Exercise Mini Bands

Forearm Exercises - How To Add At Least 1 Inch To Your Forearms By Doing Grip Training

Forearm exercises are one thing that many beginning bodybuilders focus on for the reason that they like the idea of developing big forearms.

But the thing is that any time you are performing upper body exercises that involve your hands you happen to be already doing the forearms, doing curls also does them and even the bench press also has them taking part in the workout, to put it briefly you are already exercising your forearms without being conscious of it.

However if you want to actually get size you can do just one of two things:

you can easily perform wrist work outs, which can be risky for the reason that you have a possibility of harming your lower arms and as a consequence this can set you back a couple of months, last thing you will want is have a doctor tell you to keep out of the gym for several months, which unfortunately will mean that you cannot work out AT ALL.

Or you could do grip training, this will do two things, you can expect to develop grip strength which helps you curl and bench press heavier not to mention your forearms are going to grow bigger(how much will depend on how you eat) and there is less of a chance to get hurt.

Your Grip

Hand grippers are a great piece of equipment especially the ones with metal handles, they come in many brands but the most beneficial I found at this point is heavy grips(google it).

The usual cheap Grippers with plastic handles are only useful if your palms are very weak.

Finger Pullups

There is an substitute which you may find interesting, you could make use of your body weight, hang on a bar or something, as though you are going to do pullups, open up your palms and only hang on by using your four fingers without your thumb taking part. This is a bit difficult if your palms are not very strong.

Next, close the palms as hard as you can and afterwards re open them, this is like a mini pullup with the palms, do no less than 6 reps and 3 sets.

In case you don't like it you can always get the grippers, I came up with that exercise as an experiment.

Do the opposite muscle

Additionally you want to exercise your forearm extensors, this muscle is overlooked by the majority of people simply because its not as cool as the biceps or shoulders, its like expecting your arms to grow by disregarding the triceps, you wont get anywhere this way.

Similarly you want to focus on the opposite forearm muscles, or else you might damage your forearms if you don't do this.

Sadly there is no special device for this muscle, instead you have to take a small rubber band, wrap it around your fingertips and thumb, and exercise by opening your fingers against the resistance of the rubber band(kudos to Lee H.).

If one rubber band is too easy try adding a few more.

If you want more info on forearm exercises I recommend a good article in this Weight Lifting Articles post.

Alex will soon be putting up a surprise on his blog so keep a lookout, the blog is at www.hardcorenaturalbodybuildingtips.com Hardcore Natural Bodybuilding Tips

Copyright © 2010 · All Rights Reserved · Content Created by Alex Allmert

About the Author

Alex got into bodybuilding at the very early age of 12. Now he is 23 and has quite a bit of experience under his belt.

During the time he quit bodybuilding a couple of times, made TONS of mistakes that everyone makes(some mistakes are exclusive to him because of his own stupidity) and ended up learning many, many things.

If you want to contact Alex find him on Facebook and Twitter.
twitter.com/alexallmert

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FitBALL Mini Exercise Ball $12.69 Features of the FitBALL Mini Exercise Ball: 9" inflatable ball used for resistance work in pilates and other mat fitness programs. Can be used slightly deflated as a soft prop under the head, neck, feet or back. Dark blue color with soft, easy-grip texture.

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