Exercise

Towel Wring

Grab a bath towel and wring it like you're getting the last drop out - that's the whole exercise. It hammers the gripping and twisting muscles of the forearms that keyboard hands sorely lack, using something already in your bathroom.

BeginnerNo equipment~2 min

Demonstration

Sets

3

Reps

5-8 twists each direction

Rest

45s

How to do it

  1. 1

    Roll a medium towel into a tight cylinder and grip it with both hands about shoulder-width apart.

  2. 2

    Hold it out in front of your chest with elbows softly bent.

  3. 3

    Wring the towel hard - one hand twisting forward, the other back - as if squeezing out water.

  4. 4

    Hold the maximum twist for 3-5 seconds, gripping as tight as you can.

  5. 5

    Reverse the twist direction and repeat.

  6. 6

    Alternate directions for the full set.

Common mistakes

  • Twisting gently instead of squeezing with real intent
  • Letting the elbows lock straight, which strains them
  • Rushing the twists instead of holding the squeeze

Dad tips

  • Dampen the towel slightly for more resistance to grip against.

Same muscles, new angle

Farmer's Carry

Pick up heavy things and walk - it's literally the groceries, the car seat, the suitcase. Farmer's carries build crushing grip, a braced core, and posture that holds up under load, all in one simple move.

BeginnerDumbbells~5 min

Dead Hang

Just hang from a bar. It sounds easy until you try 30 seconds. Dead hangs build vice-grip forearms, decompress a spine that's been folded into a desk chair all day, and lay the foundation for your first pull-up.

BeginnerPull-up bar~3 min