Best Forearms Exercises for Better Grip

Benefits of Forearm Exercises

Some benefits of doing forearm exercises include:

• Increases grip strength

• Easily able to do challenging jobs, like opening a tight jar

• Enhances strength in the upper body

• Improves your overall posture

Effective Exercises For Forearms

The best forearm exercises include:

1. With Dumbbells

• Start with 5- to 10-pound dumbbells, increasing the weight gradually

• Grip dumbbells tightly throughout the movement

• Use a can of soup or a water bottle if you don't have weights

2. Palms-up Wrist Curl

• Sit with wrists on knees, palms facing up

• Lift dumbbells as high as possible without raising your wrists

• Lower hands after a slight pause

3. Palms-down Wrist Curl

• Sit with wrists on knees, palms facing down

• Lift dumbbells as high as possible without raising your wrists

• Return hands to the starting position after a slight pause

4. Grip Crush

• While seated, rest your left wrist on a flat surface, holding a dumbbell

• Relax and open your hand to roll the dumbbell toward your fingertips

• Tighten your hand, curl your wrist up, and squeeze tightly

• Repeat on the opposite side

4. With Machines

a). Behind-the-Back Cable Curl

• Hold the low pulley handle with your left hand, step away from the machine

• Place the right foot slightly in front of the left

• Curl left arm up towards the shoulder, pause, and lower to the starting position.

• Repeat on the opposite side

b). Towel Cable Row

• Attach a towel to a cable pulley, hold ends in each hand

• Draw shoulder blades together, bringing the towel to your chest

• Perform in a rowing motion

5. Without Weights

a). Pull-ups

• Use a bar or support for your weight.

• Your palms should face away or towards you for an easier grip.

• Tighten the core, engage the lats, lift toward the bar, and lower slowly.

b). Dead Hangs

• Grip the bar, hold it with slightly bent elbows

• Engage lats, keep core tight, holding as long as possible

• Builds grip strength, less challenging than pull-ups

c). Forearm Pull

• Hold the pulley machine’s weight bar at shoulder level, palms facing down

• Draw upper arms toward the torso, push the weight down, pause, and return to the starting position