About this workout
Thick forearms and a crushing grip are the mark of real-world strength, and they carry over to every lift you do. A stronger grip means more reps on rows and pulls, heavier deadlifts, and forearms that fill out a rolled sleeve. This 8 week plan trains the forearms and grip directly three days a week, hitting the flexors, extensors and crushing grip through curls, carries, holds and rotations. Add it alongside your normal training and watch both your forearms and your big lifts grow.
Who This Program Is For
- You want bigger forearms and a stronger grip.
- You can add three short forearm and grip sessions a week.
- You have access to barbells, dumbbells, cables and something to pinch and carry.
- You already train and want to bring up a weak point.
Who this is NOT for: total beginners, whose grip grows fine from normal training at first. This is a specialization for when your forearms or grip lag.
What You'll Need
- Barbells, dumbbells, a wrist roller, plates to pinch, and something to carry.
- Chalk if your gym allows it; it helps the grip work.
- A log to track your forearm progress.
The Program
Three short sessions a week. Each hits the wrist flexors, the extensors, and the crushing or supporting grip, since a complete forearm needs all three. Squeeze hard on the holds and carries, and move the wrist curls through a full range with a pause.
| Day 1 | |||
|---|---|---|---|
| Curls and Crush | |||
| Exercise | Sets | Reps | Rest |
| Wrist Rollers | 3 | 2-3 up and down | 90 sec |
| Seated Wrist Curl | 4 | 15-20 | 45 sec |
| Reverse Barbell Palms Down Wrist Curl | 4 | 15 | 45 sec |
| Hammer Curls | 3 | 12 | 45 sec |
| Plate Pinch | 4 | 30 sec hold | 60 sec |
| Day 2 | |||
|---|---|---|---|
| Grip and Carry | |||
| Exercise | Sets | Reps | Rest |
| Farmers Walk | 4 | 40 yards | 90 sec |
| Plate Pinch | 4 | 30 sec hold | 60 sec |
| Zottman Curl | 3 | 10-12 | 60 sec |
| Reverse Grip Curl | 3 | 12 | 45 sec |
| Behind Back Wrist Curl | 3 | 15-20 | 45 sec |
| Day 3 | |||
|---|---|---|---|
| Detail and Rotation | |||
| Exercise | Sets | Reps | Rest |
| Cable Wrist Curl | 4 | 15-20 | 45 sec |
| Straight Bar Wrist Rotation | 3 | 12 each way | 45 sec |
| Finger Curl | 4 | 15 | 45 sec |
| Reverse Cable Curl | 3 | 12-15 | 45 sec |
| Dumbbell Farmers Walk | 3 | 40 yards | 75 sec |
How to Progress
Eight weeks of building forearm size and grip strength.
Weeks 1 to 3. Learn the movements and find working weights. The forearms respond to volume, so keep the reps high and the effort real.
Weeks 4 to 6. Add weight to the carries and curls and extend the pinch holds. Your grip should be getting noticeably stronger.
Weeks 7 to 8. Push the loads and hold times to their peak. After eight weeks your forearms will be fuller and your grip much stronger, which will show up in all your other lifts.
Warm-Up and Recovery Notes
Warm up the wrists and forearms with some light curls and gentle rotations before loading. The wrists and elbows appreciate an easy start.
Forearms recover quickly, which is why three days works, but the elbows can get cranky from heavy gripping. Keep the range comfortable and stop if the elbows or wrists hurt sharply.
Nutrition and Supplementation
Building muscle needs protein and enough food. Aim for about one gram of protein per pound of bodyweight and eat at maintenance or a slight surplus.
Support: protein powder for protein, creatine monohydrate at 5 grams a day, and a daily multivitamin.
FAQ
Will a stronger grip help my other lifts? Hugely. Grip is often the limiting factor on rows, pulldowns and deadlifts. Strengthen it and you get more reps and heavier pulls everywhere.
Why train flexors and extensors? For balanced, healthy, fully developed forearms. Only training the curling side leaves the forearm underdeveloped and can bother the elbow.
Can I add this to my normal training? Yes, that is the idea. Tack these short sessions onto your other days or run them on their own; the forearms recover fast.
Questions and results
Ask a coach
Running this program? Tell us what week you are on and how the progression is going. A coach answers every question here.