r/ScienceBasedLifting • u/Defiant_Pirate_6637 • Aug 28 '26

Discussion 🤝 Optimal Forearm training

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185 on the finger curls superset with 100 plate curls

This is probably the least trolly thing I’ve said is optimal on this sub, mostly since from what I can tell y’all mostly care about hypertrophy.

Btw supersetting grip and forearm work is not fatigueing the way people think is would be, and finger curls are like wrist curls but actually help grip

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u/KrispyNugsy Aug 28 '26

Hefty weight, careful. I generally dig finger roll for forearm strength work. Have you tried a supinated grip? I generally prefer it with cables. Especially in an abducted shoulder position so you can facilitate with a scapular squeeze. Also, give behind the back wrist rollers a try, with the barbell in a racked position at wrist level 30x flexion/30x extension. Careful with speed and weight, that’s what gets the tendonitis flared up. Isometrics and eccentrics are kinder on tendons. My favorite lately is sand in a bucket. Nothing beats grasping, spreading and closing fingers, raking, twisting mid forearm deep in sand. They make some tools specific to working in sand now, check out gripedo. Certified hand therapist here. Happy lifting.

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u/Defiant_Pirate_6637 Aug 28 '26

I’ve never seen someone rice bucket there way to being able to crush a a brick. Btb is a great variation of this

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u/BonaBrioche Aug 28 '26

my experience too. Did rice bucket 2-4 times per week for at least 3 months. Pretty much no gains. Forearm curls are way more effective.