Our product picks are editor-tested, expert-approved. We may earn a commission through links on our site.

You can build up your muscle to cartoonish proportions and hone major grip strength, too.

The secret to dominating such glamour exercises as pullups (biceps curls, too) is a strong, powerful set of forearms.

And strengthening your forearms has other benefits: Studies show that weaker grip strength correlates with an increased risk of disease and early death. The tiny muscles in your forearms also help protect your elbows from injury. That grip strength will also play a big role in some of the biggest lifts you'll do in the gym as well. Your deadlift depends on being able to hold the bar, after all.

All considered, it's worth spending some extra gym time on some forearm-dedicated exercises. Not that you need to spend hours training. Instead, attack every forearm muscle in 60 seconds with this kneeling, bottom-up kettlebell clean to twist. All at once, you’ll build forearm strength and stability—and get a Popeye-level pump, too. A bonus: You’ll have some fun and forge focus.

Kneel on your shins, abs and glutes tight, shoulder blades squeezed. Hold a light kettlebell in your right hand, palm facing your torso.

Push your butt back, swing- ing the kettlebell behind your torso. Keep your abs tight as you do this, making sure your hips are square to the front and stealing extra core work in the process.

Explosively squeeze your glutes and thrust your hips forward, propel- ling the bell upward. Shift your elbow underneath your wrist, “catching” the bell, weight on top.

Keep your forearm perpendicular to the floor, because that’s the only way to balance the bell. Twist your palm so it faces your torso. Twist back, then lower the bell, keeping your elbow close to your body as you do. That’s 1 rep; do 4 to 6 per side. Do 3 sets.