Weekly Workout Day 4: Forearms, Wrists, and Biceps
Fitness

Day 4: Forearms, Wrists, and Biceps (5 Day Dumbbell Split)

Time required: 30-45 minutes
Equipment Needed: Dumbbells, gripper, pull-up bar, martial arts belt

Day 4 of my 5 Day Dumbbell split is focused on the forearms, wrists, and biceps. I’ve been really getting into watching competitive arm wrestling during 2020, so I have tailored this workout mostly around building strength in the grip and forearm.

For some more arm wrestling centric exercises, I recommend watching this video from Canadian arm wrestler Devon Larratt.

Just like any workout, be sure to fine-tune the weight to your level of comfort. You don’t want to lift something so heavy that it injures you, but you also don’t want to lift so light that your muscles don’t get a good workout.

To get a full breakdown of the workout, scroll down. I’ve also filmed a video of the full workout (with timestamps to each exercise in the description), so if you’d like to watch that to see how the exercises are performed, check the video out on YouTube here:

Day 4: Forearms, Wrists, and Biceps

1. Gripper

Using a gripper will increase strength and endurance in your hand and forearm. I recommend the Captains of Crush (CoC) grippers. They have a variety of models that range from 60 to 365 pounds of pressure required to close. If you’re just starting out with gripping exercises, I recommend beginning with one of the models below the 0.5. Grippers are a convenient tool to keep around for training throughout the day. You can watch my video to see my grip exercises – click here to go directly to the timestamp.

For grippers, I close a CoC 0.5 gripper until fatigue with each hand.

2. Pull-up

Pull-ups are an awesome upper body exercise. They will greatly strengthen your lats, traps, the muscles along your spine, forearms, shoulders, and grip strength. I do pull-ups as often as I can. You can watch my video to see the proper form for a pull-up – click here to go directly to the timestamp.

For this routine, I perform pull-ups until fatigue.

3. Chin-ups

Chin-ups are very similar to the pull-up, but with more emphasis on the biceps. You can watch my video to see the proper form for a chin-up – click here to go directly to the timestamp.

For this routine, I perform chin-ups until fatigue.

4. Dead Hang

The Dead Hang is a very simple, yet intense exercise – you simply grip a pull-up bar and hang with your body weight for as long as you want. The dead hang shares many of the benefits of the pull-up, but primarily it will be strengthening your forearms and grip strength. You can watch my video to see the proper form for a dead hang – click here to go directly to the timestamp.

For this routine, I perform a dead hang for around 60 seconds.

5. Rise

This exercise is for developing wrist and forearm strength in a motion used specifically in arm wrestling. If you have no interest in arm wrestling, you can probably just skip this one. You can watch my video to see how to train the rising motion – click here to go directly to the timestamp (but you should probably watch Devon Larratt’s video, which is here).

For this routine, I perform 50 reps per hand with a 20 lb. weight.

6. Thumb-less Dumbbell Shrugs

Very similar to the shrug, the thumb-less dumbbell shrug is going to build your upper back and traps. Removing your thumb from the grip is going to put more emphasis on the forearm. You can watch my video to see the proper form for a thumb-less dumbbell shrug – click here to go directly to the timestamp.

For this routine, I perform 3 sets of 12 reps with 50 lb. dumbbells.

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