6 Forearm Exercises to Strengthen Your Grip


Best Forearm Strengthening Exercises

On today’s episode I’m sharing a few of my best exercises that will help strengthen your forearms and your grip so you can get stronger, build more muscle, and increase your fat burning results.

Welcome Live Lean Nation to the episode, I’m your host, Brad Gouthro, the #1 expert teaching you how to Live Lean 365 days a year.

If you are a regular viewer of Live Lean TV, thank you for your continued support, and if you are brand new to the show, thank you for being here and I hope you stick around by clicking the SUBSCRIBE button below.

We’re often asked, how much do you bench bro? What’s your squat? Or what’s your PR on deads.

But when was the last time you were asked about grip strength?

Probably never.

And that’s too bad because grip strength is essential to maximizing calorie crushing lifts like deadlifts, rows, and pull ups.

And by now you know these moves are not only great for building power and strength, they’re also some of the best exercises to build lean muscle and maximize the afterburn effect by burning more fat at a faster rate over a longer period of time.

If your grip strength is weak, you won’t be able to get the best results from most exercises.

As the old saying goes…

“If you can’t grip it, you can’t lift it”.

Remember, your body is only as strong as it’s weakest link.

Often times that weak part of the chain is your grip strength.

Think about it, if you’ve hit a plateau with your deadlift, do you think your hamstrings are giving out first or is it your grip strength?

If this sounds like it could be an issue to you, try including these forearm strengthening exercises to your routine.

Side Note: Thick Bar Training:

You’ll notice I’m a fan of thick bar training.

I use these blue fat gripz to wrap around the handle of the weight.

Using fat gripz has been shown to improve neural drive thus increasing forearm and hand strength, and potentially help improve tendinitis and elbow pain.

Fat Gripz Discount

Here’s a special link to get your own Live Lean approved fat gripz at an approximately 40% off discount.

Forearm Exercise #1: Dumbbell Hammer Curls

Click here to watch exercise video demonstration.

The dumbbell hammer curl is similar to a bicep curl but it shifts more of the tension to target strengthening of the main muscles of the forearms, the brachioradialis and the brachialis.

Rather than curling the dumbbells with a supinated underhand grip like the classic bicep curl, with the dumbbell hammer curl, you curl the dumbbells with a neutral semi-supinated grip with the palms facing each other.

This is great for increasing grip strength because the weight is not resting in your palms, it’s actually being held up by your fingers throughout the entire range of motion during the rep.

It’s an excellent one two punch exercise to hit the biceps and forearms.

Pick up the dumbbells and hold them to your side.

Keep the elbows locked to your side.

Don’t cheat the movement by allowing your elbows to move forward which helps use momentum to move the weight.

Turn on all the muscles in the body by firmly planting the feet firmly into the ground with a shoulder width or less stance.

Keep the glutes and abs tight, ribs in and pull the shoulders down.

Initiate the curling movement by feeling the biceps and forearms firing.

Lift the weight explosively under control, squeeze, then under control lower the weight.

The eccentric lowering of the movement is where you’ll be building strength in your forearms.

Forearm Exercise #2 & 3 & 4: Seated Dumbbell or Barbell Wrist Curls (or standing)

Click here to watch exercise video demonstration.

Sit on a bench, box, swiss ball or chair.

Hold a dumbbell in each hand (or a barbell in both hands) resting your forearms on your thighs.

Allow your wrists to bend back over your knees so the weights hang down all the way to your fingertips.

Curl the weight up and flex.

You can also modify by standing.

Forearm Exercise #5 & 6: Dumbbell or Barbell Reverse Wrist Curls

Click here to watch exercise video demonstration.

Similar to the previous exercise but this time reverse the motion by having your palms face down and extend your wrists to raise the back of your hands towards your forearms.

If you enjoyed this episode showing some of the exercises that I’m incorporating into my workouts, make sure to go follow me on Instagram at @BradGouthro as I upload exclusive vids of my workouts that I don’t show here on YouTube.

Lets connect on Instagram as well Live Lean Nation.

And quick thanks to the sponsor of this episode, TeamLiveLean.com.

If you want the 30 day blueprint to transform your body, your health, and your overall well being, make sure to go check out all the workouts, recipe videos, grocery lists, and meal plan bonuses that we give away every week when you become a member of our Inner Circle today.

Exclusively at TeamLiveLean.com.

So there you have it Live Lean Nation, thank you for watching today’s episode.

Make sure you click the LIKE button and subscribe for more episodes.

I appreciate you guys and love you so much…keep Living Lean.


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