Forearms and Grip: My Favorite Exercises

fat_wilhelm · 01-13-2006, 04:26 PM

I know that this topic has been widely covered, but I wanted to consolidate my own favorites into a thread. Most of these are old and reliable, but there may be a few fresh ideas here to help some of you mix it up a bit.

Forearms and Grip: My Favorite Exercises

Towel pullups: Hang a short towel over a pullup bar, grab the towel ends and go to work. Vary grip by using fewer fingers or go thumbless. Change between overhand and underhand.

Reverse curls: Self explanatory. Variate between regular barbell and thick bar. If you don’t have a thick bar, throw a squat pad on the bar and grab that. Vary width of hand position.

Strap holds: Take a pair of lifting straps (strong straps, like the blue ones that Ironmind sells) and loop them arounf a pair of heavy dumbbells. Grab the straps and lift the dumbbells by them. Perform timed holds, working to increase your max or use slightly lighter dumbbells and swing them around randomly to simulate someone trying to get away from you.

Curls w/ rope handle: If you have access to a press down rope w/ either large rubber end caps or big ol’ knots, hook it up to the low clip on a cable machine. Slide the rope all the way to one end so it’s basically a single handle. Grab the rubber end or knot w/ your fingertips and perform a reverse curl. Palm a medicine ball with one hand while you’re performing curls w/ the other. Vary sets by using different finger combinations to hold the knot.

Fingertip pullups: Some people advise against these, but I love ‘em. Perform pullups w/ your fingers hanging on from only the second knuckle outward. If you’re really manly, go for a single knuckle out. Eliminate a finger or three from your grip on different sets to make it even more challenging.

Wrist roller: I think everyone knows what this is. If you don’t have one, make one. It couldn’t be an easier device to throw together. Oh, and make it w/ 2” pipe.

Levers: If you work a desk job, keep a heavy text book on hand. Grab it by the end and lever it. Do it when you feel like taking a break. If you’re at the gym, grap a pull cambered pulldown bar, hold the end, and lever it. As your forearms fatigue, move your grip closer to the center of the bar.

Wrist curls: Both underhand and overhand w/ forearms on flat bench.

Behind the back wrist curls: Put your butt to a barbell and pick it up, palms facing away from you. Let it roll all the way to your fingertips and curl it back up. Do these w/ a thick bar, too.

Dumbell supinations: Grab dumbbells and hold your forearms at a 90 degree angle to your body (your upper arms parallel and tight to body). Rotate the dumbbell between palms facing up and palms facing down. Vary grip so that you are holding the dumbbell handle farther out or farther in on different sets.

Block weights: Do anything w/ these. If you don’t have block weights, just use a full hex dumbbell to perform timed holds, swings, wrist flexes, etc.

Grippers: Even though I just ordered my first set of COC grippers today, I’ve got to throw them in for their known benefits to all mankind.

Diligent · 01-13-2006, 05:13 PM

This is what I really like:

Rolling Thunder (2.5 inch thick handle) - addicting and awesome for grip, esp. in regards to grappling. Slap some weight on this baby and then clamp onto your opponent's wrist like it's nuthin' (don't forget to keylock them).

Pinch Grip - awesome for thumb strength and stuff. But I did too much of these last week and it ripped a big chunk of skin off of my palm, so me and my pinch grip are taking a break in our relationship.

Grippers - they're grippers ... that work you grip ... mhm.

Levering - awesome for wrist strength and work yer grip, too.

Towel pullups - towel pullups pwn.

Duncon76 · 01-13-2006, 10:13 PM

Towell pullups/Deadlifts
Finger Deadlifts/pullups
CLubbells
Bending
Wrist Curls
Grippers
Deadlift Lockouts
Pinch Gripping Plates/curls/wcurls/Throws&Catches
Thick Dumbells
Olympic Lifting

BackBrainKick · 01-14-2006, 02:36 AM

Might be a dumb question, but I haven't found any references in my research...(yes, I've read "you have pussy hands" and "bitch wrists" threads; I suffer from both)

...what frequency is best for forearm exercises? Daily or like all other weight training, with rest days?

**Sonny** · 01-14-2006, 11:14 AM

Quote:

Originally Posted by BackBrainKick

...what frequency is best for forearm exercises? Daily or like all other weight training, with rest days?

Certain people can handle different amounts of volume/frequency just like any other type of training. The best thing is to experiment and see what works for you.

Using grippers as an example, the schedules guys follow are all over the map. The KTA program is insane when it comes to high volume/frequency. Guys like Rick Walker, Bill Piche and Dave Morton all use higher volume (although Dave has said that he does cut back when he's bending a lot). On the other end of the spectrum, Kurtis Bowler trains once every 10 days. All of these guys are Certified Captain's of Crush and all use different parameters when it comes to training. Through my reading, most guys fall in between these two extremes going 3-4 times a week.

philthy · 01-14-2006, 01:27 PM

my favorites are:

bucket o-rice
wrist roller
grippers
eagle loops
rubber bands
2" heavy handle
pony clamps

**Urban** · 01-14-2006, 02:50 PM

Quote:

Originally Posted by philthy

my favorites are:

bucket o-rice
wrist roller
grippers
eagle loops
rubber bands
2" heavy handle
pony clamps

Hey Phil, are you a COC?

As far as my favorite forearm and grip exercises:
Blockweights - nothing you can't do with them
Bending - incredible expression of lower arm strength
Rolling thunder - that fucker's tough to hold on to
2" handled KB - bottoms up presses, and swing and catches aint easy.
Grippers - they're just so addictive.