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Workout

Forearms and Grip: Hand Strength

~1 h. 12 min.
~864 kcal
⁉️ Comments

Grip strength is one of the most underrated indicators of physical fitness. It's what limits progress in rows, pull-ups, climbing, and even everyday life: carrying heavy bags, opening tight lids, holding tools. If your forearms are burning and giving out before your back or biceps get tired — this workout is for you.

The complex is built on functional suspension straps and targets all the key structures of the forearm: wrist flexors and extensors, pronators and supinators, and the muscles responsible for stabilizing the hand under load. The straps create an unstable environment in which the forearms are forced to work continuously — not only during the working phase, but throughout the entire set.

  • Level: intermediate — the exercises require basic body control and core stability.
  • Focus: forearms, biceps, triceps, grip — with the back and core muscles engaged as stabilizers.
  • Special attention: watch your wrist position — it should remain neutral in most movements. Do not allow the wrist to collapse under load.
  • Who it's for: athletes looking to strengthen their grip; those who do martial arts, climbing, or CrossFit; and anyone who notices their hands fatigue faster than their primary muscles.

Perform the exercises in sequence and take your time — movement quality matters more than speed. Adjust the strap length to suit you before you begin: the angle of your body lean determines the intensity of the load.

Warm up
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Cossack squat
1
Level: 1
10
Tilted march
1
Level: 1
12
W extension
1
Level: 1
8
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Cross-legged incline
1
Level: 1
S1
15 sec.
Cross-legged incline
1
Level: 1
S2
15 sec.
Main exercises
Forearm flexion
4
Level: 2
R1
12
Forearm flexion
4
Level: 2
R2
12
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Forearm flexion with reverse grip
3
Level: 2
R1
12
Forearm flexion with reverse grip
3
Level: 2
R2
12
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm flexion with single arm
9
Level: 3
S1
12
Forearm flexion with single arm
9
Level: 3
S2
12
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
Forearm flexion with single arm (sideways)
5
Level: 2
S1
8
Forearm flexion with single arm (sideways)
5
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
High pull (single arm)
4
Level: 2
S1
8
High pull (single arm)
4
Level: 2
S2
8
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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