Photo credit: Desmond Lee
Forearms are the bastard stepchild of arm training. Normally when you see an arm training article, it's really a biceps and triceps article, with a set of hammer curls thrown in if you're lucky.
I'm not sure why though. Forearms are sometimes all people see of your physique when you're out in public. From a performance standpoint, the grip and forearms transfer power from the body to a sporting implement or directly to an opponent. They literally attach the baseball player to the bat, the powerlifter to the bar, and the mixed martial artist to his opponent.
In many sports, a freaky grip can give you a decided edge. Since biceps and triceps have been hammered to death – both literally and figuratively – let's turn our attention to the forearms. Whether you're training for looks, function, or a combination of the two, read on. It's time to add in some serious grip and forearm training to your routine.
Gripmaster John Brookfield has written a great deal about the different types of grip strength. He gives several examples, which can be narrowed down into four categories:
Squeezing a hand gripper, or someone's hand when you shake it, exemplifies this type of grip strength.
The best example of the pinch grip is holding two weight plates together, flat side out, and pinching them tightly so you can lift them off the floor. This demands superior thumb strength.
This form of grip strength is best demonstrated by holding onto a heavy barbell, dumbbell, or farmer's walk implement.
Exercises like wrist curls and lever bar lifts, in which the wrist is maneuvered through different ranges of motion, characterize what can be termed wrist strength.
Since much of this has been discussed before, I'd just like to point out that the different types of grip strength are fairly separate and distinct. I think this is the most misunderstood point with regards to training the hands.
For example, you may excel at closing a heavy gripper, but perform poorly on exercises like farmer's walks where high amounts of supportive grip are required. In addition, I've observed that the correlation between hanging onto a thick bar and a normal diameter bar is very low, despite them both being supportive grips. As the barbell diameter increases, the hand is forced open, which shifts emphasis to the thumb.
The take-home message in all grip training situations is that you'll need to train specifically for what you're trying to improve.
Now that we've established what the different types of grip strength are, here are a few other tips that'll help to accelerate your progress:
While there are numerous companies that sell specialized grip tools, there are plenty of free or very inexpensive ways to improvise your own grip equipment. With a quick trip to your local hardware store and a little imagination, you can make some serious grip strengthening devices for next to nothing. The remaining exercises can be done with items typically found in a commercial gym.
How to make your own:
A wrist roller is probably the easiest piece of grip and forearm training equipment to make. First, find a piece of PVC pipe. It comes in different diameters, so you may even want to get more than one size. Alternatively, you also can use a squared piece of wood (like a chair leg) which will offer a different feel.
Drill a hole in the center and thread a piece of strong rope through it. Knot the end a few times once you get it though and you're good to go. I've added a small clip to the other end of the rope on mine so it can be easily attached to a loading pin. If you don't have a loading pin you can just attach the rope directly to the plates.
A lever bar is another piece of equipment that's fairly easy to make. All you really need is a piece of 1.5" diameter pipe (that's the inside diameter) and some sort of rubber stopper. Attach the stopper approximately four inches from one of the ends. This is the end where you'll load the plate(s).
Remember, the longer you make the lever bar, the harder it'll be to maneuver. I'd recommend a length of 15-20 inches. The one pictured is 24 inches, and it takes only a small amount of weight (5-10 pounds) to make it very challenging.
I've also bulked up the other end by securing a piece of slightly larger pipe over it. It essentially becomes one lever bar with two different grip diameters.
This is easily the most versatile grip tool you can make. Aside from pure grip exercises like dumbbell deadlifts, you can use it for rows, presses, curls, and pretty much every other upper body exercise where you'd use a normal dumbbell.
To make a thick handled dumbbell you'll use the same 1.5" diameter pipe that you did for the lever bar. You'll need a piece that's between 16 and 18 inches long. You'll also need a 5-6" piece of slightly larger pipe for the handle. This not only bulks up the grip, but it also keeps the plates from crushing your hands, which is nice.
I simply wrapped duct tape around the inner pipe so the handle fits tightly over it. You'll probably need a hammer to get the inner pipe through the handle. This will ensure that it's a tight fit. As you can see, I've also added a flange to each side, secured with a pipe wrench. This isn't 100% necessary, but it gives the hands an added degree of protection from the plates.
I've also added tape to the sleeves so that I can attach spring collars. If you have screw-on collars, you don't have to do this.
As I mentioned earlier, grip strength can be divided into at least four sub-categories. Since we're looking for both forearm hypertrophy as well as some additional general grip strength, we'll simplify it a little by dividing exercises into ones that predominantly tax the wrist/forearm and ones that are primarily grip strength based. It's an admittedly simplified classification, but it makes it a little easer to set up a program.
Use the lever bar for pronation/supination, radial/ulnar deviation, figure 8's, etc. The wrist can carry out numerous functions, so try different ranges of motion.
When done with a thick handled dumbbell, Zottman curls become particularly effective wrist and forearm developers. You may find that when using a thick dumbbell, you can't pronate quite as far as with a normal dumbbell. This isn't a problem though, so just go as far as you can.
You've probably seen this done (or have done it yourself) with the arms extended directly ahead. This is pointless though, as the shoulders will fatigue long before the forearms will. Letting the arms hang straight down will allow you to achieve much greater overload on the forearms. Make sure you practice rolling the weight up in both directions (flexion and extension).
Performed with a thick handled dumbbell, the single arm wrist curl becomes much more effective. You can rest the dumbbell on the knee or on the end of a bench.
Reverse curls will help add meat to the wrist extensors. Make sure you're keeping the wrists straight the entire time.
A very simple way to train your grip, towel chins are also extremely effective. Just throw one or two towels over a bar and do chin-ups as you normally would. If you can't do chins, you can just do timed hangs until your grip gives out.
Make a small sandbag that you can grasp with one hand. You can fill it with sand, lead shot, or a combination of both. Practice dropping it and catching it in mid air, either alternating hands or re-catching it with the same hand.
The addition of bands allows you to really overload the supportive grip, but also steadies the bar somewhat so you don't have to worry so much about the bars tilting in your hands. They can be attached to the rack as shown, or attached to dumbbells. This is an excellent way to give the hands the strength needed to hold on to a big deadlift or farmer's walk.
Hubs lifts are great for training the fingers as well as the thumb, which is often the weak point in situations where you're gripping something other than a barbell.
Stand on a bench or high step, grab the end of the bar with a pinching motion, squeeze tightly and lift. You can do timed holds or deadlift it for reps, adding weight to the other end of the bar to increase resistance.
This is like the famous Thomas Inch dumbbell deadlift, but since the dumbbell is loadable, it's a great alternative for those that aren't quite at that level yet. Like a normal deadlift, just grip it and rip it. You can do either timed holds or reps.
Just put two (or three) plates together with the flat sides out. You'll have to squeeze very tightly or the plates will never leave the floor. If you can't do two 25's, try two or three 10's and work your way up. Once again, you can perform timed holds or reps.
If you don't have an axle, the sleeve of the barbell can be your poor man's thick bar. Just place two bars on the safety pins so you have to do a partial deadlift to get them up. The side you're gripping should be slightly lower by about six inches. Be sure to load both ends with plates and collars. From there, perform shrugs just as you would with a set of dumbbells. You can also do timed holds in this position.
Keep in mind this is just a sample program. Feel free to alter it to suit your own needs. The program is divided into two workouts a week, and can be done after your upper body training or on another day where you can fit it in. Either way, it shouldn't take very long; this isn't a 20-set forearm blitz program.
Day 1 will consist of exercises that emphasize the wrist and forearm. Day 2 will focus more on grip dominant exercises. For each day, choose two exercises and perform them according to the parameters I've provided. It'll depend on what equipment you have, but again, it's all pretty easy to get at a hardware store.
You may find your grip is shot after just one exercise. That's fine, just work within your capabilities.
Exercise | Week 1 | Week 2 | Week 3 | |
---|---|---|---|---|
A1 | EZ-Bar Reverse Curl | 3x6-8 | 3x10-12 | 3x6-8 |
A2 | Thick DB Wrist Curl | 3x8-10 | 3x12-15 | 3x8-10 |
Week 4 | Week 5 | Week 6 | ||
A1 | Towel Chin-Up | 3x4-6 | 3x8-10 | 3x4-6 |
A2 | Lever Bar | 3x10 ea. | 3x6 ea. | 3x10 ea. |
Week 7 | Week 8 | Week 9 | ||
A1 | Zottman Curl | 3x4-6 | 3x8-10 | 3x4-6 |
A2 | Wrist Roller | 3x1 | 3x2 | 3x1 |
Exercise | Week 1 | Week 2 | Week 3 | |
---|---|---|---|---|
A | Farmer's Hold | 2x30-40 sec. | 3x15-20 sec. | 2x30-40 sec. |
B | EZ-Bar Hub Lift | 3x20-30 sec. | 3x5-10 sec. | 3x20-30 sec. |
Week 4 | Week 5 | Week 6 | ||
A | Thick DB Deadlift | 3x8-10 | 3x3-5 | 3x8-10 |
B | Pinch Grip Hold | 3x20-30 sec. | 3x5-10 sec. | 3x20-30 sec. |
Week 7 | Week 8 | Week 9 | ||
A | Barbell Sleeve Shrug | 3x12-15 | 3x6-8 | 3x12-15 |
B | Alternating Sand Bag Catch | 2x20 | 2x20 | 2x20 |
So there you have it: your yellow brick road to bigger and stronger forearms. It's not as flashy as bombing biceps or trashing your triceps, but hopefully by this point you've realized the importance of training the entire arm, both for aesthetic as well as functional reasons.
Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…
Ask Me Anything I get a lot of great questions in my T Nation Community…
An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…
Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…