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07-28-2017, 01:11 PM #1
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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.
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07-28-2017, 03:55 PM #2
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%?
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07-30-2017, 10:56 AM #3
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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.“If you can't explain it to a second grader, you probably don't understand it yourself.” Albert Einstein
"Juice slow, train smart, it's a long journey."
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Hang a towel over a pull-up bar and hang in that with both hands. Works great for grip strength.
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08-01-2017, 02:38 PM #6
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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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08-01-2017, 05:34 PM #7
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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08-13-2017, 07:03 PM #8
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08-16-2017, 01:47 PM #9
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
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09-22-2017, 12:02 PM #10
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
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09-22-2017, 02:46 PM #11There are 3 loves in my life: my wife, my English mastiffs, and my weightlifting....Man, my wife gets really pissed when I get the 3 confused...
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09-22-2017, 03:03 PM #12
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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