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England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted

Hey guys,

 

First off, I haven't been on here in a while, so I am going to start getting back on here regularly again.

 

Does anyone have any suggestions to fix uneven grip strength? I can grip barbells and dumbbells better with my right hand than my left (right hand dominant), therefore I have more contraction and balance in my lifts on the right side. I'm positive this issue contributes to imbalances in my body which I have been trying to fix for a while now.

 

I know this issue isn't a natural occurence and won't even out simply over time because I screwed up in my training several months ago which caused the imbalances.

 

Should I do a forearm workout on my weak side at the end of the week?

 

Thanks!

Ben

kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted

Hey Ben,

 

I think it would be a good idea to bring up your grip strength since it's bothering you in training. I think you should work on grip strength on both sides, but let the weak side determine the number of reps and weight. You can do this at the end of a workout, or some exercises can be done at home or while working. Do you know which exercises you can use to bring up your grip strength? If not let me know.

Question everything. MS Athlete
England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted
Posted By: kevinkoprol

Hey Ben,

 

I think it would be a good idea to bring up your grip strength since it's bothering you in training. I think you should work on grip strength on both sides, but let the weak side determine the number of reps and weight. You can do this at the end of a workout, or some exercises can be done at home or while working. Do you know which exercises you can use to bring up your grip strength? If not let me know.

Thanks Kevin,

 

This is the answer I was hoping to get. I know wrist curls, reverse wrist curls, and the one when you put a dumbbell in each hand and rotate your wrists (don't know the name). Do you have any other exercises?

 

Also, can forearm workouts be a weekly routine or would they be more periodical, like 4-5 weeks at a time?

 

Appreciate it,

 

Ben

Mcmike
Mcmike g Michael Benedict Ramos
458 Post(s)
458 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: England11

Hey guys,

 

First off, I haven't been on here in a while, so I am going to start getting back on here regularly again.

 

Does anyone have any suggestions to fix uneven grip strength? I can grip barbells and dumbbells better with my right hand than my left (right hand dominant), therefore I have more contraction and balance in my lifts on the right side. I'm positive this issue contributes to imbalances in my body which I have been trying to fix for a while now.

 

I know this issue isn't a natural occurence and won't even out simply over time because I screwed up in my training several months ago which caused the imbalances.

 

Should I do a forearm workout on my weak side at the end of the week?

 

Thanks!

Ben

Ben,

 

 

I have encountered this when I start weight lifting. The strength of both hands are not equal. The thing that I do to with this problem is... I used dumbbells equiptment...using dumbbell is the best in this kind of stituation. The weight of the dumbbell that I used is based on the strength of my weaker arms. As time goes by.. In no time... your weaker arms will catch up. Dont force your weaker arms too much.. it may lead to serious injury.

( Beginner ) 1 Year Lifting Experience Bachelor of Science in Marketing Management Don't be afraid to make mistakes, face failure and fall, because most of the time, the greatest rewards come from doing the things that scare you the most. You'll get everything you wish for... just focus and work on it. And you'll get more than you could ever have imagined. Who knows where life will take you. The road is long, and in the end - - the journey is the destination.
kevinkoprol
kevinkoprol g Kevin Boon
93 Post(s)
93 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2013
Posted
Posted By: England11

Thanks Kevin,

 

This is the answer I was hoping to get. I know wrist curls, reverse wrist curls, and the one when you put a dumbbell in each hand and rotate your wrists (don't know the name). Do you have any other exercises?

 

Also, can forearm workouts be a weekly routine or would they be more periodical, like 4-5 weeks at a time?

 

Appreciate it,

 

Ben

That are indeed some great exercises for your forearms. You can also do some exercises strictly for grip strength. Like pinching in a tennisball for a few minutes at a time. Or holding plates like in this picture. I also feel like you get better grip strength with exercises like dumbell shrugs and farmer walks.

 

I think you should do this until you feel like your grip strength is where you want it to be. And then do the exercises once in a while, once every few weeks.

Question everything. MS Athlete
HMTraining
HMTraining g Haaris Majid
8 Post(s)
8 Post(s) Gender: Male Goal: Gain Muscle Date Joined: January 1, 2015
Posted

Hey Ben,

 

Do you deadlift? If not I'd say start doing them with a double overhand grip. This will balanc out the strength in each hand in a functional and dynamic way. Better than doing wrist curls in my opinion!

England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted
Posted By: Mcmike

Ben,

 

 

I have encountered this when I start weight lifting. The strength of both hands are not equal. The thing that I do to with this problem is... I used dumbbells equiptment...using dumbbell is the best in this kind of stituation. The weight of the dumbbell that I used is based on the strength of my weaker arms. As time goes by.. In no time... your weaker arms will catch up. Dont force your weaker arms too much.. it may lead to serious injury.

Thanks Mike,

 

I'll decrease the weight so that I am certain I am maximizing my efforts on my weakside with proper form. Good advice.

England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted
Posted By: kevinkoprol

That are indeed some great exercises for your forearms. You can also do some exercises strictly for grip strength. Like pinching in a tennisball for a few minutes at a time. Or holding plates like in this picture. I also feel like you get better grip strength with exercises like dumbell shrugs and farmer walks.

 

I think you should do this until you feel like your grip strength is where you want it to be. And then do the exercises once in a while, once every few weeks.

I'm going to take every bit of your advice. I've never actually done forearm/grip workouts before so this should be good.

 

Thank you!

England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted
Posted By: HMTraining

Hey Ben,

 

Do you deadlift? If not I'd say start doing them with a double overhand grip. This will balanc out the strength in each hand in a functional and dynamic way. Better than doing wrist curls in my opinion!

Thanks for the reply Haaris,

 

I do deadlift, and the grip I use is underhand on my left side (weak hand) and overhand on my right side (strong hand). Maybe this in contributing to the imbalance? I'm deadlifting in my next workout and I'll give what you said a shot.

 

Ben

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: England11

Hey guys,

 

First off, I haven't been on here in a while, so I am going to start getting back on here regularly again.

 

Does anyone have any suggestions to fix uneven grip strength? I can grip barbells and dumbbells better with my right hand than my left (right hand dominant), therefore I have more contraction and balance in my lifts on the right side. I'm positive this issue contributes to imbalances in my body which I have been trying to fix for a while now.

 

I know this issue isn't a natural occurence and won't even out simply over time because I screwed up in my training several months ago which caused the imbalances.

 

Should I do a forearm workout on my weak side at the end of the week?

 

Thanks!

Ben

Another good way to work on grip strength is to just hang from a pull up bar.

 

Don't do any pull-ups, just hang there for as long as you can until your arms give out. This might help?

 

Jordan

SHF Athlete MS Athlete Partial Fitness YouTuber
England11
England11 g Ben England
51 Post(s)
51 Post(s) Gender: Male Goal: Gain Muscle Date Joined: June 6, 2014
Posted
Posted By: JoeHurricane

Another good way to work on grip strength is to just hang from a pull up bar.

 

Don't do any pull-ups, just hang there for as long as you can until your arms give out. This might help?

 

Jordan

Thanks Jordan,

 

I forgot about that one. I struggle with gripping the bar on my pull ups with my weak hand so this should help.

 

Ben

JoeHurricane
JoeHurricane p Jordan Matthews
1.5K Post(s)
1.5K Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2013
Posted
Posted By: England11

Thanks Jordan,

 

I forgot about that one. I struggle with gripping the bar on my pull ups with my weak hand so this should help.

 

Ben

No worries Ben, hope it helps! #HTH

SHF Athlete MS Athlete Partial Fitness YouTuber
muscular strength
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