BY EBENEZER SAMUEL, CSCS
Yes, you may want big biceps, or a 300-pound bench press, or the ability to do pullups with ease. But if you want to live for decades upon decades, then you want something else too: Grip strength. Study after study has linked grip strength with longevity, making beefy forearms more than a vanity play.
This makes instant sense. We use our hands often for the most dexterous of tasks (opening a jar, using a spoon or fork), and we need fine motor skills to guarantee we can keep doing that. Beyond that, a strong grip requires our heart to be pumping blood to our extremities (fingers, toes), serving underrated notice that our heart has base strength.
You’ll train your grip often in your gym without trying: Your forearms work overtime on exercises like deadlifts and pullups. But sneaking in dedicated grip with has value too. Try these three moves in your workouts three times a week, at the end of a session, to power up your forearms.
FARMER’S CARRY
This one is basic but terrifically effective: Pick up your SMRTFT bells and walk for time. You’ll have no choice but to grip the heck out of your bells, especially if you go heavy (and you should aim to max out your dumbbells here. Do 3 sets of 40 seconds of work.
REVERSE ZOTTMAN CURL
I’ve never been a huge fan of classic Zottmans, to be honest, because they essentially limit the amount of work your biceps can do because your forearms are handling the concentric. Here, we reverse that, setting your forearms and brachioradialis muscles up to get serious eccentric work on the lower. Think of lowering for 3 seconds ever rep; do 3 sets of 8.
WRIST CURL
Simple but effective, this was the third exercise I ever learned in the gym (after biceps curls, of course, and bench presses). Focus on keeping your forearm glued to the bench, and let the weight drag our fingers open. All that eccentric work is good for your forearms. Curl as high as possible. Do 3 sets of 10 per side.