Favorite Hand and Forearm Workouts

[ADFSDF1996]

There are two body parts that people forget to exercise properly, they are the hands and forearms. Usually when people think about working out, they think of the body parts that can be sexually appealing only. Most guys want big biceps and ripped 6 pack abs while most girls want big glutes and a nicely toned abdomen. The hands and forearms are two body parts that need proper exercise as well. The muscles and bones in your hands and forearms need proper exercise as well.

1.) Gripmasters

This hand exerciser is perfect for developing strength and dexterity in your hands. There are various exercises you can do with this pocket sized hand exerciser. Many brands make similar versions to this but I think Prohands makes the best ones in my opinion. They come in different tensions, hence the different colors.

2.) Common hand grippers

You've all seen these before. Maybe you own a few of these. If you are a beginner, you might want to start off with the lowest level of these which is about 20-25 pounds per squeeze.

3.) Adjustable hand grippers

These are pretty neat, they come with adjustable resistances. From beginner to professional.

4.) Baoding Balls/Chinese therapy balls

This is probably one of the oldest forms hand exercise equipment. They are perfect for developing dexterity and some hand strength. These originated in China. They come in different sizes and weight. Some of the guys in strongman competitions use shot put balls like Baoding Balls. Baoding balls are traditionally and mostly made out of iron. Start off with two Baoding balls, as you get more skilled, you'll be able to use more Baoding balls.

5.) Olympian style Handgrippers

These are probably the most popular hand exercisers in the body building community. If you've never used hand grippers before then these are not recommended for you because the easiest ones are 100lbs per squeeze. The hardest one is 400lbs per squeeze. Some brands have even higher level Olympian style grippers.Very few people in the whole world can squeeze the 400 pound hand gripper, so don't feel ashamed if you can't completely squeeze the higher level grippers.

6.) Shaolin finger workout

This one might look odd but it is a highly effective hand and forearm workout, it is used by many martial artists. It involves putting your hand in a bucket of sand and moving your fingers around in a certain way.

7.) Wrist rollers

You might have seen this in your local sports store, it actually offers a decent forearm workout. You need to attach a weight to it. If you are creative, you can make your own.

8.) Finger weights

These are mostly used by musicians. Basically they are small weights that got on each individual finger. They improve your finger strength and dexterity.

9.) Forearm strengthener

It's a device that strengthens your forearm. It's very similar to the wrist curl exercise.

10.) Finger tip push-ups

This one is comes in handy if you don't own any exercise equipment. They are basically push-ups but you use you finger tips to balance.

11.) Stress relievers

This one is very common, it's good for exercising your hands and forearms. Some are harder to squeeze than others, some are even weighted.

12.) Finger movements and stretches

You can do these exercises whenever you want since you don't need equipment for them. Basically you move your fingers in certain patterns. If you are creative you can create your own, I've created my own finger exercises. Below is one finger movement exercise that is common.

Good grip strength and dexterity can make many everyday tasks easier. It can also give you a good advantage in certain sports such as martial arts, golf, tennis, baseball etc.

[Iron_Man]

I'm big into a lot of muscle tone in that area that's one my favorite exercises. I do a lot of reverse curls, I rip my lower arms a lot

[Adigelunar]

nice

[Rawrzz]

Dude. I was all excited. Not a single barbell exercise? Comman bruh. I like the behind the back thing with a barbell. Torched my forearms. Could barely grip my toothbrush. It was awesome.

And tell me about the fingers. I didn't know. I started deadlifting and doing shrugs awhile back, and it fucking sucks. My traps could easily handle more weight, but my fingers can't at all. Hurts like a bitch. It seems like my traps keep getting stronger, but my fingers still take the same amount of damage. :|

I think people also tend to ignore the back too much. It's all about the front, the pecs, the biceps. I blast the fuck out of my back. And almost every other muscle. Except legs. Fuck legs. All ill do is deadlifts for legs.

Anyway. Some interesting exercises. I might have to try the wrist roller and fingertip push ups. Push ups have been getting a bit too easy, anyhow. Gratzi.

[MissSakura]

good one*