1. Wrist Curls (Flexor muscles)
- 3 sets of 12-15 reps
- Sit on a bench, hold a barbell or dumbbells with an underhand grip, and curl your wrists upward. Slowly return to the starting position.
2. Reverse Wrist Curls (Extensor muscles)
- 3 sets of 12-15 reps
- Similar to wrist curls, but hold the barbell or dumbbells with an overhand grip. Lift your wrists upward and lower slowly.
3. Farmer’s Walk (Grip strength and endurance)
- 3 sets of 30-60 seconds
- Hold heavy dumbbells or kettlebells at your sides and walk a set distance or time while maintaining a strong grip and upright posture.
4. Reverse Curls (Forearms and brachioradialis)
- 3 sets of 10-12 reps
- Use a barbell or EZ-bar with an overhand grip and curl it upward, focusing on the forearms rather than the biceps.
5. Towel Grip Pull-Ups (Grip strength and forearm endurance)
- 3 sets of as many reps as possible (AMRAP)
- Wrap a towel over a pull-up bar, hold the ends, and perform pull-ups. This intensely challenges grip and forearm muscles.
6. Pinch Grip Holds (Finger strength)
- 3 sets of 30-45 seconds
- Hold weight plates by pinching their smooth sides together with your fingers and thumbs.
7. Hand Grippers (Grip and finger strength)
Use hand grippers or grip trainers to build crushing grip strength
3 sets of 15-20 reps per hand
