Hi, I'm Alfonso Moretti, the angry trainer. And today talking about body weight exercises to develop the forearms. A lot of us out there are deadlifting. We are trying to do pull-ups, ring rows and various exercises that require us to have a very strong grip. Well if you want a strong grip you have to develop the forearms. So that's what we are going to talk about today. A body weight exercise that's going to help you have a stronger grip so that you can perform better in all of those exercises. One of the greatest training tools is this ultra fancy rope. Yes this rope. You have to hold onto the rope to climb the rope. If you don't have the grip strength you'll never be able to hold on. So I like to climb the rope without using my feet. Of course it's going to work my arms. It's going to work my shoulders and my back. But ultimately if my hands can't hold on, if my forearms aren't strong enough to have a tight grip I won't be able to climb this rope. So you are just going to reach up as high as you can. Get a tight grip, pull. And just keep putting one hand over another. I know it sounds easy and it's very challenging. If you need to shorten up the distance between how far you reach then go ahead. So a great tip for beginners who want to learn how to climb a rope is one, don't pick a rope that's 20 feet long. Start with a really small rope and just start with a couple of pulls that get yourself a few feet off the ground. Number two you want to make sure that with each grab you are really squeezing the rope as hard as possible. Really work those forearms squeezing tightly. And three have a safety mat underneath you in the likely event that you slip off and you fall you don't want to land on a hard ground. Having a safety mat is just an extra measure.