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Training your forearms directly can help with many of the bigger lifts such as deadlifts, rows, or pullups. That's because grip strength is often a limiting factor in these exercises. In other words, your forearm and gripping muscles fatigue earlier than your larger muscle groups, and you have to let go. (Want to improve your grip strength even more? Here are the 16 best exercises you can do.)
Strong forearm muscles can extend the amount of time you can hold a barbell or pullup apparatus, ultimately leading to you being able to perform more reps.
Here's a workout from trainer Andy Speer, creator of our Anarchy Arms program-designed to totally smoke your upper-body-that will give your forearms all the attention they deserve.
Directions: Perform the exercises below in the order listed, doing 40 seconds of work with 20 seconds of rest.
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1. Palm plank lift
2. Grip buster curl
That's one round. Do 3 to 5 rounds.