Forearm Exercises For Grip Strength
Grip strength is very important in almost every sport. It allows you better control of the baseball bat, tennis racket and golf club. When lifting weights, it helps maintain good exercise form and reduce the risk of injury. In order to develop grip strength, you must build the forearm muscles.
Here are 5 of the best forearm exercises to help you get a crushing grip:
1. Hammer Curls
There are 3 reasons why Hammer Curls is the best exercise for your upper arm. First, it follows a more natural pathway than traditional dumbbell curls which require your wrists to turn inward. This places more strain on the tendons of the wrist and elbows. Second, it works other areas of the arm such as the brachioradialis which is the muscle on top of the forearm. And third, it results in greater grip strength as there is constant tension on the forearm muscles.Recommended Volume: 3 sets x 10 reps
2. Reverse Barbell Curl
This exercise directly hits the brachialis or the upper forearm muscles. Reverse Barbell Curl is an effective exercise for developing grip strength because although it hits the biceps, you are relying on the upper forearm muscles to curl the weight up. If you have pain in your wrist joints, use an EZ Curl bar instead. A good technique to direct more resistance to the forearms is to go thumb-less when performing Reverse Barbell Curl.Recommended Volume: 3 sets x 10 reps
3. Barbell Wrist Curl
Barbell Wrist Curl remains a classic standby in everyone’s forearm routine. This exercise isolates the forearm flexors and extensor muscles which comprise the lower section of the forearms. Strong and well- conditioned flexor and extensor muscles allow you to have grip that won’t fatigue or give in right away. If you have wrist problems, you can perform Barbell Wrist Curl standing up with the barbell at your back and positioned below your gluteus area.Recommended Volume: 3 sets x 20 reps
4. Dumbbell Wrist Curl
Dumbbell Wrist Curl hits the same muscles as Barbell Wrist Curl. But as a unilateral exercise, it allows you to put more focus on the muscle you are exercising. Second, you can vary the angle of the curl so there will be reduced stress on your wrist. You can also perform this standing up with the dumbbells at the side and facing your thighs.Recommended Volume: 3 sets x 20 reps
5. Hand Grip Exercise
The best way to develop grip strength is to work your grip directly when the forearm muscles are tired and filled with lactic acid. Lactic acid is a by-product of glucose that is broken down to protect the muscle from further damage. When your grip fails it is because your forearm muscles have grown numb from excess lactic acid. Working with hand grip exercise after training forearms increases your tolerance to lactic acid build up.Recommended Volume: 2 sets x AMRAP (As Many Reps As Possible) or
2 sets x Maximum Time Under Tension; maintain your grip as long as you can.
After your workout, stretch your forearm muscles by applying gentle resistance on the top, bottom and sides of your wrist.
The forearms are endurance muscles. You can train them 3 to 4 days a week and still see results. A good approach would be to split these exercises into “A” and “B” programs then use them alternately in your workout:
Forearm Program A:
• Hammer Curls
• Barbell Wrist Curls
• Hand Grip Exercise – 2 sets x AMRAP
Forearm Program B:
• Reverse Barbell Curls
• Dumbbell Wrist Curl
• Hand Grip Exercise -2 sets x Time Under Tension
When training forearms, it's not just about the best forearm exercises - and the amount of weight is not as important as the execution of every rep. As endurance muscles, forearms respond faster to higher rep ranges.
