Mighty hands aren’t just useful for hefty handshakes; they’re also the secret to more muscle. A lack of grip strength could cut the amount of weight you’re able to lift by 50 per cent, say researchers at the College of New Jersey in the US. Do 10 reps of these exercises once a week, using as much weight as you can. One set is all you need to grab yourself a bigger set of guns.
|1 REVERSE BICEP CURL
Grab an EZ curl bar with a palm-down grip and hold it in front of your thighs. Slowly curl the bar upwards until your forearms are about parallel to the floor. Don’t allow your upper arms to move forward or back.
|2 FINGER FLEXION
Stand with your arms at your sides and feet shoulder-width apart. Hold a weight plate in each hand with your fingers just under the outer edge of the plates. Using only your fingers, lift the plates as high as you can in a controlled motion.
|3 FOREARM TWIST A
Kneel and grasp a dumbbell with 3kg on one end or a 6kg standard weight. Rest your forearm on a bench so your hand hangs off. With your palm facing the ceiling, roll your wrist until the dumbbell points up. Repeat with your other arm.
|4 FOREARM TWIST B
Use the same set-up, but start with your palm facing the floor to do this reverse forearm twist. Roll your wrist outwards until the end of the dumbbell points towards the ceiling. Finish the set and then switch arms.