Forearm Exercises - How to Add at Least 1 Inch to Your Forearms by Doing Grip Training
Forearm exercises are something that most beginning bodybuilders focus on because they like the idea of having huge forearms.
The thing is that when you are doing upper body exercises that involve your arms you are already doing your forearms, doing curls also does them and even the bench press also has them taking part in the exercise, in short you are already exercising your forearms without being aware of it.
But if you want to actually get size you can do one of two things: -You can do wrist exercises, which are dangerous because you have a chance of damaging your lower arms and this will set you back a few months, last thing you need is have a doctor tell you to stay out of the gym.
-Or you can do grip training, this will do two things, you will develop grip strength which will help you curl and bench press heavier and your forearms will grow bigger(depending on how you eat).
The Grip Hand grippers are a great tool, they come in many brands but the best I found so far is heavy grips (Google it).
Finger Pullups There is an alternative that you might find interesting, you can use your own bodyweight, hang on a bar or something like you are about to do pull-ups, open your palms and only hold on with your four fingers without your thumb taking part.
This is a bit hard if your palms are not very strong.
Next, close your palms as hard as you can and afterwards re open them, this is like a mini pull-up with your palms, do at least 6 reps and 3 sets.
If you don't like it you can always get the grippers, I came up with this exercise as an experiment.
Do the opposite muscle You also want to exercise your forearm extensors, this muscle is neglected by most people because its not as cool as the biceps and shoulders, its like expecting your arms to grow by ignoring the triceps, you wont get anywhere this way.
Likewise you want to focus on the opposite forearm muscles, otherwise you might damage your forearms if you don't do this.
Unfortunately there is no special device for this muscle, instead you have to take a small rubber band, wrap it around your fingertips and thumb, and open your fingers against the resistance of the rubber band (kudos to Lee H.
).
If one rubber band is too easy try adding a few more.
The thing is that when you are doing upper body exercises that involve your arms you are already doing your forearms, doing curls also does them and even the bench press also has them taking part in the exercise, in short you are already exercising your forearms without being aware of it.
But if you want to actually get size you can do one of two things: -You can do wrist exercises, which are dangerous because you have a chance of damaging your lower arms and this will set you back a few months, last thing you need is have a doctor tell you to stay out of the gym.
-Or you can do grip training, this will do two things, you will develop grip strength which will help you curl and bench press heavier and your forearms will grow bigger(depending on how you eat).
The Grip Hand grippers are a great tool, they come in many brands but the best I found so far is heavy grips (Google it).
Finger Pullups There is an alternative that you might find interesting, you can use your own bodyweight, hang on a bar or something like you are about to do pull-ups, open your palms and only hold on with your four fingers without your thumb taking part.
This is a bit hard if your palms are not very strong.
Next, close your palms as hard as you can and afterwards re open them, this is like a mini pull-up with your palms, do at least 6 reps and 3 sets.
If you don't like it you can always get the grippers, I came up with this exercise as an experiment.
Do the opposite muscle You also want to exercise your forearm extensors, this muscle is neglected by most people because its not as cool as the biceps and shoulders, its like expecting your arms to grow by ignoring the triceps, you wont get anywhere this way.
Likewise you want to focus on the opposite forearm muscles, otherwise you might damage your forearms if you don't do this.
Unfortunately there is no special device for this muscle, instead you have to take a small rubber band, wrap it around your fingertips and thumb, and open your fingers against the resistance of the rubber band (kudos to Lee H.
).
If one rubber band is too easy try adding a few more.
