Forearm & Grip Exercises

Why should I train forearms and grip?

See all forearm and grip exercises

If you're mainly building muscle for aesthetic reasons, chances are you've been neglecting your grip and forearm strength. While big forearms may not look as impressive as bulging biceps, training your forearms and grip can have serious benefits, including improvements in almost all of your lifts. 

Deadlifts, pull ups, bench press, and so many more exercises rely on strong grip, wrists, and forearms - and while these muscles are getting worked in any exercise where you hold equipment, they often don't progress fast enough without specific training. While wrist straps can help in the gym to some extent, having a strong grip will allow you to lift heavier for longer. 

Getting stronger at the gym isn't the only reason to train your grip and forearms. You use your grip and forearms daily, from carrying the shopping to using a computer, so they're prone to overuse injuries. Strength training can help to increase endurance and prevent injuries from occurring. 

Check out our other arm and shoulder exercises: Bicep curls, Front raises, Lateral raises, Rear delt exercises, Shoulder presses, Tricep extensions, Upright rows

Commonly asked questions on forearms and grip strength

• How often should I do hand grip exercises?

  If you are lifting weights regularly, you'll already be training your forearm and grip to some extent. Try adding 1 or 2 exercises to the end of your workouts 2-3x a week.

• Do wrist curls improve grip strength?

  Wrist curls are an isolation exercise that strengthen the muscles in the forearm and hands, and can be used to improve your grip strength. 

• What muscles does the farmer's walk work?

  The farmer's walk exercise, also known as farmer's carry, works multiple muscles in the body including muscles in the hands (grip), forearms and arms, shoulders, back, core, and even the legs and glutes. 

• How often should you do farmers walks?

  The farmer's walk is an excellent exercise but can be quite taxing. You should look to add this exercise into your routine 1-2 times a week. 

How To Do A Plate Pinch

Level: Beginner to advanced

Equipment: Weight plates

1. Select the plates you want to use. Having two lighter weights (e.g. two 5kg instead of one 10kg) is harder than one heavier weight.
2. With the plate resting on the floor, grip the edge of the plate with your fingers on the outside and thumb on the inside. 
3. Stand up and pinch the plate as hard as you can, for as long as you can (or for desired time) before placing back down. 
4. Repeat on the other side. 

How To Do Wrist Extensions

Level: Beginner to intermediate

Equipment: Dumbbells, bench

1. Holding a dumbbell in each hand, kneel in front of a flat bench and hinge forward at the hips.
2. Place your forearms on the bench so your hands rest over the edge, with your palms facing the floor.  
3. Bend your wrists down until you feel a light stretch on the top of your forearm, then squeeze your forearms to extend the wrist back up as high as you are comfortably able to.
4. Repeat for desired reps.