You’ve heard all about the exercises that will strengthen your biceps, but have you stopped to consider those for strengthening forearm and wrist muscles? There are several exercises that can be added to your regular routine that will serve to strengthen these muscles you use often while helping to provide stability when your arms are in use.

Wrist curls are one of the most popular forearm exercises that are sure to build great muscle in the lower part of your arms. To perform this exercise, place yourself beside a bench so you will be able to lay your forearms across it with your hands positioned off the edge. Face your palms toward the ceiling and hold a barbell. Let your wrists bend down toward the floor. Bring up your hands until a right angle forms between your forearms and hands. Repeat several times.

Wrist extensions are another great exercise for building forearm muscle. Using the same position as before, but this time face your palms down. Allow your wrists to bend so your knuckles are pointing toward the ground. Bring your hands up so the knuckles are pointing toward the ceiling. Repeat the process several times.

Griping is an important part of any activity performed with the hands, but the forearm muscles actually play a big role in how well this is executed. One great exercise that will strengthen forearm muscles and aid in the gripping process is thick bar grips. Here you will need to wrap a towel around a weighted barbell, making sure it is wrapped tightly enough so it does not slip. Enter the deadlift position and hold the bar tightly for several seconds. Use a weight so your grip will not last quite as long. This will help to build your hand and forearm strength. You may repeat this exercise several times for the best results. You should do this exercise in a power rack so when you are no longer able to hold your grip you won’t cause harm to anyone else or yourself. Add this exercise to your regular routine to achieve optimal results. You may be surprised at how far this exercise will go in building lower arm muscle and improving overall functionality.