Rock climbing or any other climbing movement need extraordinary amounts of strength in the forearms as one lifts the entire body against the gravity by using only the arms. Climbers not only need strength in the forearms but also require tremendous amounts of endurance, that allows them to keep going in even the most difficult situations. To achieve this, one has to perform targeted training programs that specifically tone the forearms.
Mountain Climber
For best results, it is advised to compliment forearm workouts with exercises that activate the biceps, triceps and the deltoids as failing to do so could lead to further complications in the long run, which includes muscle imbalances.
Nevertheless, perform proper warm-up exercises that involve moving the muscles or the entire arm region, which not only improves the flexibility but also enhances blood circulation to the target muscle group.
Let us dive in deeper and look closer at the six effective arm workouts that all the climbers must add to their training program to build rock-solid forearms.
#1 Chin-Ups
Instructions:
Step 1: Secure the pull-up with a shoulder-width grip and hang from it such that the arms are fully extended. Ensure that the palms are facing towards the body through the duration of the exercise.
Step 2: Gradually lift yourself until the bar is in line with the chest region.
Step 3: Hold for a moment and return to the starting position. Do not let your feet to touch the floor while performing the exercise.
Repeat the exercise for the recommended number of times.
Important tip: Perform chin-ups while wearing a weighted vest for added resistance and improved customisability.
#2 Finger Curl
Instructions:
Step 1: Hold the barbell with a shoulder-width grip while positioning your palms upwards. Sit on a flat bench and place your feet slightly wider than the distance between the shoulders.
Step 2: Extend the fingers and allow the barbell to roll downwards.
Step 3: Curl your fingers upwards and bring the barbell back to the starting position.
Step 4: Hold for a moment and prepare yourself to begin the next rep.
Repeat the exercise for the recommended number of times.
Important tip: Perform the exercise while using dumbbells for a more targeted workout experience.
#3 Wrist Roller
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and secure the wrist roller with both the hands. Ensure the arms are fully extended and parallel to the floor throughout the duration of the exercise.
Step 2: Rotate the wrist to lift the weight towards the arms. Continue the motion until the weight reaches the bar.
Step 3: Pause for a moment and rotate the wrist the opposite direction to lower the weight back to its initial position.
Repeat the exercise for the recommended number of times. Perform the same motion using the other wrist to target the muscles in the other arm.
Important tip: Keep your elbows close to the body throughout the duration of the exercise.
#4 Dumbbell Wrist Curl
Instructions:
Step 1: Sit on a flat bench with your feet placed shoulder-width apart. Hold dumbbells in both the hands and place them on top the thighs with the palms facing upwards. Ensure that the wrists are hanging off the thighs throughout the duration of the exercise.
Step 2: Curl the wrists to raise the dumbbells upwards until you feel a gentle stretch in your forearms.
Step 3: Pause for a moment and gradually lower your wrists to the starting position.
Important tips: Perform the dumbbell wrist curl while placing your palms downwards for enhanced customisability. You could also perform this exercise while using a barbell or an EZ curl bar.
#5 Wrist Extension and Flexion
Instructions:
Step 1: Place your forearms on a table and over a padded surface. Ensure that the forearms are placed on the edge of the table while the wrists are hanging off the table. The palms should be facing downwards in this position.
Step 2: Move the hands upwards until you feel a stretch in your forearms.
Step 3: Pause for second and rotate your hands such that the palms are now facing upwards.
Step 4: Move the hands upwards once again until you feel a gentle stretch.
Step 5: Pause for a moment and return to the initial position.
Important tip: Do not rush through this exercise and focus on a smooth and controlled motion for maximum efficiency.
#6 Farmer’s Walk
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and hold the dumbbells in both the hands. Place your hands to the side, parallel to the body.
Step 2: Walk for 50 feet at a brisk pace without swinging your arms.
Step 3: Pause for a second and walk back to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Do not sway your torso while performing this exercise.
Related articles: 7 Killer Dumbbell Forearm Exercises To Increase Your Forearm Strength
