What's up my fitness family Brent Kasmer here with BK PT. All right, we got a dumbbell forearm workout. So this is a killer dumbbell forearm workout. All right, so I'm gonna show you eight exercises, that's going to put the smack down on them forearms. Alright, so why do you want stronger forearms. Before I go any further though, guess what? You got to subscribe. Mash the notification bell. That way you're notified when all my new content comes out. And also show brother some love man, give me
some likes. I'm super excited. One, um, I like taking part in a lot of Spartan Races, tough Mater's warrior dad, like just stuff to challenge yourself other than just running. So a lot of times we'll do all these events. And it's all about grip strength. And at the end of the day, what is going to tie into grip strength is your forearms. So it doesn't matter if you're male or female, I'm super important. It's not like they changed the monkey bars for the females than they do the males.
But it's a lot of fun. And as we all get in shape, and as we all stay, and strive to be athletic, at any age. It's one of those things that it's you don't want to forget about it. You don't want lagging body parts, however you really want to attack them.
This is typically not something that I'll concentrate on where it's like, Man, I'm gonna really hit forearms today, it's one of those things that I'll typically add into the end of one of my workouts, because if you crush your forearms going into your workouts, a lot of times, you can make them tired, which is aka makes them weaker, because they're fatigued. And you're not going to get the most out of all your other more important
exercises. Okay, so that's why my programs specifically don't hit these in the earlier onset of your workout, but you can't hit this, you know, three to five times a week. So looking into it with every, every single workout, five minutes at the end, it's going to be super quick. So it's gonna be just something kind of like pair together and add into so that way, you know, you can hit it real quick and easy and outdoor.
So we're gonna start off with first and this is obviously just all with dumbbells, I do like using cables a lot better. There's other things that I like to use better, but at the same time, sometimes Zoll, you got super fast, you got some dumbbells, but it's also good to use different pieces of equipment to get different outcomes, you know, so I'm gonna
start off with a pronated. So you got supinated pronated grip, so just kind of think there's many different angles to hit your forearms, you want to hit forward and backward, top and bottom, also known as you know, supination, wrist curls, pronated British curls on the deviation and, and then also you have your great radial deviation as well. So we're gonna go into all of these, and we're gonna pair him all together and specific orders to get the most out of it, and in the shortest
amount of time. That's why he logged into my channel if you want to find out how to hit everything super fast and out the door. So we're gonna start off, okay, I'm gonna isolate it. So you're gonna put your arm on top of the bench. That way you can't get it any extra motions into it, you really want to just isolate that wrist movement. So we're gonna go into the pronated grip. So the wrists down, squeeze that dumbbell, and just getting a nice motion, but also
risk curling it up. Alright, so I like to do this also with a single arm just because of the fact that you get two arms going, Yeah, I could reduce the amount of time but then sometimes like one arm is not doing exactly what your brain is telling it to do. So you want to focus on it a little bit better. So just getting a good. Same thing, I'm using the opposite hand also to make sure that elbow
stays down. And if you start to notice that you know your risk Tilton and till now we want to keep it straight, just reduce away as far as going to just do just now. So got those right into a pronated bicep curl. So just bringing these up. Really working that wrist strength on these. When you're curling though, you're not rolling your wrist up, but make sure you keep them nice and stiff, while you curl Okay, So just curl in a
mop. Now go. So this first circuit, I'm gonna go from protonated wrist curl to a pronated bicep curl, right to a farmer carry. So a farmer carry describing a heavier weight, squeeze the heck out of those dumbbells though, okay, so as soon as you start to feel like your fingers are starting to slip, you want to drop the way, drop it not meaning reduce it, you're just wanting to set it
down. Because like I shared in one of my previous videos is that's the number one injury in the gym is when that hand slips, and the dumbbells catch your fingertip. It slides off, it triggers that elbow at wonderful tennis elbow that people think
about all the time. So those three exercises so pronated wrist curl to a pronated bicep curl to a farmer carry so we're going to add farmer carries and every single circuit try set whatever you want to call it that we do so we're gonna jump right back into this leaves the 15 this time all right, same thing anywhere from five to 10 of these resets okay there's gonna be three groups of exercises that we're going to do ah, Mama Sita Alright, right right to those pronated curls
you can feel them catching fire to sets so as you can see, I'm not like walking all over the gym the goal is anywhere between like 30 to 60 seconds with your farmer carries make sure you grab something nice and heavy just taking a few steps forward and a few steps backward make sure you keep those shoulder
blades back head up. You don't want your shoulders roll in oh they're slipping now Gosh All right last set fighting to keep that elbow down ah only five that could tell they started early petite racist dipping in I don't like that. Fix my grip right into those curls this farmer carries and then we're gonna go into our next set of exercises. Exciting, huh? Hold on those dumbbells super tight. And if you stay with me to the end, I'm going to share with you a quick device that you can purchase.
That is fantastic. Probably like the biggest game changer. For working that grip strength and forearms. You can search right now on the video too, because it's somewhere in this area. We got to stay and if you could pop in the comments what it is. That means you are very aware. Alright, so the next one we're going to do. Same thing is three exercises. What do you think the last of the three exercises? Boom, you got it? Farmer cares.
So but the first exercise is we're gonna do the honor deviation and radial deviation. So on our deviation, you're going to roll those dumbbells up behind You and then the radial deviation is going to be rolling forward in front of you. So a lot of times, you might find that you have a lagging area right now, you know, it's really noticing, actually getting ready to cut this video for you guys that it was one of mine for
sure. So I'm gonna go with these 10 Okay, so I'm going to take the 10 pound dumbbell and I'm gonna take it like this, so hold it towards the back, it's up against my pinky and just rolling it up. So same thing risk the stray if you have a sledgehammer if you have something like as long as just waiting on one side obviously
makes it a lot. I feel better. A lot of times people don't just have sledge hammers in the gym Alright, right to the other arm your goal is my flexibility in this area is actually not a mama Sita now we're gonna go the opposite direction. So, going up towards the back. sliding your hand up so your front is up here your pointy finger and thumbs up against the top and just pointing up and slapping that wrist in the back same thing with the sun All right, so right to the farmer
carry again. Same thing walking with this for about 30 to 60 seconds. Keeping those shoulders back, walking forward and backward. Taking some good steps. We're using those dumbbells you can feel your forearm starting to fail on you a little faster and faster each time. Okay, one more
time through. So holding it by the pinky and rolling it up for stay right in that same hand working the opposite side actually feel that tricep kickin, roll that wrist up Gosh darn it all right in the video in your field of sight they are smoking, hold them tight. Squeeze them. Don't let them slip into those fingertips, keeping those shoulder blades back up. So two sets of that heading right into the last group exercises which is going to be a supine
supine wrist curl to start. So we're left this same thing now your palm is facing up. Making sure your forearms nice and rested on that bench just
like I did before. I'm using my other arm just to kind of make sure that keeping that elbow down this one actually has four exercises in it class little series rolling this up so when you hit your forearms when you're working on grip strength or forearm strength the exercises that you typically hit don't hit alright is I'm gonna take this five pounder a hold on the end and I'm just gonna try keep my arm straight and rotate it rotate it all the way around and up so this has gone from
pronation or supination and then also the other way around which I'll be able to go a little bit heavier so so you're gonna go from supination pronation now then the same thing goes with the other arm. So donation of supination and what do you think the last exercises of this group of exercises man smart farmer carries baby you can also anytime you want to add in you got to pull up bar and you're fine none of those dead arm hangs see the third one is supine Peroni. I love it. My
forearms are cup. See is a couple minutes at the end of your workout. You can do two sets you can just do one through them all. But I really recommend at least going two times through gripping those dumbbells nice and tight. Oh boy no shoulders back. These are great things just to throw in your workouts anyways. There's a nice, heavy farmer carry can also use a trap bar that you would do your deadlifts with. knock those out as well. Last time through
summary of the supine. I'm gonna rock out one arm the whole time here ready? So we're going to do right to the supine wrist curl now you know why I'm not going all the way down to my
fingertips, right? What I tell you what's the number one reason or number one injury in the gym dumbbell or row or cable or whatever slips out of your hands, pulls onto that ring finger All right, right to my left one supine wrist I was in a yoga class he actually the other day, they are working on wrist mobility and stretching your wrists out super painful and I realized mobility of my wrists also. Alright we got these ones here supine to pronate supinate it's fallen apart on me betcha my
left arm feels faster. All right, guess what? I'm going to show you those wonderful contraptions also that I use for grip strength. Right about 20 seconds here. I know you're on the edge of your seats come on, hold tight that was a lot of fun. Well, hey, right here the whole time. Did you see him? You did did. You didn't but I haven't had much checking the camera here in a second. So these are fat grips. So these
can go on to the bars. This can go on dumbbells, but obviously increases your grip strength tremendously, because you can't overlap your fingers to squeeze the dumbbells and barbells or even pull up ours for that matter. So you can slap these on anything just to work on your grip strength. When you go to perform the exercises, you know the trap bar for trap bar deadlifts, but you will notice you'll be significantly weaker as far as the actual exercise
itself. So but something fun to throw on there, do some dead arm hangs extra element that will definitely improve those forearms strength and that way you can go out and play and swing on all those monkey bars and pull up bars on a Spartan Races and tough monitors. So hopefully you guys enjoyed that dumbbell forearm workout.
Something like I said, you could just toss in there at the end of your workouts 5 10 minutes just to give you that extra strength as you go into, you know, whatever it might be that you're
trying to do. But you know form grip strength actually helps with you know, a lot of your actual exercises as well such as your deadlifts, bench pressing, any type of you know, just holding motion, because the ability to be able to squeeze the bar or dumbbell tighter, gives you a more force more power through the exercise as well. So all right, there's some great tips there for you. Hopefully you guys enjoyed it. Definitely look forward to seeing you guys in the next
video. Don't forget subscribe, mash the notification bell and then show me some love. Give me some likes. And I will see you guys in the next video.