Instructables
Picture of Forearm Curl Bar
If you are looking to get a good workout on your forearm muscles then this is for you. 

Step 1: Supplies

Picture of Supplies
A Flat head Screwdriver.

A Chain about 3ft Long.

2 Hose Claps

Duct Tape

and a Weight (Circle Bar or Dumbbell)


Step 2: Put Together

Picture of Put Together
Wrap some duct tape around the metal bar to give it grip. 

Then loop the small end of the hose clamp through one end of the chain and then put it around the bar in the middle and tighten it down.

Step 3: Put Together Pt. 2

Picture of Put Together Pt. 2
Now do the same that you did with the bar and repeat onto the opposite end of the chain and tighten it down to the middle of the dumbbell handle. 

And your done. 


Step 4: Using It.

To use it just let the chain and weight hang down from the bar and extend your arms all the way out. With the bar hanging in mid air start to twist the bar wrapping the chain around it bringing the weight up.

Do that non-stop until the weight is at the bar with the chain wrapped around it and then with you arms still out do the same thing but backwards un-wrapping the chain until it is completely off the bar.

This should give your forearms a good workout.

NOTE: This is a very hard workout so only do what you can. It can severely hurt your arms. Be Safe!
 
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wilgubeast3 years ago
Nice. This is the first step towards Popeye arms. Second step: spinach.
Used to do this for my P.T. on my hand. It works your forearms like mad. Good instructable.
DWordDtour (author)  metalman11383 years ago
yea it does. thanks!!