense variation of the move and one that you will aim to perform for 15 reps on each arm if you can.
If you’re looking for more than just bigger forearms, and instead want to build a complete body that is built, ripped and athletic be sure to head to and get the ATHLEAN-X Training System. Use the same exact program used by today’s top professional athletes to get in the best shape of their careers and perform at their best game in and game out.
For more forearm exercises and workouts to get bigger forearms, be sure to subscribe to our channel here on youtube at
50 comments
Im not gunna look like im Practicing how to stroke a dick in a fukin gym
Can you do a 6min traps and 6min lats video? You’ve helped me so much so far!!! I lost over 100lbs of fat thanks to you
is it weird that i like forearms more than biceps
What if I have 22kg on the bar including the bar!
I just did it for almost 15 mins with small rest in between , trust me it when I just touched my forearms with my fingers afterwards , it was f**king strong & hard . Really worked great , in fact I never expected it to be .
This is honestly such a power move! Glad i found this video
Nice
Gonna try this out I have some scrawnyass forearms… if you see this comment is 1month+ old feel free to reply to it (hopefully I keep it up for a month atleast) or hmu on my ig it's the same as my name here to ask if it works 👀
Carlos Beltran is now the manager of the New York Mets for the start of the 2020 season. 😅
This is the Best exercises I saw u can see the resulta İn 1 week thx Jeff
Can you do this everyday or do you need a solid day rest
This is brutal, never have my forearms felt this heavy
your forearms look small
Even 4 years ago you where great
Is there a way to do this with dumbbells?
The best is the wrist roller. 100%
Is this good for getting your grip stronger
Dude it's a dream for me to gain a body like u
I do this workout every morning, my left forearm is huge, the right not so much
Thank you for the explanation and demonstration. Very rarely do we get these short and direct videos without them dragging it on. I just want a quick explanation so i can continue my training, I get the whole YouTube algorithms but still
It actually worked. Drastic results in 10 days!!
Now I have a second purpose for my 5ft piece of pipe that also serves as a breaker bar
I think for the first time ever I have done this and seen my forearms swell up. Not rly seen that on any other muscle but rly see it now. Superb stuff!!
The best forearm exercise is trying to write an essay in an exam😆
Amazing. I did a variation of this with a resistance band for the last month and I can see the results. You do it until failure everyday and you will see results.
So do you actually rotate the bar?
That is the loudest intro ever…
Intellectual video
How many sets and reps
Son excelentes
THE BEST THING EVER
should i rotate the bar while doing it ?
even the bicep vids, no other person on the interent explains the effect on each part of the arm, and how to specifically improve them. love your vids man they helped me so much
Thank you so much for this video! Saved my life
500 dislikes don't want #popeyeforearms
Could we add weight to the bar to make this harder once we get comfortable with an empty bar?
Ahora me dio epicondilio
Es excelente pero ya me dolió el epicondilio
Muy bueno
3:22
I’ve been training my forearms for about 6-7 months now. My inside of the forearm (flexors) won’t grow. The rest of the forearm is okay now. I was really skinny so didn’t have any muscle there already, almost can’t see the muscles in the flexors. Can anyone give some tips? I’m so insecure about them.
Forearms and veins finna be looking good asf
now I have blisters on my palms, i can not wank any more myself 😀
Could this be more effective if I add some weights to it
Son excelentes
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I just use a wrist roller same thing.
i wanna appear strong in school lol
How many times should I do this circuit per day? 1 or 2 or?