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Thread: Grip and Forearm training

  1. #1
    Chicagotarsier is offline Senior Member
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    Grip and Forearm training

    I usually do this on an off day for fun. Currently do reverse grip curls on an EZ bar and reverse grip tricep pulldowns on a cable machine short straight bar.

    Any additions to these that can help out? I do two different deadlifts on leg days each 10x10. Just looking for some nice addition to the two exercises.

  2. #2
    EDCG19's Avatar
    EDCG19 is offline Senior Member
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    Dead lifts
    Heavy rows, tbar, db, barbell pendly rows...
    Farmer walk, heavy dumbbells if they have dumbbells over 120lbs great to use those for forearm/conditioning
    Rope work for grip/forearms
    Those grippers are nice as well, have 1-3 different levels for warming up, getting in some concentrated forearm work


    I noticed you mention two deadlift variations, what do you do? Have you tried snatch grip deadlift with 60-70%?

  3. #3
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    Wrist curls and hammer curl superset is always nice.
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    MuscleScience's Avatar
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    Never ever use wraps. An old powerlifter taught me this way back in the day.
    He said If you can't hold on to the weight, it's to much for you anyhow. For the last 15 years I have never touched a wrist wrap and have great forarms and grip endurance.
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    Hang a towel over a pull-up bar and hang in that with both hands. Works great for grip strength.

  6. #6
    jstone is online now Knowledgeable Member
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    Get a set of fat grips and use it for you arm workout. Then incorporate it into other days as you get used to it. Strong men utilize fat bars, but they're very expensive. Fat grips allow you to turn any bar into a fat bar. You will have to lower the weights to start, and probably wont makemit through an entire workout using them at first. You will not need to do.any forearm training when using fat grips.

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    Grab a barbell with about 315 on it and hold it as long as you can palms facing toward the body. Also you can set the bar on the squat height setting and use an old strap or cable whatever you can find tie some 25lb plates to it and attach to the end of the barbell. Use your wrists to lift the weight up slowly and then back down. Increase weight as needed, learned this from Magnus Samuelson on YouTube
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  8. #8
    BrockBadger is offline Junior Member
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    Quote Originally Posted by MuscleScience View Post
    Never ever use wraps. An old powerlifter taught me this way back in the day.
    He said If you can't hold on to the weight, it's to much for you anyhow. For the last 15 years I have never touched a wrist wrap and have great forarms and grip endurance.
    I agree with this. Also try wrist curls and reverse wrist curls.
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  9. #9
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    Quote Originally Posted by Chicagotarsier View Post
    I usually do this on an off day for fun. Currently do reverse grip curls on an EZ bar and reverse grip tricep pulldowns on a cable machine short straight bar.

    Any additions to these that can help out? I do two different deadlifts on leg days each 10x10. Just looking for some nice addition to the two exercises.
    I think these are great for grip strength and forearms. Ive had one for years and I love it:
    Products | SG | Ivanko - Official Website of Ivanko Barbell Company

  10. #10
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    Behind the back barbell wrist curls. I also use a cable pull down to get the same effect with each arm separate. Both targets the inside side of the forearms. Reverse curls and reverse wrist curls will target the other side of the forearms. And of course, regular wrist curls to get the top of the forearms

  11. #11
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    Quote Originally Posted by kelkel View Post
    Wrist curls and hammer curl superset is always nice.
    One of my favorite wrist and forearm supersets! Seated on a bench and using a dry Oly bar, wrist curls palms up to failure, wrist curls palm down to failure, grab the appropriate d'bells and straight into hammer curls.
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  12. #12
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    I've never tried wrist curls and hammer curls super sets. Will definitely try it out, I'm a forearm junkie

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