Forearm Exercises

Forearm Exercises

Just look across the internet and you'll find shed loads of information on how to 'Build Massive Forearms in Record Time' etc etc

First rule of the forearm exercise club is:

This is BS, take no notice. Although you can start to strengthen your forearms quite quickly, building massive forearms and huge strength increases does not happen over night.

We are all prone to falling for 'great marketing', but believe me building forearm strength overnight is a myth.

To start with forearm/hand strength can be built very simply using simple equipment.

Here are some simple Forearm Exercises to get you started

1. Hanging for time - If you have enough strength in your hands to support your own weight whilst hanging from a bar (pullup bar etc), then hanging freely for time is a great starting point. If you're adventurous you could also hang from a rope for time too.

2. Holding a weight for time (i.e barbell or dumbbells) is also a very valid forearm strengthener. Be careful with this one as your grip becomes weaker as time goes on, hence dropping the weight onto toes is a possibility.

3. Barbell wrist curls - simply place a light barbell (you can increase the weight as you get stronger but certainly start off light) on your knees and curl the weight towards you.


Most importantly listen to your body, the grip is a very undertrained element of a lot of peoples bodies and damage caused is usually to tendons and ligaments so take things slowly and respect this. If you feel pain then stop. Always warm up to the point of sweating heavily before attempting these exercises. It is a good idea to add this type of training to the end of your normal workout session