Arm Exercises

Increase Your Grip & Forearm Strength

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Training Methods

Wrist Roller: These are available commercially, or you can make your own by cutting a piece of PVC pipe, boring a hole in the middle and attaching weight by stringing through a length of clothesline with a knot at one end. Set up a spotter bar on one side of a power rack to chest level, and lean your forearms on the bar. Raise and lower the weight in one direction, then reverse the spin and raise it the other way. Rest for one minute, then repeat.

Hex Dumbbell Holds: If your gym has hex dumbbells, simply grab two at their ends and hold them for as long as you can. Rest one minute, then repeat for a total of three sets. Pick a weight you can hold for about 30 seconds on your first set.

Plate Pinch: Put together any combination of conventional Olympic plates - smooth side out - squeeze them together with your fingers and hold for as long as you can. Ten pound plates are very effective when used this way. See if you can perform this exercise with four ten pound plates in each hand. Rest one minute, then repeat for a total of three sets.

Fat Bar Holds: If your gym has a fat bar - a wider circumference barbell - throw a couple of plates (or more) on the bar and see how long you can hold it. Rest one minute, then repeat for a total of three sets, taking care to hold the bar away from your body to avoid cheating.

Grippers: A few different companies manufacture high quality grippers that come in various tensions. An investment in a “trainer” or “#1” level gripper is well worth it, since these products are virtually indestructible. The tensions on these grippers can run so high that they’re a challenge even to World’s Strongest Man competitors. Try three sets of as many squeezes as you can manage, with a minute’s rest between sets.


Perform grip work as a finisher at the end of your workouts on these days.

Week One:

Monday: Fat Bar Holds
Wednesday: Grippers
Friday: Wrist Roller

Week Two:

Monday: Plate Pinch
Wednesday: Wrist Roller
Friday: Fat Bar Holds

Week Three:

Monday: Wrist Roller
Wednesday: Hex DB Holds
Friday: Fat Bar Holds

Week Four:

Monday: Grippers
Wednesday: Wrist Roller
Friday: Plate Pinch

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