I do not work out my forearms. Should I?

[S_A]

So I've been noticing an issue lately. My forearms/grip is not strong enough to supper the weight I lift. This is specifically with regard to back exercises. For example when I do deadlifts and rows, my fingers want to let go of the weight during my 3rd or 4th set before I've finished. It gets so bad that I need to rest for a couple minutes after the exercise is done so that I can rack the weights. I can lift the weights no problem, but my fingers won't stay clamped.

 

I've tried making adjustments. For instance, I do not do deadlifts with a bar anymore. I use free weights now. Free weights are a bit harder, so I lower the weight to compensate. I know I can go higher than what I lift while still using proper form, but it seems like my forearms are a bottleneck.

 

I think the rule of thumb is to not workout your forearms because they sort of workout themselves by working out everything else. Thoughts?

[King Bowls]

Yes you should work them. I myself am a forearm and grip training freak. I use 20-30 different exercises for forearms and grip, and have even created some of my own.

 

Forearms are my favorite muscle group to work

 

Big forearms (muscular forearms) are a better sign of strength over big biceps. Big biceps are a dime a dozen.

[thefooloftheyear]

Most guys with powerful forearms and strong grip are usually those who use them in the "real world"..>And its more about genetics than anything else...Take a look at some top flight body builders...Many of them have shytty calves and forearms...

 

My grandfather was a lifetime stone mason... could pick up a Belgian Block with one hand-when he was over 70 years old.....Think it's easy? Try it and let me know how well you do...

 

Even though I am devoted gym/power guy, most of my grip strength comes from genetics and my day job....I do train forearms, but rarely, and almost never use wrist wraps...

 

If you want to gain some grip strength, dont use wrist wraps and rather than wrist curls, grab some heavy dumbells and hold them at your sides until they fall to the ground from fatigue...you will get some improvement..

 

TFY

[S_A]

TFY, I know what you're referring to. That's that farmer strength phenomenon. My Grandpa was a metal worker in the Soviet Union so he had that. During WW2 his job was to basically sneak behind German lines, rough up a German, and bring them in to Soviet lines for interrogation. So he had that lifetime strength you talk about.

 

Not sure I want to work out my forearms as I don't want them to get huge, but I can try the holding technique that TFY mentions. Also, shoulder shrugs is another exercise I have this issue with.

[loveweary11]

I look at it like this...

 

Your weak points are what you need to exercise most to even things out.

 

For me, it was biceps, shoulders and chest.

 

My natural body is exactly like Popeye's. Strong legs and forearms/grip, nothing for shoulders, chest and biceps.

 

So... I focus on those weak areas and do not work out my forearms or legs.

 

You should focus on forearms/grip and any other weak spots.

[SammySammy]

I look at it like this...

 

Your weak points are what you need to exercise most to even things out.

 

For me, it was biceps, shoulders and chest.

 

My natural body is exactly like Popeye's. Strong legs and forearms/grip, nothing for shoulders, chest and biceps.

 

So... I focus on those weak areas and do not work out my forearms or legs.

 

You should focus on forearms/grip and any other weak spots.

 

Agreed.

 

Balance. I don't neglect any muscle groups. I want my whole body to be as strong as possible.

[dichotomy]

Depending on how much your dead lifting - you may need to invest in a pair of straps or hand hooks. Very common for power lifters.

 

I bought a pair myself, but frankly have not got the level of super heavy deadlifts yet to use them, and probably never well at my age. Plus I have 14 inch forearms.

 

 

you might want to look into a pair of "Captains of Crush Hand grippers" to work your grip strength.

Edited April 7, 2016 by dichotomy

[King Bowls]

Depending on how much your dead lifting - you may need to invest in a pair of straps or hand hooks. Very common for power lifters.

 

I bought a pair myself, but frankly have not got the level of super heavy deadlifts yet to use them, and probably never well at my age. Plus I have 14 inch forearms.

 

 

you might want to look into a pair of "Captains of Crush Hand grippers" to work your grip strength.

 

I'm a hand gripper specialist. I used to be able to close the CoC 2.5 almost easily, my goal was the 3 then of course eventually the 4

 

And then there's the GHP grippers, they make a gripped called the GHP 9 and another called the GHP 10. The GHP 9 is narrowly more difficult than the CoC 4, the GHP 10 is significantly harder than the 4 and has not been closed yet

[Emilia]

Farmers walk is the way to improve grip and forearm strength

 

That and I'm assuming you have tried alternate grip? I don't understand why you would switch to dumbell from the bar? If you lift less, you won't be as strong.

 

Chalk, alternate grip and support exercises.

[fitnessfan365]

Two simple but effective exercises for grip training are :

 

1) Farmer's Walks -

 

**For this you'd use DB's instead of the yolk carry bars. But essentially the same. Start with a pair of 85lb DB's and walk slow/controlled with good posture until you have to put them down. Rest 90 seconds and repeat.

 

2) Pull-up bar dead hangs -

 

*Start out trying to hang for a minute and take it from there.

 

But as Emilia also said, for deadlifts, I HIGHLY recommend chalk. Magnesium Carbonite is a good choice. Also using a mixed grip for heavier deadlifting is the way to go IMO.

 

I'm a hand gripper specialist. I used to be able to close the CoC 2.5 almost easily, my goal was the 3 then of course eventually the 4

 

That's awesome man! COC grippers are definitely NO JOKE. I'd love to be able to get up to a 3. Right now I can close a 2 and am working towards closing a 2.5. But they're hard! I've heard that only a handful of people out there can close a 4.

[Emilia]

Like others have mentioned, do more deadlifts. Don't mess with gloves, hooks, or wrist wraps though, use the chalk. In fact, don't even use the alternate grip until you absolutely have to. Since alternate grip makes holding the bar during deadlifts easier, you will actually be working your forearms and grip strength less.

 

I used to do forearm exercises, but I think they're mostly a waste of time now. On deadlift day, I do a ton of deadlifts, starting out at a lower weight and increasing the weight on each set. I don't even bother with alternate grip until I get to around 400 lbs. You want to work that grip during your deadlift sets.

 

I agree, alternate grip should be used when you get to the weight that would slip out of your hands.

[dichotomy]

Like others have mentioned, do more deadlifts. Don't mess with gloves, hooks, or wrist wraps though, use the chalk. .

 

 

Ya - until you start dead lifting real weight, then maybe some straps

 

like this young man.

 

 

or this little guy

 

Edited April 8, 2016 by dichotomy

[Emilia]

Most non-competitive/casual lifters I see that use straps are those that have no clue. They lift FAR too heavy with a rounded back and they push their pelvis out as they don't understand lockout.

 

 

Warning, lots of people were hurt during the production of this clip.

[S_A]

Thanks for all the links. Will check them out when I get home. Btw, don't think I want to get to a point where I need things like hooks lol. Tbh, I have been considering transitioning to bodyweight workouts. Not sure though. Would be a huge change.

Edited April 9, 2016 by S_A

[Imported]

Women seem to dig forearms. A few easily visible muscles at play just from using your hands without obviously trying to show off. I wear long sleeve shirts a lot and always roll it up to around mid forearm (ends up higher depending on shoulder/arm position). Sit around with a girl at the bar talking while cracking peanut shells, I'd be surprised if I don't catch her hard staring at my forearms with that look in her eyes.

 

Just some motivation. Not saying to work on your forearms for girls, just saying girls notice that ****.

Edited April 9, 2016 by Imported

[King Bowls]

Here are some tips from me on how to get forearms that rival a gorilla

 

-ditch the lifting straps

-SQUEEZE every barbell and dumbbell as hard as you can, no matter what exercise

-invest in captains of crush hand grippers

-get rubber bands that are thick and small, put your fingers in the hole and work your extenders

-do wrist curls and reverse wrist curls

-make a wrist roller

-invest in FatGripz

-pinch plates

-start bending weak but long nails

 

These are my beginner exercises and tools