5 Exercises For HUGE Forearms & A STRONGER Grip (FREE Big Arms Guide)

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In today’s video, Sal demonstrates 5 great exercises for building your forearms and strengthening your grip. Try these exercises out in your workout and let us know how you like them! Here are some key points from the video for you to refer back to:

Forearm Priming (1:40)
- Start with a bucket of rice
- Practice opening and closing all of your fingers
- Do this for 30s

Pinch Grip Plate Hold (2:29)
- Grab a smooth plate with a pinch grip
- Fingers stay flat against plate
- Hold for almost as long as you can
- 5-10s short of failure
- 30s-1min. Rest

Behind the Back Finger Wrist Curl (3:11)
- Hold barbell behind your back with palms facing away
- Let barbell roll down fingers
- Keep thumb underneath the bar
- Squeeze grip and roll all the way up
- Squeeze forearms as hard as you can
- Slow & Controlled tempo

Reverse EZ Bar Curl (4:12)
- Overhand grip with thumbs above the bar
- Keep elbows pinned by your side
- Hold a nice tall posture
- Curl bar up
- Control back down

Gi/Towel Pull Ups (5:00)
- Place a Gi/towel over a pull up bar
- Grab a tight grip at the collar of Gi
- Let body hang
- Pull up bringing your chest to your hands

Weighted Pronation (5:49)
- Use resistance band/belt attached to light amount of weight
- Keep elbow tight to body
- Hold weight at 90° with palm facing up
- Keep band/belt on outside of body
- Pronate wrist (Rotate wrist towards your body)

Farmer’s Walk (6:26)
- Carry heavy dumbbells by your side
- Maintain a tall upright posture
- Walk forward
- Hold until 5-10s short of failure

Forearm Training Recommendations
- Train 2-4 days per week
- Always do priming first
- 30-60s each
- Pick 2-3 exercises
- Hypertrophy exercises
- 8-12 reps, 3 sets, 30-90s rest
- Static Strength exercises
- Hold for at least 30s

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