Grip Work - Basic

Recommendations: 2-3 Sets, 10-15 Reps, 80-90 Wght

Beginner Forearms Strength Barbell Pull Gym

Purpose: This exercise strengthens the muscles that flex the fingers.

Benefits: This exercise focuses on the finger flexors with the forearms supinated.

Straddle a flat bench. Grasp a barbell, with hands close together, underhand grip. Let about half of your forearms extend beyond the end of the bench. Brace your elbows against the insides of your knees. Let your wrists bend back and open your fingers slightly. Allow the bar to roll to the tips of your fingers. This is your starting position. Grip the barbell loosely and curl the barbell as high as you can without lifting your elbows from the bench at the end of the movement. Exhale during this movement. Slowly lower the barbell to the starting position. Inhale during this movement. Repeat for the required number of repetitions.

A complete forearm program must achieve balanced development for all major forearm muscles. The forearm is involved in six different forearm movements. They include wrist flexion, wrist extension, wrist abduction, wrist adduction, forearm pronation, and forearm supination. There are additional muscles found in the forearm that are involved in movements like elbow flexion (brachioradialis), finger flexion, and finger extension.