Forearms
Your Forearms the region of the upper limb between the elbow and the wrist, your forearms contain two long bones: the radius and the ulna. These bones join to form the radioulnar joint which is joined by the interosseous membrane. Although forearm training is often neglected by many people just starting out in the gym, they are often training by seasoned bodybuilders looking to create a symmetrical look (they are often said to make the arms in general looks larger.)
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Wrist Curl
Barbell
Strength Standards (1RM)
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Beginner - 5 kg
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Novice - 24 kg
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Intermediate - 57 kg
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Advanced - 105 kg
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Elite - 164 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Curl your wrists upward as you exhale. Perform this movement slowly to engage the forearms and prevent the weights from straining your wrists.
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Extend your wrists downward as far as they will comfortably go on an inhale.
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Return the wrists to a neutral position.
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You can also use a dumbbells for this exercise.
Spider Curl
Barbell
Strength Standards
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Beginner - 16 kg
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Novice - 29 kg
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Intermediate - 46 kg
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Advanced - 67 kg
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Elite - 91 kg
Based on an 80kg Male Lifter, for more strength standards we recommend you visit strengthlevel.com
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Lie face-down on the bench with your torso and stomach pressed against the back rest.
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Hold the bar under you using a supinated grip (palms facing up) with your hands shoulder-width apart.
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Slowly curl the bar up and pause for a second at the top of the move and squeeze your biceps, then lower the bar under control.
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You can also use a barbell or cables instead of dumbbells.
Dead Hangs
Body Weight
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Grip the bar and hold yourself there for as long as possible, with your elbows slightly bent.
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Squeeze your shoulders blade together and down to engage your lats. Keep your core tight throughout the exercise. This helps develop grip strength and is easier than doing pullups.
Forearm Squeeze
'Power gripper'
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Extend and then flex your fingers to squeeze the item.
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Hold for 3–5 seconds, then relax your grip for a few seconds.
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Continue for 10–15 minutes.
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Do this 2–3 times per day.
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This isn't an exercise you'll see many people doing in most gyms but it does train the forearms.
