🏋️ 15 best forearm exercises to forge an iron grip

The BarBend Newsletter is giving the gift of time-tested workout tips and the latest fitness news this holiday season. And we don't even require any milk and cookies in return. (Though, to be clear, we wouldn't hate that.) Let's get started!

Records have been falling all month at the World Weightlifting Championships. And Loredana Toma's new 119-kilogram (262-pound) snatch mark might be the biggest of them all. 

Are you ignoring your forearm development? Put a stop to that right now with the 15 best forearm exercises to boost your grip strength and nail that Popeye aesthetic. (That's the only Popeye joke — we promise.) 

The Romanian deadlift is your key to an all-around stronger lower body. We're here to make sure you're doing it right. 

Weightlifting

Records Fall in Bogotá, ‎Colombia

When Loredana Toma is hungry, she eats. And on December 12, Toma ate a new World Record snatch alive by hoisting 119 kilograms (262.5 pounds) to cap off the snatch portion of the Women's 71-kilogram Group A session at the 2022 International Weightlifting Federation's World Weightlifting Championships (WWC). 

Her performance in the snatch helped secure her a second World Championships title after first winning the WWC in 2017. Here's a breakdown of how the top three competitors placed on the 71-kilogram Group A podium: 

• 1st place: Loredana Elena Toma (ROU) — 256 Total (119 Snatch / 137 Jerk)

• 2nd place: Zeng Tiantian (CHN) — 253 Total (113 Snatch / 140 Jerk)

• 3rd place: Angie Palacios Dajomes (ECU) — 252 Total (116 Snatch / 136 Jerk)

Training

Get a (Stronger) Grip

When performing grip-intensive exercises like chin-ups, deadlifts, bent-over rows, or carry variations, it's essential to have strong enough forearms to keep up. After all, when ripping a 500-pound deadlift off the ground, it's almost always your grip, not your lats, that gives out first. 

Of course, you can throw a bandage on the issue and wear lifting straps (which are a great tool), but you should also focus on building forearm strength. Below, we outline the best forearm exercises, dive deep into the benefits of the training, and explain how these muscles function.

Exercise Tips

Master the Romanian Deadlift

You can — and should — include the Romanian deadlift (RDL) or one of its many variations into your training arsenal, no matter where you fall on the weight room spectrum. This move satisfies the goals of beginners and serious gymgoers, whether you're after physique development, better athletic performance, or just want to boost your overall strength. 

The versatility of this exercise is nearly limitless, but it begs the question: how do you perform the RDL properly? It can be a tricky move to master, but with our in-depth guide, you'll get a detailed tutorial on the form, tips on how to include the RDL in your program, and some variations that might suit you better. 

Everything Else 

Fighter-Approved Footwear

• Reebok teamed up with Capcom on a new line of footwear based on the iconic fighting video game series Street Fighter. If your gym shoes suffer from a severe lack of Zangief love, now's the time to remedy that.

• Treadmills come in all shapes, sizes, and prices. We've got a buyer's guide that will help you pick the right one.

• Pronation vs. supination: Find out the difference between these two grips and learn how they impact your workouts. 

• Need to brush up on your Mr. Olympia history before this weekend's competition? Here are 10 facts about bodybuilding's show of shows.