The routine
Forearms · grip strength
- Palms-Up Barbell Wrist Curl Over A Bench 4 × 15
- Palms-Down Wrist Curl Over A Bench 4 × 15
- Reverse Barbell Curl 3 × 12
- Farmer's Walk 3 × 30
- Plate Pinch 3 × 30
Best added to a pull or arm day.
Forearms & Grip
Forearms · grip strength
Strong forearms and grip carry over to every pull you do, from deadlifts to rows, and they round out your arms. This plan trains the wrist flexors and extensors directly, then adds carries and pinches for raw grip strength.
Add it to the end of a pull or arm day. Use timed holds for the carries and pinches.
How to import this plan into Mekimeki
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- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
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How do I get bigger forearms?
Direct wrist curls in both directions build forearm size, while heavy carries and holds build grip. Train them a couple of times a week with progression like any muscle.
Does grip training help other lifts?
Yes. A stronger grip means your hands stop being the weak link on deadlifts, rows, and pull-ups, so you can train those lifts harder.
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