How to Make and Use a Fore Arm Apparatus for FREE!

 Are you one of the millions of people who want to gain muscle and loose fat? Well now you can start with this simple and effective apparatus.

This apparatus came from my Dad who wrestled in high school, wanted to gain more muscle. His coach gave him this idea, and then he passed it to me.

 You will need a stick of any kind as long as it is 1ft. long, and over 1/2 in. in diameter. Rope or anything that can hold a weight., and the weight.

Narrowing it down:
1. Stick/ Dowel Rod.
2. Rope. (should be from fingertips to opposing shoulder.)
3.Weight (I just so happen to choose a Combination lock.)

 What I have done here is made a groove in the Dowel Rod, tied a square knot in the groove.*


*NOTE: The groove has to be somewhere in the middle.

 Tie a square knot on to your weight.

 The weight should NEVER touch the ground...EVER!!! Otherwise you loose the technique.

 When you are done you can start immediately. But you should learn the right way to do this exercise.

When you are twisting it like in the picture you should FLEX THE ENTIRE TIME!!!!!! This isn't about speed it is about technique. GO SLOW! it works way better at a slow speed. 

TECHNIQUE
1. Start with the weight twisted to the Stick.
2. UN-twist it so that it is "taught"
3. Keep twisting it so that it is twisted the other way to the Stick, and back down.
4.Repeat.

You Should do the exercise for 15 minutes every day.