Strong forearms and better grip not only helps you hold greater weight for more time, but also allows you to extend your shoulder, bicep, and other upper body workouts.
Most body builders focus a lot on biceps and triceps, but give minimal attention to the forearms and wrists. Building forearm strength is considered as one of the hallmarks of a complete bodybuilder. It not only helps you hold greater weight for more time, but also allows you to extend your shoulder, bicep, and other upper body workouts. The forearms also enhance grip strength, allowing you to sustain heavy loads to take your workout to another level.
If you are not genetically gifted with a strong forearm, then you know it can be a hard to build muscle. It is common to come across body builders with impressive biceps and triceps but weak forearm strength. However, it is not impossible to develop the forearms. With few small tweaks to your existing gym program, you may be able to build massive forearms and impressive grip strength.
A strong grip is essential for more than opening pickle jars. Whether you have to lift heavier weights in the gym or do pulling movements such as deadlifts, rows, pull-ups, and chin-ups, you need a solid grip. A weak grip limits your pushing and pulling muscles, restricting your potential to build your core muscles. This means that if you need strong abs then you must have strong grip. When your forearms and grip are strong, you can perform more repetitions per set of an exercise, thus burning more calories, losing more fat, and building more muscle. Strongman competitors including MMA fighters, wrestlers, and grapplers know that their success lies on grip strength. In order to maintain control over their opponents, they need to sustain a strong grip.
Forearms are comprised of several main muscles - the extensors, flexors and brachioradialis. It is best to train each of these with specific exercises. Here are a few exercises that you can add to your existing gym routine and build stronger forearms and grip: