Strong Forearms and Hand Grip to Build Sexy "V" Shape Back and Solid Upper BodyThe Forgotten weak Link (lower arm) Some people would like to use their hands to be able to perform daily tasks like opening food jars or carrying grocery bags. And others have different goals like obtaining strong and toned upper arms that women usually desire, or strong V-shape back and big biceps that men want to have.
Whatever the goal is, it can be more possible and easier if you strengthen your weak link…your forearms and hand grip (lower arm). Your forearms and hand grip can play a direct important role in exercising and strengthening your upper body and indirect role for your lower body. Being able to perform higher repetitions and more resistance of pull ups, push ups, pull ins and other upper body exercises can make you reach your goal faster and more effectively, if you posses powerful lower arms and that include forearms and hand grip.
How strong are your lower arms?
In our present time many people have weak lower arms largely because of lack of use, period. You see, with the advanced technology we enjoy today, our mechanized driven society is doing less and less physical work.
This advanced technology can be a double edged sword and if we don’t pay attention to it and try to balance this convenience and excessive comfort, there will be consequences.
Probably the most physically involvements for our lower arms are something like this
• Holding the car steering wheel everyday
• Using the computer, like typing
• Using the television remote control
• And similar simple tasks like that!
To make this case worse, we have many mechanized gadgets that assist with the remaining household tasks that require physical involvement on our part.
So instead of using our hands to open jars, cans, wine bottles, and unscrew bolts or similar activities, we let these gadgets do the task on our behalf, making life more convenient.
Getting weaker in the lower arms can negatively affect other upper body parts, because as you know the body works best as a whole. And if you break the body muscle chain(s), then things start to fall apart.
Therefore, if you want to develop:
• Toned arms • Big biceps • V-shape back • Solid thigh and butt muscles
You’re better off with strengthening your lower arms and those include the forearms and hand grip.
Exercises For Your Hand Grip
Finger Extension w/MR
You can do this exercise while sitting, standing or even lying down on the floor. And you don’t need to use any exercise tool for this one, except your other hand, and it’s very effective to strengthen your fingers.
Here’s how you perform the exercise…
• With both hands in front of you, bring the fingertips of your right hand together with your right thumb (like an alligator’s jaw or a bird’s beak)
• Use your left hand finger tips to cover the right hand fingers
• Start to expand the right hand fingers while you apply resistance using the left hand fingers
Perform the exercise until your right hand fatigues. You can add different levels of manual resistance (light to heavy tension) every other workout. Don’t forget to exercise the other hand.
Simple, yet it works well. So don’t take it slightly, and give it a chance for at least two weeks to see and feel the noticeable effect.
Finger Extension w/Rubber Band
This exercise is exactly the same as the above except you’ll use standard size wide rubber bands to provide you with resistance. Make sure you use the wide rubber bands so they feel comfortable on the tip of your fingers.
How to use the wide rubber band with Finger Extension?
Place the rubber band around your finger tips (just below the base of the fingernails) and start to open your hand, extending your fingers all the way out
Finger extension exercise- Position 1
Finger extension exercise- Position 2
• Then slowly bring the fingers back to the start position
Finger Flexion Exercises
You also need to exercise your fingers through flexion, not only the extension motion, so here are some two finger-flexion exercises:
Hand Squeeze Exercise
You can use many household items or tools such as: • Towel (rolled towel 4-6 inches)
• Newspapers
• Cardboard boxes
Or you can buy affordable hand grip exercise equipment.
Here’s how you perform the hand squeeze exercise using a newspaper or towel:
• With one hand, start to “gather and crumble” the towel or newspaper*
• Once you have the towel/newspaper within your palm, squeeze it. That’s it.
Make sure you have enough layers to create enough resistance.
And here’s how you perform the hand squeeze exercise using a cardboard box, (but first flatten the cardboard box):
Cardboard roll & squeeze- Position 1
• By using both hands, fold the cardboard, like you’re rolling a towel
• Then squeeze the cardboard roll with both hands (see picture below)
Cardboard roll & squeeze- Position 2
The cardboard can be used for many sets of repetitions before it becomes soft and unusable for folding.
Exercising the Forearms and Hands Even though the following exercises will involve the hand grip and forearms, but the emphasis is more on the forearms.
Hold and Twist Exercise
This exercise is designed to work your hand grip in isometric tension (because you’re holding the weight) and the forearm’s supinator* and pronater* muscles. The weight options you can use for this exercise are:
• Book (especially hardcover)
• Weight plate
• Dumbbell
I personally like to use a hardcover book, but you decide which one is best for you.
Also, depending on your strength level, the weight of the object you use can be from ½ to 10 pounds or more.
*Pronation is the movement of the forearm and palm to face down, while supination is the movement of the forearm and palm to face up.
How to perform this exercise • Hold the weight with a straight arm extended in front of you or with a 90 degree bent elbow, and tucked in (see pictures)
• While holding the weight with your fingers, rotate your lower arm from side to side.
Hold and Twist exercise- The arm bent 90 degree angle
Hold and Twist exercise- The arm is straight at shoulder height
Things to watch for are : - Don’t slouch your back or drop your shoulder forward. Keep it straight.
- Keep your arm from falling down during the exercise.
Try to perform 2-3 sets of failure repetitions (each set performed until reaching fatigue where you can’t do anymore).
You can perform these exercises every other day or more frequently because these muscles can recover relatively faster than other muscles.
Wrist Extension Exercise
With this exercise your hand motion will be different than above, because you’re targeting wrist extensor muscles and it’s simple to do.
Here’s how… • With the palm facing downward, hold the weight with your fingers
• Your whole arm can be extended at shoulder-height level, or it can be bent at a 90 degree angle, with your elbow tucked into your side
• Now simply extend or raise your hand only (see picture) and then lower it.
Wrist Extension Exercise- Flick the wrist up while holding the book
Things to watch for are :
- Make sure you don’t move the lower arm - but only the wrist joint.
- Don’t slouch your back or drop your shoulder forward. Keep it straight.
- Keep your arm from falling down during the exercise.
Try to perform 2-3 sets of failure repetitions (each set performed until reaching fatigue where you can’t do anymore).
You can perform these exercises every other day or more frequently because these muscles can recover relatively faster than other muscles.
Wrist Flexion Exercise
With this exercise your hand motion will be different than above because you’re targeting wrist extensor muscles and it’s simple to do.
Here’s how…
• With the palm facing downward, hold the weight with your fingers
• Your whole arm can be extended at shoulder-height level, or it can be bent at a 90 degree angle, with your elbow tucked into your side
• Now simply, extend or raise your hand only (see picture) and then lower it.
Wrist Flexion Exercise- Flick the wrist up while holding the book
Things to watch for are : - Make sure you don’t move the lower arm, but only the wrist joint.
- Don’t slouch your back or drop your shoulder forward. Keep it straight.
- Keep your arm from falling down during the exercise.
Try to perform 2-3 sets of failure repetitions (each set performed until reaching fatigue where you can’t do anymore).
You can perform these exercises every other day or more frequently because these muscles can recover relatively faster than other muscles.
I’ve given you some very effective lower arm exercises to strengthen your hand grip and forearms. And you can include the lower arm exercise with other body part workouts. Or you can do them every day if you choose to. Remember, if your goal is to…
• Firm your arms, particularly the back of your arms
• Be able to perform chin-ups, push-ups and other challenging upper body exercises
• Develop strong and V-shape back and more
• Or even build strong and sculpted thighs and butt you can achieve these goals by starting to build and strengthen your weak-links which are:
The Hand grip and Forearms
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