With an active lifestyle, whether it includes rock climbing, kayaking, fishing or mountain biking, the grip must be firm to secure a lasting hold, repeat multiple extension/retractions from water resistance, or to support full body weight by the tiniest crag. Not to mention the flexibility it takes to rotate the wrist joints under severe opposition from that slippery fish that you’re dying to take a picture of for bragging rights. All in all, the forearm, bicep, and shoulders muscles are your greatest weapon, as you become a weekend warrior against the elements of nature. Getting a grip… can be easier than you think.

There are several ways to target and strengthen the muscles around your forearm that stretch from your wrist and insert into the elbow joint (known as the bicep, Brachialus, brachioradialis or the elbow flexor). Below are a list of exercises, their function, and the recommended regimen to follow with brief description.

Alternating Dumbbell Bicep Curl

Function:
• To enhance strength of bicep and bicep tendon.
• To increase the endurance of the muscle under force.

Standing or sitting w/ neutral spine lift one weight at a time from thigh to 45° away from chest, w/o using momentum, bending the wrist upward or downward.

Sets x Reps
3 or 4×10-12

Reverse Curl

Function:
• To enhance strength of top front of the forearm as a secondary to the bicep.
• To increase grip strength.

Standing with weight grasped in hands palms down to floor, start at thighs an curl up to 45° away from chest.

Palm-up (Supinated) Wrist Curl

Function:
• To gain muscle development throughout the forearm

In a kneeling position, place forearm right-side up on a bench (palms up with very light weight in hand slowly allow the wrist to fall and return to a curled position just above bench level.

These strengthening techniques are only apart of a larger scale fitness regimen. These exercises alone, by no means can provide you with total body endurance, but these are a great way to get you motivated and moving in the right direction.

Just remember, when things are slippery, hold tight. When you feel like giving up under the sun’s brutal rays, stay firm. And when toughing it out, biting’ down on your lip, don’t forget who taught you how to Get a grip!

About Mia Speight:

Mia H. Speight is a fitness instructor and personal trainer. Speight is a former collegiate track and field competitor and one-time amateur boxer. Speight is known for her technical perfection, creativity, and high-energy exercise programs. Speight was one of the first women to make the varsity wrestling team at Baltimore City College H.S. in 1997. Speight has appeared in such television and movies as The Wire, The District, Hip Hop Taskforce and Step Up 2.