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    Home / News / Lifestyle News / 5 exercises to boost your arm strength and grip 
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    5 exercises to boost your arm strength and grip 
    Refer to this guide

    5 exercises to boost your arm strength and grip 

    By Simran Jeet
    Jan 24, 2025
    11:53 am

    What's the story

    The brachioradialis is a powerful forearm muscle that assists in flexing the forearm at the elbow.

    Strengthening the brachioradialis is key to enhancing arm strength and grip, aiding in activities like weightlifting, rock climbing, and even everyday tasks.

    This article lists five effective exercises to strengthen your brachioradialis muscle. Each exercise focuses on the muscle from a different angle, ensuring balanced development.

    Hammer curls

    Hammer curls for forearm strength

    Hammer curls are a variation of the traditional bicep curl where you hold the weights with a neutral grip, as if you were holding a hammer, with your palms facing each other.

    This small change in grip targets the often-neglected brachioradialis.

    Do three sets of 10 to 12 reps with dumbbells heavy enough to make your muscles work but light enough to keep your form in check.

    Reverse curls

    Reverse bicep curls for enhanced grip

    Reverse bicep curls isolate your brachioradialis (the muscle that gives your forearm that nice, toned look) by simply flipping your grip so that your palms face downward while curling weights.

    This exercise not only sculpts the forearm but also enhances wrist stability and grip strength, which is beneficial for various sports and daily activities.

    Do three sets of eight to 10 reps with a weight that's challenging but doable.

    Cable curls

    Cable wrist curl variations

    The advantage of using a cable machine is that it provides constant tension on the brachioradialis throughout the exercise, promoting muscle growth over time.

    To perform this exercise, attach a straight bar to a low pulley cable machine and execute both wrist curls and reverse wrist curls.

    Performing three sets of 12 repetitions for each variation will ensure a thorough workout for this muscle group.

    Farmer's walks

    Farmer's walks for overall arm development

    Farmer's walks aren't just fantastic for forearm strength; they're a full-on upper body conditioner.

    By gripping and stabilizing those heavy weights in each hand as you walk that set distance, you're firing up your brachioradialis and the rest of your arm musculature.

    Start with three rounds of 30-second walks, and don't be shy about bumping up the weight as you get stronger.

    Zottman curls

    Zottman curls for comprehensive training

    Zottman curls merge the benefits of regular and reverse curls into a single exercise, offering a complete workout for your forearms and specifically targeting the brachioradialis muscle.

    Start with a regular curl but twist your wrists at the peak of each curl to lower the weights in a reverse curl position.

    Three sets of eight reps will significantly enhance both strength and muscular endurance in your forearms.

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