Everyone probably knows biceps curls: But what about proper forearm training? If you think you don't need it… think again. Your forearm muscles directly affect your grip strength and the stability of your wrist. Here, we explain why it makes sense to include your forearm muscles in your workouts and how you can best achieve this.
Why do I need forearm training?
Ever tried laboriously working your way up to your first pull-up while working out at the gym or with a trainer in the box? Then you've probably noticed that the first exercises on the rack don't involve the full motion sequence of a pull-up. Instead, you might start with dead hangs. That means you're just hanging at first. And for that, exactly, you need a lot of grip strength. You also need a stable wrist and good grip strength when weightlifting with a barbell, such as during deadlifts. Well-trained forearm muscles are essential if you want a secure grip.
In which sports is a strong grip important?
In addition to strength sports or Crossfit mentioned above, there are other sports that rely on well-trained forearms and a firm grip: First and foremost, of course, climbers and gymnasts who focus on apparatus training such as the rings or parallel bars. Imagine a climber on a bouldering wall: Without grip strength and trained forearm muscles, pulling themselves up even a little on their way to the top would be difficult or impossible. Of course, the upper arm and shoulder muscles, back muscles, and core tension are important, but so are the forearm muscles and hand and finger muscles. Rowers, basketball or volleyball players, and martial artists like karate fighters also need rock-solid wrists and excellent grip and forearm strength. As you can see, forearm training should definitely play a role in your training plan.
Which exercises target the forearm and hand muscles?
There are several great exercises you can often perform with a dumbbell, a barbell, or on a cable machine. A kettlebell is also very suitable for some exercises. Here are 5 exercises to train your grip strength and forearm muscles:
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Farmer's Walk: Grab a fairly heavy kettlebell or dumbbell in each hand. The grip should be focused and firm (as with all exercises). Now walk straight ahead for a controlled distance with the weights hanging down at your sides. Here, the key is to maintain overall body tension and hold your grip.
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Hanging/Dead Hang: This exercise sounds simple, but it packs a punch. Basically, it involves grabbing an overhead rack bar with both hands, hanging from it, and holding on using pure grip strength. It is important not to arch your back or let the rest of your body hang completely limp. Engage your core and actively pull your belly button inward. Your whole body should maintain light, controlled tension, so to speak.
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Forearm Curls: You can perform this exercise with dumbbells or barbells. The weight should be rather light, as your forearm muscles do not compare to the volume of your upper arm muscles. Sit on a weight bench with a straight back. Grab the weight(s). Place both forearms on your thighs so that your wrists extend freely over your knees. Use an underhand grip, meaning you wrap your hands around the bar(s) from underneath. Now, using only your wrists, perform a small curl motion toward you and back again. Everything is done slowly with exceptionally controlled movements. Speed is counterproductive here.
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Reverse Forearm Curls: You can also perform the same exercise with an overhand grip. This means your hands now wrap around the bar(s) from above. Your hands move slowly downward with the weight and back to the starting position, again nice and slow and—you guessed it—controlled.
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Super easy: Forearm equipment or stress balls. Everyone knows the small foam or rubber balls you can squeeze when you're stressed. They come in various resistance levels—perfect for your forearm training. Just use them throughout the day when taking a quick break from work. There are also small finger trainers, hand exercisers, and forearm trainers. These small devices aim to improve your grip strength or specifically target individual fingers or your forearm muscles.
What to keep in mind during forearm training
You might have guessed it already: the magic formula here is slowness and control. The entire system of ligaments, tendons, and muscles in your forearms, wrists, and hands is a complex, interconnected structure. First and foremost, you want to target the forearm muscles as specifically as possible. Explosive movements like snatching are not appropriate here. The slower and more focused your movement execution, the more successful it will be. Precision of execution is key here—not speed, and not heavy weight. Slight variations target different muscle groups on the top or underside of the forearm. Feel free to pick additional exercises so you can vary your forearm workout time and again, and incorporate it regularly into your training routine. This way, you can step by step increase your grip strength and wrist stability.
