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fix your grip for a better arm workout

Wrist Roller

Stay Strapless

“Too many guys rely on wrist straps for every pulling exercise, and it’s a bad idea because it really slows down your forearm development,” says Dave Cavalluzzo, owner of AthElite Training in Closter, NJ. “I advise all my clients to leave the straps at home unless they’re going for a personal record in the deadlift and absolutely can’t hang onto the bar.”

Nothing you can train your forearms with will ever give you the kind of pump you get from a wrist roller. When you’re finished, your veins are popping like crazy, and your forearms are growing so quickly that people are starting to think you actually have a job.

There’s just one problem: your shoulders. You want to make faster progress, but holding the roller at arm’s length restricts both the number of sets you can perform and the amount of weight you can use.

To take your shoulders out of play, lean your forearms on something solid. The spotter bars of a power rack are perfect for this purpose. Set one side at chest height, stand outside the rack, and raise and lower the weight with your hands inside. Because your arms are supported, you’ll also be able to focus heavier loads on your forearms.

The Workout

Excercise Sets Reps
Wrist Roller 3 2*
Plate Pinch 3 As long as possible
Fat Bar Curl 3 10

*A single rep entails raising the weight from the floor both forward and backward.

NEXT: The Plate Pinch >>

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Plate Pinch

Start by standing two plates together in front of you on a bench, making sure the smooth sides of the plates are facing out. Squeeze as hard as you can, pick up a stack in each hand, and hold for as long as you can.

NEXT: Fat Bar Curl >>

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Fat Bar Curl

If your gym doesn’t have a fat bar, simulate one by wrapping towels around an Olympic barbell.


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We Love Fitness - 2013