| Developing forearm strength is key to other | | | | and shake your forearm for about 5 seconds, then |
| fundamental qualities that you need to climb, | | | | re-grab the bar and repeat with the other arm. This |
| specifically strength, power, and endurance in your | | | | type of exercise simulates the actual motions used |
| grip and individual finger strength. Without grip | | | | during a real climb. |
| strength, climbing and bouldering are impossible, and | | | | Dumbbell Curls |
| grip strength ultimately results from forearm strength. | | | | Traditional dumbbell curls are also good for developing |
| It is essential, therefore, to combine exercises that | | | | forearm strength. To determine the right weight for |
| target all three of these areas into your forearm | | | | your workout, start with 8 - 10 repetitions. If you |
| workouts. Outlined below are just a few basic | | | | are doing this number quite easily, try increasing the |
| exercises that can be combined for a productive | | | | weight until you have to work at it to do 10 reps. |
| forearm workout. | | | | Try to do three sets of 10 curls. |
| Static Hangs | | | | As a variation of traditional curls, try doing some |
| This is simply the best and simplest exercise for | | | | from a seated position. Start by holding the dumbbell |
| developing forearm strength. A static hang involves | | | | in your fist. Then open your hand and roll the bar roll |
| hanging straight down form a bar until you can't hold | | | | down to your finger tips and back into your palm. |
| on any longer. Try to push past your first instinct to | | | | Instead of doing a number of reps for this exercise, |
| let go and hang on a little longer. Once you muscles | | | | concentrate on building up your endurance. Start with |
| completely fail, drop and shake your arms for about | | | | about 1 or 2 minutes of rolling the bar and work up |
| five minutes. Try to complete at least four sets of | | | | to 5 to 10 minutes. |
| hangs. While this exercise is a great one for | | | | Barbell Reverse Wrist Curls |
| improving forearm strength it is also a superb way to | | | | This exercise targets the forearm extensor muscles, |
| increase your endurance levels, another vital | | | | increasing strength and endurance. For this exercise |
| component of your training. | | | | you need a bench and a barbell. Sit on the bench with |
| One Arm Hangs | | | | your forearms across your lap. Hold the barbell with |
| While improving forearm strength in the same way | | | | your palms down and try to lift the barbell up using |
| as the regular static hang, this exercise provides | | | | only your hand and wrists, while keeping the |
| even greater endurance training at the same time, by | | | | forearms flat on your lap. Then lower the barbell |
| providing a low stress repetitive gripping exercise. All | | | | down as far as possible and repeat. |
| you do is release one arm while in your static hang | | | | |