We've all experienced that “burning” sensation in the forearms before being able to completely exhaust the muscles that are actually our focus. This is a sign of ill-conditioned forearms, and it will stunt progression in your other lifts. Many bodybuilders and power lifters use wrist straps for assistance, but that's a band-aid approach that can lead to further weakness in the forearms. If you’re frustrated by a lack of new growth and gains, spend extra time building these guys up.
Exercise 1: Forearm Hammer Curls
Start by grabbing two dumbbells, placing them at your sides, palms facing you. Point one end of the dumbbell down toward the ground. Then, using your wrist, pull it back up towards the ceiling. This short movement is one repetition. Shoot for 15-20 repetitions or go to failure. Perform three to five sets.
Exercise 2: Forearm Inward Curls
Similarly to the first exercise, grab two dumbbells at your sides with palms facing you. Slowly allow the grip of the dumbbell to roll down to the end your finger tips. Now pull the grip up into your hands and curl the weight as if you are trying to touch the inside of your forearm. This short movement is one repetition. Shoot for 15-20 repetitions or go to failure. Perform three to five sets.
Exercise 3: Dumbbell Carry/Fireman's Carry
This one is simple. Grab two dumbbells and walk until you can't hold them anymore. Shoot for 50 yards or so. Perform three to five sets.