On today’s episode of Live Lean TV, I’m sharing my best 10 forearm exercises to improve grip strength and wrist flexibility.
These forearms exercises and wrist stretches will help strengthen your grip, so you can:
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We’re often asked:
Well, we did a post on our 1 rep max for squat, bench, and deadlifts here.
However, when was the last time you were asked about you grip strength?
That’s too bad, because grip strength is essential to maximizing calorie crushing lifts, including:
They also maximize the afterburn effect, by burning more fat, at a faster rate, over a longer period of time.
As the old saying goes, “If you can’t grip it, you can’t lift it”.
Therefore, if your grip strength is weak, you won’t be able to get the best results from most exercises.
Often times, the weak part of your muscular 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?
For a lot of people, it’s your lack of grip strength.
If this sounds like it could be an issue to you, it’s time to strengthen your grip.
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.
They can also potentially help improve tendinitis and elbow pain.
Here’s a link to Amazon to get your own Live Lean approved fat gripz.
Include these forearm strengthening exercises to your workout routine.
When curling the dumbbells:
The neutral semi-supinated grip, used during dumbbell hammer curls, shifts more of the tension to target strengthening of the main muscles of the forearms, the:
This neutral grip is great for increasing grip strength since the weight is not resting in your palms.
The weight is actually being held up by your fingers throughout the entire range of motion, during the rep.
This makes the standing dumbbell hammer curl an excellent one two punch exercise, to hit the biceps and forearms.
Note: to make the standing dumbbell hammer curl even more difficult, try adding Fat Gripz to the dumbbells.
The next forearm exercise are seated dumbbell wrist curls.
This is a really great exercise to isolate and strengthen your forearms.
Note: if you don’t have access to a bench, you can also complete the seated dumbbell wrist curl on a swiss ball.
How To Do Seated Dumbbell Wrist Curls:
Another version of the wrist curl is the seated barbell wrist curl.
Note: If you don’t have access to a bench, you can also complete the seated barbell wrist curl while sitting on a swiss ball.
Adding Fat Gripz to the barbell is a good way switch up the exercise to challenge your forearms.
How To Do A Seated Barbell Wrist Curl:
The standing barbell wrist curl is another way to modify the wrist curl.
It follows the same motion at the seated barbell wrist curl, however the angle is vertical, rather than horizontal.
Note: to make the standing barbell wrist curl even more difficult, try adding Fat Gripz to the barbells.
How To Do A Standing Barbell Wrist Curl:
The next forearm exercise is the single arm kneeling dumbbell reverse wrist curl.
You’ll perform the same motion as the dumbbell wrist curl, however your wrist will be facing the opposite way, with your palms facing down.
Note: You can place your arm on a bench or swiss ball to complete the movement.
How To Do A Single Arm Kneeling Dumbbell Reverse Wrist Curl:
You can also do the reverse wrist with a barbell.
The standing barbell reverse wrist curl and extention is a great way to target the overall forearms with a barbell.
Note: To make the movement a little more challenging, add fat gripz to the barbell.
How To Do A Standing Barbell Reverse Wrist Curl And Extension:
If you are not used to targeting the forearms with these strengthening exercises, you will notice your forearms will be sore and tender after this workout.
Therefore, it’s important to make sure you also stretch your forearms and wrists.
Here are a few of the best wrist and forearm stretches that I do.
The Kneeling Wrist Stretch puts your body in a position to give your wrists and forearms a great stretch. To get started:
The Straight Arm Plank Wrist Stretch is an advanced progression to the kneeling wrist stretch. The inward reversed position on your fingers gives your wrists and forearms a great stretch. To get started:
The Kneeling Single Arm Wrist Extension Stretch is a great way to focus on improving the flexibility of each wrist. To get started:
Kneeling Wrist Circles are a great way to improve the flexibility and mobility of your wrists. To get started:
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Lastly, thanks to the sponsor of this episode, Team Live Lean.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.