Getting bigger biceps is cool and all, but what about getting bigger forearms?
Developing bigger forearms is actually going to be beneficial for your overall training and performance.
Bigger, stronger forearms will increase your grip strength and endurance, allowing you to hold the bar for longer. This in turn will allow you to get more reps out of your workout, ultimately helping you get stronger – especially in pulling exercises.
Deadlifts, bent over row and pull ups are all amazing exercises for adding muscle mass and strength. You’ve guessed right, they all benefit from you having stronger and bigger forearms. Let’s look at some quality exercises for building bigger forearms and increasing your grip strength:
Behind The Back Wrist Curls:
- Start by standing straight and holding a barbell behind your glutes at arm’s length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
- You should be looking straight forward while your feet are shoulder width apart from each other. This is the starting position.
- While exhaling, slowly elevate the barbell up by curling your wrist in a semi-circular motion towards the ceiling. Note: Your wrist should be the only body part moving for this exercise.
- You can try the descending pyramid set method by following this rep pattern: 20, 15, 12, 10
Wrist Rotations with Straight Bar:
- Hold a barbell with both hands and palms facing down, hands spaced about shoulder width.
- Alternating with each hand, perform the movement by extending the wrist as if you were rolling up a newspaper.
- Continue alternating until failure.
Wrist Roller Exercise:
- Stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be shoulder width apart.
- Slowly lift both arms until they are fully extended and parallel to the floor in front of you. Note: Make sure the rope is not wrapped around the roller. Your entire body should be stationary except for the forearms. This is the starting position.
- Rotate one wrist at a time in an upward motion to bring the weight up to the bar by rolling the rope around the roller.
- Once the weight has reached the bar, slowly begin to lower the weight back down by rotating the wrist in a downward motion until the weight reaches the starting position.
- There are various implements that can be used for the farmers walk. These can also be performed with heavy dumbbells or short bars if these implements aren’t available. Begin by standing between the implements.
- After gripping the handles, lift them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, and don’t forget to breathe. Move for a given distance, typically 15-30 meters (50-100 feet), as fast as possible.
This article first appeared on GYMANSIUMPOST.com on 12th August, 2020.