Boost Strength with Long-Lever Forearm Rotation Drill

Emphasising Forearm Strength in Your Workout

Most gym-goers spend a considerable amount of time targeting their biceps and triceps, leaving the forearms often neglected. However, building forearm strength is just as important, not only for an aesthetic balance but also for enhancing grip strength necessary for exercises like deadlifts and rows.

The Long-Lever Forearm Rotation Exercise

A straightforward exercise to help you focus on your forearm strength is the long-lever forearm rotation. This routine is not only great for enhancing your grip and forearm strength, but it can also help alleviate certain types of elbow discomfort, according to Ebenezer Samuel, C.S.C.S, the fitness director at Men’s Health. The best part about long-lever forearm rotations is that you can perform them anywhere and with any type of long handle, like a broomstick.

Performing the Exercise

You don’t require heavy weights for this exercise. A light bar placed in an offset position in one hand creates a challenging lever for your forearms to work against. Here’s a simple guide on how to do long lever forearm rotation:

1. Grip a bar tightly in your hand.
2. Twist the bar back and forth, from left to right, repeatedly.
3. Do three sets with each arm for approximately 40 seconds.

Long-Lever Forearm Rotation Vs. Typical Forearm Exercises

The technique used in long-lever forearm rotations differs from most common forearm exercises. As Samuel describes, while most exercises require curling our wrists upward, with long-lever forearm rotations, you rotate at the elbow. This forces your forearms to exert more effort than usual, making the exercise more challenging — the long lever side is sneakily heavier than you might expect.

Controlling the Difficulty Level

Perform these rotations slowly, maintaining control of your forearms throughout the exercise. You can modify the difficulty level by altering your grip on the bar — the closer your grip is to the centre, the harder the exercise becomes.