Forearms
Strong forearms mean a strong grip, which is often the limiting factor in heavy pulls such as deadlifts and pull-ups. Wrist curls in both directions, wrist rollers, plate pinches and farmer's walks all build grip and endurance. Forearms recover quickly, so two or three light, high-rep sessions a week work well. Increase the load gradually to avoid overloading the wrist tendons.
25 exercises
- Bottoms-Up Clean From The Hang Position
- Cable Wrist Curl
- Dumbbell Lying Pronation
- Dumbbell Lying Supination
- Farmer's Walk
- Finger Curls
- Kneeling Forearm Stretch
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Plate Pinch
- Rickshaw Carry
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
- Seated One-Arm Dumbbell Palms-Up Wrist Curl
- Seated Palm-Up Barbell Wrist Curl
- Seated Palms-Down Barbell Wrist Curl
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
- Standing Olympic Plate Hand Squeeze
- Standing Palms-Up Barbell Behind The Back Wrist Curl
- Wrist Circles
- Wrist Roller
- Wrist Rotations with Straight Bar