Wrist Curls: – Hold a dumbbell in each hand with palms facing up. Rest your forearms on a bench or your knees. Slowly curl the weights towards you, then lower them back down. This exercise targets the muscles in your forearms.
Reverse Wrist Curls: – Hold a dumbbell in each hand with palms facing down. Rest your forearms on a bench or your knees. Slowly curl the weights upwards, then lower them back down. This targets the muscles on the top of your forearms.
Farmers Walk: – Hold a heavy dumbbell or kettlebell in each hand by your sides. Walk forward, maintaining an upright posture and engaging your core. This exercise not only works your forearms but also strengthens your grip and overall body stability.
Plate Pinch Grip: – Hold two weight plates together with the smooth sides facing outwards. Pinch the plates between your fingers and thumb, then hold for as long as you can. This exercise directly targets your grip strength.
Dead Hangs: – Hang from a pull-up bar with an overhand grip (palms facing away from you). Keep your shoulders engaged and hang for as long as possible.
Hand Gripper Exercises: – Use a hand gripper device to squeeze and release repeatedly. You can vary the resistance level to progressively challenge your grip strength. This exercise specifically targets your hand muscles and grip strength.
Towel Pull-Ups: – Hang a towel over a pull-up bar and grip it with both hands. Perform pull-ups while gripping the towel instead of the bar. This exercise not only works your back and arms.