If you answered yes, you are not alone because the forearms are probably the most neglected muscles during a High Intensity Training workout. Yes, you may exercise them once-in-a-while in a focused High Intensity Training upper body workout. However, if you are active in any individual sports such as golf, martial arts, and tennis, your forearm and grip strength can make the difference in your overall performance. Forearm and grip strength are also extremely important in the team sports such as basketball, baseball, and football at every level and will improve your game. And don’t forget that your grip is extremely important when you are shaking hands and trying to make a good first impression!
Even some experienced High Intensity Strength trainers believe that if you have completely trained your biceps, you can assume that you have trained the forearms and in this example, they would be only partially correct. Some of your High Intensity Training exercises for the biceps do have an indirect benefit for your forearms and grip such as the biceps curls and reverse biceps curls however, they are focused on the biceps not the forearms and here is what is actually happening. When performing a curling movement for the biceps, the forearm muscles are involved because the resistance is located beyond the wrist joint in the palm of each hand. In this example of High Intensity Training you would think that because the forearms are involved they would develop to the same degree as the biceps muscle. But in this High Intensity Training exercise, the biceps will take the majority of the load and receive the most benefits. Therefore, unless you lock the elbow and isolate the forearm, you will not experience a significant change in your forearm development when you train your wrist and forearms.
You can be assured that each and every time I plan out my High Intensity Training workout I include my auxiliary exercises for my forearms. I like to vary the exercises such as seated wrist curls and reverse wrist curls (below) and wrist rolling exercises plus working out with my “grippers”.
Seated Wrist Curls and Reverse Wrist Curls
First, select a weight that allows you to perform 8-12 reps. Start with 8 reps and work up to 12 reps in strict form.
Second, begin in seated position and focus on not moving your torso or your low back during the exercise, rather, focus on the forearms. Grip the dumbbells with an under-handed grip. Place your forearm on your thighs and allow your wrists to “hang off” your knees. Position your body so your elbows are slightly above your wrists.
Third, slowly curl the dumbbells at the same time toward your body and hold the curl in the contracted position for 1 second. Then in a fluid motion, lower the weight to its starting point. Keep your body as still as possible throughout the exercise. Do not rest, rather immediately start the next repetition.
Fourth, exercise in reverse position: Perform the exercise in the same starting position except with a reverse grip (knuckles up).
Fifth, keep accurate records of your resistance levels and reps. Increase your weight incrementally each time you High Intensity Strength Train and repeat until you have achieved 12 strict reps in good form and your forearms are fatigued.
If you do these wrist and forearm exercises each time you perform your High Intensity Training workout as I do each and every week, you will accomplish a noticeable improvement in your forearm development and strengthen your grip.
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