Any exercises that can train my weakest link of my body?

[thexmarcoxz]

I started training my weakest links in my body and now i feel so much stronger (that was my shoulders & lower back).. however theres one muscle group i know is the weakeat and i always neglected it.. my forearms.. Does anyone have any functional forearm exercises? Right now all i can think of are single arm bar hangs..

[17mahmoods]

Farmers walk.

[Ekaen]

wrist adductions, wrist abductions, wrist extensions, wrist flexions, finger pull ups, finger push ups, rope climbing,finger extensions, hand gripping,plate pinching,reverse curls,dead hanging and so on.

If you train the foreamss correctly they will become bigger than the upper arm.

[Bradster101190]

wrist adductions, wrist abductions, wrist extensions, wrist flexions, finger pull ups, finger push ups, rope climbing,finger extensions, hand gripping,plate pinching,reverse curls,dead hanging and so on.

If you train the foreamss correctly they will become bigger than the upper arm.

This is a very good list of forearm exercises! I would add to it barbell finger rolls as my favorite, you simply stand in a curl position with a barbell and roll it down your fingertips and back up , start at just the bar and add weight until 5 sets of 6-8 reps. Aim to do a set with your bodyweight and you will have extremely strong and developed forearms.


Although I do not see forearms becoming bigger than upper arms for most trained individuals who also work triceps, brachialis and biceps reguraly. I train both very consistent and my forearms sit at just under 15 inches while my upper arms 19.25. Although I wish I could get 20 inch forearms! My ultimate goal is 16, when i started training them directly they were 11.


For me and most people I train the key to your forearm growth will be frequency, you can train them 2-3 times a week and still grow stronger and bigger, most people who hit them just once a week get plateaued often.

[zGwild]

Farmers walk.

^^^this

It will address multiple weak links if done properly.

[tazithman]

Deadlifts, barbell shrugs, dead hangs as well as all the advice above (especially farmers walks). Anything that works your grip (holding heavy weights for long periods) will build forearms IF you use the correct grip.

Many beginners try to grip bars behind the fat pad where the first knuckle is. The bar goes in front of the fat pad, and will rest somewhere around the second knuckle depending on hand size.