Grip & Forearms

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Haze edited this page Apr 5, 2026 · 1 revision

after workouts do fingertip pushups

from brachiation basics 1-3 | 4-6

Grip Strength

Isometric

Level 1 (Hook Grip)

2 Sets of 30 Second (Pronated, Active)
2 Sets of 30-Second (Supinated, Active)
2 Sets of 30 Second (Pronated, Bent-Arm)
2 Sets of 30-Second (Supinated, Bent-Arm)
2 Sets of 15-Second (One-Arm | Assisted Towel | L/R)

- Level 2 (Claw Grip)

2 Sets of 30 Second (Pronated, Active)
2 Sets of 30-Second (Supinated, Active)
2 Sets of 30 Second (Pronated, Bent-Arm)
2 Sets of 30-Second (Supinated, Bent-Arm)
2 Sets of 15-Second (One-Arm | Assisted Towel | L/R)

- Level 3 (Hook Grip)

2 Sets of 5 Reps (Ape Twist)
2 Sets of 30-Second (Side Swing)
2 Sets of 30-Second (Bent-Arm, Commando Hang)
2 Sets of 15-Second (Two-Arm, Towel Hang)
2 Sets of 5 Reps (Grip Change)

- Level 4

2 Sets of 30 Second (Pronated, Front Swing)
2 Sets of 30-Second (Supinated, Front Swing)
2 Sets of 30 Second (Pronated, Side Walks)
2 Sets of 30-Second (Supinated, Bent-Arm Swings)
2 Sets of 30-Second (Claw-Grip, 1A Towel Hang)

- Level 5

2 Sets of 30 Second (Pronated, 1-Arm Switches)
2 Sets of 30-Second (Minitwists)
2 Sets of 30 Second (2-Towel Swing)
2 Sets of 30-Second (2 Bent-Arm Towel Swing)
2 Sets of 30-Second (Extended Ape Twist)

- Level 6

2 Sets of 5 Reps (1-Arm Rotation)
2 Sets of 30-Second (One-Arm Hang, Pronated)
2 Sets of 30 Second (2 Bent-Arm Towel Swing)
2 Sets of 10 Reps (One-Arm Towel Switch)
Fav. Exercise

Dynamic Forearm Training

Lighter weights + more sets = Bigger Heavier weights = Stronger hands/forearms

Forearm curls on a bench with increasing weight
Wrist Pushups