Having a strong grip is critical for maximizing your overall strength and big forearms are a visual hallmark of a strong overall body and physique. These unique exercises will help you develop both.
This exercise is a monster for the brachialis AND the forearms and grip. Instead of dumbbells, you'll use two full-size barbells to do hammer curls with, forcing your grip and forearms to work overtime.
If you have hand, finger or wrist pain (or if you just want MUCH stronger fingers or wrists), this very strange-looking curl variation is exactly what you need. It'll counterbalance all the hand flexion you're doing with hand and finger extension.
This exercise is a BEAST on your forearms. You're going to be doing a wrist roller forearm exercise WHILE you're doing a fat-bar chin-up, putting massively challenging resistance on your forearms.
This is a very simple way to put massive loading on your wrist extensors (the muscles on the back of your forearms) using just an empty bar and a slightly offset grip.
Hammer your brachialis, forearms and grip with this unique curl setup. You'll be "walking" your hands up and down the bar, which is held vertically.
This setup is going to TRASH your forearms and hands, in addition to working your back and biceps. It's fantastic training for grappling, BJJ, MMA, and other martial arts.
This version of the wrist curl gives you the additional benefits of peak anatomical contraction and occlusion training to maximize forearm growth.
This version of the wrist curl puts a massive stretch on the muscles of the forearms in order to spur muscle growth. This simple change in positioning is all you need.
This exercise is a standard pulldown done in a very non-standard way...using a hex dumbbell as a pulldown handle. This puts your hands in a wide-open position, which is extremely challenging to the grip and forearms.
This exercise is a standard pulldown done in a very non-standard way...using a hex dumbbell as a pulldown handle. This puts your hands in a wide-open position, which is extremely challenging to the grip and forearms.
It's like the 12 Days of Christmas with AWESOME training instead of birds...
Flying in the face of conventional wisdom, he’s known around the world as the "Mad Scientist of Muscle” for a reason.
An expert in kinesiology, physiology and anatomy, Nick helps people just like YOU create the body you want, especially when nothing else seems to do the trick.
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