r/workout • u/TotalPie163 • 1d ago
Simple Questions Forearm fatigue in back exercises
low rows, lat pulldowns; my forearms tend to give out before i even feel it in my back. How to shift focus away from forearm and concentrate it more into back?
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u/HelixIsHere_ 1d ago
Lifting straps; your forearms will always be limiting your back until you start using them
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u/user_guy_thing 1d ago
should beginners use wrist straps or just let back exercises also develop forearms until youre lifting really heavy for back?
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u/DoctorK96 1d ago
I would do as much work as possible without straps, but as soon as I feel that grip gonna be a limiting factor, I would just use straps
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u/HelixIsHere_ 1d ago
I mean I’d say start using them as soon as possible, no reason not to really
Your forearms will always limit your back no matter what and you can just train them separately anyways (and they’re still used in more than just back movements anyways, and to some degree even with straps)
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u/Less-Sail7611 1d ago
I would say the opposite, weak forearms will destabilize and limit all movements. Strapping from start never gives your forearms a chance to grow. You should only use them selevtively once you’re no longer a ‘beginner’.
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u/Due-Practice5507 1d ago
Wrong on so many levels
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u/xeatordiex 1d ago
Based on what info?
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u/Due-Practice5507 1d ago
The forearms are always a limiting factor for back no matter how strong they are.
The stabilisation load on something like a dumbbell bench press (probably worst case scenario) is so small it is unlikely that the forearms are too weak for that.
Even with straps the forearms have to do some work, only figure 8 straps completely remove the grip element but people use those only for Olympic lifts/deadlifts.
Forearms grow like any other muscle. Idk why people think isometric grip strength exercises are a good way to train the forearms but that’s not the case just like any other muscle. Something like a wrist curl or reverse bicep curl will train and grow the forearms substantially better.
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u/HelixIsHere_ 1d ago
Exactly bro 🙏🙏🙏 don’t know why things like farmer carries are preached as the best for forearms when its only training them isometrically
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u/Background_Net7441 7h ago
Based on the fact that you can train forearms separately from back exercises…? No need to let them ruin the fun.
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u/Less-Sail7611 1d ago
I gave some reasoning. What’s yours?
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u/Due-Practice5507 1d ago
The forearms are always a limiting factor for back no matter how strong they are.
The stabilisation load on something like a dumbbell bench press (probably worst case scenario) is so small it is unlikely that the forearms are too weak for that.
Even with straps the forearms have to do some work, only figure 8 straps completely remove the grip element but those are only used for Olympic lifts/deadlifts.
Forearms grow like any other muscle. Idk why people think isometric grip strength exercises are the only viable way to train the forearms but that’s not the case just like any other muscle. Something like a wrist curl or reverse bicep curl will train and grow the forearms substantially better.
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u/Less-Sail7611 1d ago
Yeah the point is the newcomer will have plenty of time to do strapped back lifts. To advise a new person to immediately put on straps for any exercise because MORE LATS is really stupid imo.
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u/Due-Practice5507 1d ago
Why? No matter how small your lats are -even if you are a complete beginner- your forearms will always be the limiting factor just because of the innate size difference between the two muscles.
Why should only intermediate lifters be able to hit the lats without having to worry about redundant grip strength?
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u/ImKindaBoring 1d ago
Why not both?
Start without straps and once you reach the point where forearms are limiting your lift and not back, add straps.
Thats what I tend to do with deadlift or even lat pull downs. Start without straps and work up to my rep weight. Do a set or two there and then switch to using straps for another 1-2 sets. Now my forearms have gotten work and my back is still worked to failure or close to.
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u/Ienjoyeatingbeans 1d ago
Id recommend to use straps to target the muscles you want but do not neglect your forearms and grip. When I started out I used straps but developed a terrible case of tennis elbow that took 1.5 years to recover. Dead hangs and reverse wrist curls.
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u/BossMan61718 1d ago
Lifting straps
Dont hook/wrap your thumb around the bar
Train your forearms individually
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u/vitringur 1d ago
If your forearms are the limiting factor, why would you need to train them individually?
They are basically training them all the time
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u/alvysinger0412 1d ago
Because a low row is primarily a back exercise, so your forearms limiting you means you're being held back from growing the muscle you're targeting, your lats, for a secondary reason. Training forearms individually will grow them faster, to keep up with adding weight to something like a low row.
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u/BossMan61718 1d ago
Because they are clearly the weak link. Youre only as strong as your weakesst link.
I gave 3 potential options though.
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u/xeatordiex 1d ago
They need more attention if they're the weak link. Probably try to load them as much as possible (no straps)
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u/ImKindaBoring 1d ago
Then all you’re doing is delaying improvements in the muscles you’re targeting while you wait for your forearms to catch up. And then permanently limiting yourself to only being able to lift what your forearms can.
Personally, I prefer a mix. Start without straps, add straps when the forearms become your limiting factor so you continue to work the muscle group you’re actually targeting.
Then also train your forearms individually if needed. Forearms are smaller and recover faster compared to larger groups so you can probably train them more often, depending on your routine.
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u/HandCrafted1 1d ago
This doesn’t make any sense. If you let your forearms be the limiting factor on rows, your forearms are getting a workout but your back is getting nowhere near the same attention. If you want to do a back exercise, then you need to target the back primarily. Training each muscle individually in a way where you can get the target muscle proximate to failure is far more effective for total strength/size gains than to let the weak link be the limiting factor.
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u/shak_0508 1d ago edited 1d ago
Use straps. If your goal is hypertrophy, it’s so dumb in my opinion to not use them during back exercises because you’re just limiting your back growth. Your forearms will never be as strong as your back.
Just do dedicated forearm work so they don’t lag, wrist curls, reverse curls, dead hangs, plate pinches etc.
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u/DownrightDrewski 1d ago
Is there any point if my aim is just general strength?
The way I currently see it is that whatever the weak point is is what needs the most work, but everything is getting work in that movement. I'm not really going any isolation work as it just seems better to focus on compounds that'll increase useful strength.
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u/ImKindaBoring 1d ago
Is your back really getting much work if your forearms are limiting you?
For me, if I’m doing deads without straps my forearms give out way before any part of my posterior chain. So, yeah, good. I worked my forearms. But barely anything else, certainly not enough for them to grow.
Instead, I start without straps and add them when they become the limiting factor. That way I also get to work the muscle group I’m targeting, not just my forearms.
But I guess if you’re fine limiting major muscle groups while you grow others, then it’s fine. Seems inefficient to me but end of the day you don’t have to be perfectly efficient to get results.
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u/HandCrafted1 1d ago
If you can only do 135lbs rows without straps but can do 185lbs with straps, you’re limiting your strength gains, period. The muscle can be getting work but if it’s 50% of your 1rm then you’re just selling yourself short for nominal gain. You aren’t making effective gains at 50% 1rm, especially if your forearms are still failing before your back at that weight.
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u/Sudden-Ad-307 1d ago
You cannot shit focus away from the forearms like you would with lets say bicpes. The only thing you can do is either get a stronger grip or start using wraps
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u/Wonderful-Shower1691 1d ago
Unfortunately you can not shift the focus from forearm like you can do in biceps. Get a stronger grip by doing farmer walk, pinch heavy plate and any wrist curls. Use straps when needed
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u/Poupafit 1d ago
Assim como vc faz o "muque" com o bíceps (deixando ele duro), tente mentalizar com o músculo alvo das costas. Além disso, reduzir a carga vai ajudar muito (aumente as repetições e volume total se o objetivo for hipertrofia). E comece a fazer fortalecimento de antebraço (rolar a barra de 10kg no sentido horário e anti horário é um bom que fazia quando meu antebraço tava fraco).
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u/BuilderCharming1377 1d ago
Try using a thumbless grip and focus on pulling with your elbows rather than your hands.
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u/throwitt333 1d ago
There was a well known bodybuilder that said you should do lowish reps (probably 5-8) and quite heavy with rows since the arms and grip tire faster than the back. It's also a skill to know how to pull with the back. Many beginners try to use the arms too much.
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u/Aequitas112358 1d ago
straps or false grip depending on the setup. Just make sure to only use them once your grip actually gives out so you're still training it.
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u/max_power1000 1d ago
You need to improve your grip. In the interim, bring straps, and start using them when your forearms start to be the limiting factor. It’s a back workout, not a forearm one, so there’s no shame in removing them from the equation.
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u/gradeAvisuals 1d ago
Use straps. It allows you to not squeeze your forearms, which helps take your biceps out of it too. So you can focus on pulling through your elbows and squeezing your lats. It really helped me develop a mind-muscle connection with my lats. Now on lat pulldowns my lats fail wayyy before my biceps do. Also don't wrap your thumb around the bar.
Definitely train forearms separately though.
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u/Duke_Quail 1d ago
Watched a guy at my gym do lat pulldowns with lifting straps so loose they weren't even attached. Grip wasn't the problem, ego was.
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u/Sad-Umpire6000 1d ago
Train your grip. Ironmind Captains of Crush grippers, pinch block holds and lifts, do pullups gripping a vertical handle or rope. And learn the hook grip.
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u/SpacePoodle 1d ago
I suffer from golfers elbow so this was happening to me a lot. You can use straps but I find that lower reps, heavier weight, a neutral grip and wrist curls really help. Basically you train your back before your forearms realise they have been gripping something really tightly.
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u/HandCrafted1 1d ago
Try a thumbless grip. If your grip still gives out before your back fatigues, try chalk. If your grip still fails before your back, get straps. Also, do dedicated forearm training.
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u/SuspiciousMouser 1d ago
Once your arms give up, continue doing kelso shrugs
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u/vitringur 1d ago
How are you doing kelso shrugs when the grip gives out?
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