It’s easy to find bicep, chest, or shoulder workouts, but there’s a part of the upper-body that often gets overlooked: your forearms. These muscles help with a lot of the heavy lifting, yet get none of the credit or attention.
Training your forearms directly can help with many of the bigger lifts such as deadlifts, rows, or pullups. That’s because grip strength is often a limiting factor in these exercises. In other words, your forearm and gripping muscles fatigue earlier than your larger muscle groups, and you have to let go.
Strong forearm muscles can extend the amount of time you can hold a barbell or pullup apparatus, ultimately leading to you being able to perform more reps.
Here’s a workout from trainer Andy Speer, creator of our Anarchy Arms program—designed to totally smoke your upper-body—that will give your forearms all the attention they deserve.
Directions: Perform the exercises below in the order listed, doing 40 seconds of work with 20 seconds of rest.
1. Palm plank lift
2. Grip buster curl
That’s one round. Do 3 to 5 rounds.
By Naomi Nazario