Your Total Body Strength Depends on Training This Neglected Arm Muscle Group

When most of us think about sculpting strong, sexy arms, we think about our biceps and triceps. We may even think about our shoulders. However, we do not often think about training forearms, but we should. The importance of doing exercises for forearms cannot be undersold.

Not only does training our forearms lead to proportional, aesthetically pleasing arms, but your total arm strength depends on the strength of your forearms. More than that, the strength and the definition you're able to achieve in your whole body depends on your forearm strength. 


Why Forearm Strength Matters

There are 20 muscles in your forearms. Not only are these muscles needed to do upper body exercises like bicep curls, pull-ups, and rows, but they are also required to do full-body moves like kettlebell swings, deadlifts and farmer carries.

So, if your forearms are weak, they will tire quickly and you'll never be able to really engage the muscles you want to engage during those other exercises. In pull-ups, your lats will be left unchallenged and in kettlebell swings, your core won't get the activation it needs to become firmer and stronger.

In other words, forearms would be the weakest link in your kinetic chain.

Unsurprisingly, studies have found that greater forearm strength is related to greater overall strength. What may be surprising is that better forearm strength is also linked to a lower risk of heart disease and stroke.

But it makes sense: grip strength leads to better overall strength and endurance and better overall strength and endurance leads to better heart health.


How to Build Forearm Strength: Do These Exercises for Forearms!

One of the best and easiest ways to build forearm strength is to build your grip strength. (The muscles involved in grip work originate in the forearm area.) You can work on your grip strength every day by squeezing stress balls, but there are also other exercises for forearm strength.

Here are some of our favorites. You can add these exercises for forearms individually into your workouts or do them collectively as a quick and sweaty forearm training circuit. Try to make it through the circuit 3-5 times, working for 50 seconds and resting for 10 seconds. 


The BodyRock Forearm Workout


Reverse Pull-Up

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Barbell Curls

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Pull-Up & Bridge

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REFERENCES:

https://www.bodybuilding.com/fun/glen3.htm#:~:text=During%20grip%20work%20the%20muscles,you%20can%20see%20they%20add

https://journals.lww.com/nsca-jscr/Abstract/2011/03001/Hand_Grip_Strength_as_a_Predictor_of_Muscular.156.aspx

https://www.health.harvard.edu/blog/grip-strength-may-provide-clues-to-heart-health-201505198022

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