REPWIND

The forearms

Grip is often what fails first on a heavy pull. That is not fate — it is a muscle you are not training.

Forearms — Biceps

PrimarySecondaryNot worked

What it is

The forearm holds the flexors, palm side, and the extensors, back side. Add brachioradialis, which flexes the elbow in a neutral grip. Grip itself comes in three kinds: crush, support — the one that fails on deadlifts — and pinch.

How to load it

Six to twelve sets a week is enough on top of what your pulling already demands. Support grip is trained by hangs and loaded carries, not wrist curls. Add extension work to balance: the flexors get everything, the extensors nothing.

The recurring mistake

Reaching for straps the moment grip tires. Straps have their place on heavy sets, but if they are on from the first set, grip never improves.

All 7 exercises in the catalogue

Names are the ones the app uses.

Barbell · 2

Dumbbell · 3

Weighted · 2