HIHI

In this day and age, we all know (or should know) how important it is to maintain a healthy level of physical fitness in order to live a good quality life, maintain our cardiovascular system, and keep our bodies strong in order to thrive into our later years. For many of us, this means getting into the gym in order to do resistance training — one of the best forms of exercise that is available to us. For those looking to get back into the gym in order to maximize your health, strength, and vigor, one thing to take into consideration that is often forgotten or completely ignored is grip strength. “Grip strength? What does that have to do with anything?” you might ask. It may not make sense to you right off the bat to take time to train the hands and lower arms while at the gym. I know when I first learned about it, it seemed like a complete waste of time to spend valuable training time on less than 5% of your body, but the truth of the matter is having a strong grip pays many dividends ...

Here are 6 of the best forearm exercises to increase the thickness/ size and strength of your forearms. This list will be broken down into categories of exercises designated for pumping up the size of your forearms, and then following up with exercises designed to increase grip strength (forearm strength).   Utilizing any combination of these 5 forearm exercises after your back workout (that’s the most optimal time to perform your forearm exercises), will yield significant and quick forearm growth and strength increases. Do These 6 Exercises For Big Forearms Exercise 1: Barbell Wrist Curls – 4 Sets 30 Reps Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors. The best way of performing the barbell or dumbbell wrist curls is to kneel d...

Stop droning through endless sets of wrist curls. Try these tricks of the trade and build forearms that would make Popeye jealous. From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it. From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality. 1. Hammer Grip Usin...

Sure, every guy is always working hard using the best exercises for sculpted six-pack abs. But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They’re one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. The following routine might seem a little unconventional while you’re doing it, but it’ll deliver thicker forearms. wouldn’t hurt to improve your grip strength a bit – working on your grip will both develop your forearms and increase your capacity for heavy lifting. Finally, the following two workouts will help you really push those forearm muscles to grow. 1- Massive forearms workout     Hammer curls: 4 sets, 10 reps     Reverse curls:...

Your grip strength is an indication of your full body strength, neuromuscular activation, and overall function. Don't be fooled into thinking you can increase grip strength by training the forearms and hands with isolation movements like wrist curls. The forearms need both heavy work and pump work to maximize grip potential and pack on muscle. Here are  exercises that'll help you forge an iron grip and killer forearms. Reverse Barbell Curls These are great to do at the end of your arm workout – shaving or brushing your teeth is really tough after doing these! This exercise is done with the palms facing down as indicated with the red arrow in the below photo. As I mentioned before, this exercise can make tendonitis in the elbow flare up so be careful if you are prone to overuse injuries. Start out with a really light weight and use slow deliberate form. These can be done either standing or seated, I prefer seated because it keeps you from cheating. If you stand ...

But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your big, ripped forearms. They're one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them. Another FYI: 25 women on the sexiest body part on a man. Barbell Wrist Curls for Muscular Forearm Barbell wrist curls have long been recognized as the best forearm exercises for building up muscle. Perform this exercise while sitting on a bench, leaning forward far enough to be able to place your forearms on the bench between your legs. Grip a barbell, palms upwards. Extend your wrists, lowering the barbell toward the floor. Uncurl your fingers to enable you to lower the bar a little further. Tighten your grip of the barbell and curl your wrists upward to r...

From a purely cosmetic angle, lagging forearms can kill the overall look of your arms. Sure, there are certain bluffs that can be employed to offset that imbalance like wearing sleeveless shirts and tank tops as often as possible. However, up here in the true north, those with poor forearm development are eventually left with a choice – look like a fool and get hypothermia in December or do something about it.  From a performance angle, both in and out of the weight room, grip and forearm strength can do a lot of good. Whether you’re a domestic worker, or a mixed martial artist, having claws of death puts you one step ahead when carrying loads, grappling with an opponent or performing submission holds. All this being said, here are a few tricks that are sure to make your forearms more impressive in terms of both looks and functionality. The Best Forearm Exercises Loaded Carries Trap bar carry Reverse thumbless preacher curl Farmers walk/static Hold Palms-up over-bench wrist curl...

Perform Forearms once a week and not more than twice a week. As forearms also receive constant stimulation during bicep exercises they require less sets. I suggest once a week total forearm workout is sufficient for its complete stimulation. Sample Workout  forearms Seated/Machine Reverse Wrist Curl     Sets   3   Reps    15,12,10 Seated/Machine Wrist Curl     Sets   3   Reps    15,12,10 Farmer’s Walks     3    Failure (60sec rest) Wrist Roller     3     10, 8, 6 Gorilla Grip Trainer/alternative     3    20,20,20 Towel  pullup    3   Reps    15,12,10 Behind the Back Cable Curl     3   Reps    15,12,10

Your forearms don't get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body will also look and function more symmetrically. Failing to train forearms results in weak grip strength, and let's cut to the chase, skinny-looking arms. Target yours with these 7 forearm exercises and sayonara to your skinny arms. Barbell Wrist Curl - Sit on one end of a bench and hold the barbell, wrists against your knees, palms facing up. - Raise the barbell up by curling your wrists and slowly lower it back down after a short pause. - Keep your forearms pressed against your thighs throughout.  Barbell Wrist Curl - Standing; Behind Back - Stand up and hold the barbell behind you, arms extended, palms facing back. - Raise the barbell up by curling your wrists and slowly lower it back down after a short pause. - Keep your arms still throughout. Wrist Exten...