When it comes to weight training, forearms are easily the most neglected body part. Too often we think, “Well my forearms get worked as a secondary muscle while working biceps. That should be enough.” Granted, the forearms do get some work during bicep and triceps workouts, however such attitudes are a sign of complacency, which will only slow down your gains. Fact is there are numerous benefits that come from giving your forearms a workout of their own. One such benefit is that working your forearms will help give you that “Iron Grip.” After all, who wants to shake hands with someone who grips like a fish?

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The forearms are a tricky muscle group. If they lag behind the upper arms, you risk displaying poor symmetry at best, and failing your other body parts by virtue of a weak grip, at worst. In other words, you short-circuit your efforts on back, shoulder, and biceps days because your grip fails before the intended targeted larger muscle groups do. At the same time, overdeveloped forearms can also be a problem. They throw off your balance in many poses, and make your upper arms look small. Your forearm training will vary based upon whether you are a beginner, intermediate, or advanced bodybuilder.

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Cue: Arm day.

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