Are Strong Forearms and Grip Strength Important?

Forearms and grip strength are an often overlooked part of many people’s fitness routines. Most people who aren’t an Olympic or professional athlete may never really think about forearm training or how important having strong forearms may be to other aspects of their strength and or fitness levels. It may be beneficial for you to learn how to grab the best forearm workout to help ensure a healthier future.

Sports like tennis, baseball, and hockey are some that need a great amount of forearm and grip strength. While at the same time even if you aren’t a world-class athlete you can still use grip and forearm strength within your everyday life. Simple tasks like turning a doorknob and even driving a car can be affected by lack of forearm strength.

Strong Forearms—Strong Bones—Strong Brain?

Making sure you have a workout plan that also focuses on your forearms can prove to be beneficial later in life by allowing you to be more active in your golden years. In doing so, this should bring you several other health benefits such as weight loss or obesity prevention, increased blood flow to the brain with exercise which may improve sleep, reduce fatigue, and reduce cholesterol while improving your mood. The human body can work like a well-oiled machine if handled properly. Or at the very least you can keep the machine running as best as possible by making sure all of its parts are not neglected and well taken care of.

5 Exercises to Grab the Best Forearm Workout

  • Forearm Blast

Grab a stick and tie a sturdy rope to it. Then grab a light cylinder weight and tie the rope through it.  Anywhere between 2.5 and 10 pounds should work. To perform this exercise you want to have your arms outstretched with your palms facing down. Start with the weight rolled all the way up to the top then slowly roll down rotating your wrists. When the weight touches the ground roll all the way back up to the top. That’s 1 rep. Do 3-5 reps, rest for 30 seconds and repeat for 3 sets.

  • Hand Grip Exercise

Pick up a hang grip strengthener at your local sports or fitness shop. You’ll want to get 2 of these. First, start with your right hand by squeezing for 12 reps and switch to your left.  Then use both hands for 8 reps. Now squeeze only your right hand for 4 reps and repeat with the left.  Rest for 1 minute. Then repeat for 1 more set.

  • Wrist Curls

These are best when performed with a barbell. Find your appropriate weight to do 3 sets of 8,10, and then 12 reps. You’ll want to increase the weight for every set, even if it’s only 2.5 lbs. When performing this exercise you need sit on a bench with your arms between your legs and palms pointed up. Make sure your wrists are about 2-4 inches away from the bench, then curl up. Rest for 30 seconds in between.

  • Hand Grip Curls

Purchase a forearm developer and you’ll be able to do one arm forearm curls. You’ll want to do 2 sets of 10 reps with each forearm.

  • Rubber Balls or Rings

Pick up a rubber ball or rubber ring that is tough to squeeze but not impossible. You should do this last exercise with 30 reps (or squeezes) on each hand. This is best done one hand at a time for a more concentrated burn.

  • Bonus/Finisher

If you are not quite done or want to add on to the end of this routine you can do finger stands.  Basically get in the pushup position and prop yourself on your fingers for 10 seconds. Rest for 20 seconds and repeat for 3 sets. This will finish you off with an extra burn, however, be careful and only do this after working up to it for at least 4 weeks.

This workout is a great short and long-term addition to your regular fitness routine. It can even be beneficial as a great starting point if you if are not currently doing any regular exercises. Studies show that doing hand grip exercise training also reduces your resting blood pressure levels. As always you should consult your physician when starting or changing an exercise routine.


Image courtesy of [Teerapun] at

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