I’m a Strength Coach. I’m Begging Guys to Train This Underrated Muscle Group

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I’m a Strength Coach. I’m Begging Guys to Train This Underrated Muscle Group

Many beginners that start lifting weights love to focus on the fun muscle groups like chest and biceps. As they gain more experience and want to get stronger, they may realize that training the rest of the body matters too. Thus, they take on a bro training split that includes all the major players: chest, back, shoulders, arms, legs, and abs.

This is a somewhat better strategy, but there is still a major component that is missing, and it actually has something to do with that arm day. Triceps take up two-thirds of the upper arm, and of course biceps matter as well, but have you ever thought about your forearms?

If you haven’t been training the muscles below the elbow regularly, it’s time to add it to the program.

Related: Build Arms Like Vin Diesel With These Quick and Brutal Arm Workouts

Why Train the Forearms?

Let’s get the easy answer out of the way first. The forearms are usually more visible than the upper arms, and training the forearms will make them ******* and better developed, a surefire indicator that you take care of yourself. Looking better is great, but that’s not the primary focus here. A stronger grip will also translate to overall greater strength with other exercises such as rows and deadlifts. If you have a strong grip, then you’ll be less likely to need lifting straps for those big lifts.

Yes, it’s simpler to pull out the straps and use those for exercises that are impacted by grip strength, but are you going to have those straps when it comes time to

Now, let’s cover the most important reason of all. Research has shown that improving hand grip strength can have a direct correlation to

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A stronger grip could even be a biomarker of increased lifespan. Other issues that could potentially be avoided from proper forearm and grip training include carpal tunnel and tennis elbow.

Muscles in the Forearms

The forearms have over 20 individual muscles, and it would be a tall task to ask any lifter to train each of them individually. However, there are some forearm muscles that are primary players for grip, and training them properly is certainly worth the time and energy. Some of you may think of muscles such as the brachioradialis and the pronator teres, and for good reason, but these are three lesser known muscles that matter even more for grip purposes, which is why they will be the primary focus.

Flexor Digitorum Profundus (****)

You may not think of this muscle when it comes to the way the forearms look, but when it comes to grip, this is the star of the show. The flexor digitorum profundus allows flexion of the wrist joint. If you’re going to hold anything with the intent of either picking it up or hanging on to it, you need this. It originates at the ulna and inserts at the base of the four fingers.

Flexor Pollicis Longus (FPL)

The flexor pollicis longus is responsible for the work that the thumb does. It is also involved with wrist flexion. It originates at the interior surface of the radius and originates at the last bone of the thumb. If the thumb is not wrapped around the object you want to hold properly (otherwise known as a false grip), then you are not using your grip to the best of your ability.

Pronator Quadratus

The pronator quadratus is a flat, square-shaped muscle that is deep in the forearm. If you are looking at your forearm trying to flex it, you won’t be able to see it because it is deep down in the forearm. The pronator quadratus is near the wrist between the radius and ulna. It is responsible for turning the palm downward as well as stability of the wrist. If you are working with an overhand grip with the forearms bent, such as with a reverse curl, then the pronator quadratus is working.

How to Train the Forearms

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Training the forearms is simple, but doing it properly is far from easy if you want to maximize your grip potential. In other words, you can realistically perform some of these exercises anytime you want in or out of the weight room, but you should feel like you have done something productive when you finish it. These are not the only exercises for grip training, but they’re a great starting point for most lifters.

Beginner Forearm Exercises

Tennis Ball Squeezes

Yes, this is as basic as it seems. Take a tennis ball, stress ball, or even a hand grip, and simply squeeze it as hard as you can. You can either try to hold a consistent grip for time or rep out as many squeezes as you can in 60 seconds.

How to Do It

Take the tennis ball and hold it at arms’ length with a normal grip.

Squeeze the ball as hard as you can as if you are trying to crush it in your bare hands.

Release the grip and repeat with the opposite hand. Repeat for the desired reps for each hand.

You can also do this with arms bent and palms facing up or down, depending on your preference.

Bonus tip: Many powerlifters and strongmen know that the pinky side of the hand is usually what gives out first when a grip is about to fail. If you want to address this, then start this exercise by only using your pinky while holding the ball in the hand. The concept is that if the pinky is less likely to fail, then the grip will be stronger for longer.

Dead Hang

The dead hang is an exercise that many athletes use to work on both grip and pull up strength. Most individuals reading this should be able to support their own bodyweight while hanging off a bar for at least a few seconds. Your initial goal should be at least 10 seconds with your bodyweight with an intention of working up to 60 seconds.

How to Do It

Approach a horizontal pull up bar that is slightly higher than your reach, and secure your overhand grip before allowing yourself to hang. This can be done while standing on a step or box.

Keep your chin neutral, then step off of the step or box, or have someone remove it from underneath you.

Hang while keeping the arms and legs straight. Once you reach failure or max time, you have done one set. Repeat for the desired sets.

Bonus tip: If you can last longer than 60 seconds, then use extra resistance such as a ruck pack, weighted vest, or a dip belt with weight plates hanging on it.

Suitcase Holds

This exercise can be done with a dumbbell, kettlebell, or a weight plate, but a barbell inside of a squat rack is best. The length of the barbell and additional weight will provide a more unstable challenge.

How to Do It

Stand inside a squat rack with the working arm next to a barbell that should be set at just below arms’ length.

Grab the center of the barbell on the knurling with a standard grip. Do not use a false grip. You should have to bend over slightly to do this.

Stand straight and tall to lift the barbell up. You should try to keep the bar around an inch away from the hip. Do not hold on to the uprights of the rack with the non-working hand,  allow yourself to brace it against the body. Keep chin and spine neutral while looking straight ahead.

Once your grip reaches failure, return the barbell to the rack and repeat with the opposite arm.

Bonus tip: If you do rows or deadlifts, this is a great exercise to use in preparation for those exercises.

More Advanced Forearm Exercises

Farmer’s Walk

This actually isn’t a challenging exercise, but it may not be as simple to do because of equipment or space. If you have the distance to walk and a lot of weight to challenge yourself, this is a surefire grip enhancer.

How to Do It

Take a pair of even dumbbells, kettlebells, or a trap bar with weight on it, and stand tall with the arms down to the sides. Look straight ahead and keep a neutral spine.

Walk the dedicated distance you have available (up to 50 feet), and continue until you lose your grip or return to the starting line (100 total feet).

Go for max weight for 100 feet or max distance if you have limited weight to work with.

Bonus tip: Want to work your core too? Use a pair of unequal weights. Start with the heavier weight on one side, then switch. This will challenge the entire core as well as your grip.

Reverse Barbell Curl

This is an exercise that is more for forearm development than grip strength, but it will target the pronator quadratus as well as the brachioradialis, which will benefit your grip.

How to Do It

Take a shoulder-width overhand grip of a barbell.

Stand tall with arms to the sides while holding the barbell.

Perform a curl just as you would a standard barbell curl. Pause at the top of the motion briefly.

Slowly lower the weight back to the starting position, and repeat for the desired reps.

Bonus tip: This can also be done with an EZ-Curl barbell if you have wrist issues but want the benefits of the exercise. It’s a tremendous way to finish an arm training session.

Captains of Crush Grip

The Captains of Crush are hand grips that offer significantly more challenging resistance than standard hand grips. They range from 60 up to 365 pounds. The goal is to close the grip completely so the handles touch.

How to Do It

Secure one handle of the grip inside the nook of your thumb and index finger. The four fingers should be wrapped around the other grip. You may need to use the opposite hand to help squeeze the handles so the hand fits properly.

Begin squeezing until the grips touch or you reach failure. If the grips touch, return to the starting position and repeat. Once you fail with the first hand, perform the same movement with the other.

Bonus tip: If you know that one hand is weaker than the other, then start with that hand so you have more energy and focus to devote. This can help promote a more balanced strength level for both hands.

How to Program Forearms Into Your Routine

If you want to start out slow, add grip exercises to your warmup routine before you begin the main portion of your session. If grip is going to be a priority, then bookending the workout with grip work at the beginning and end is the proper play.

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