It's easy to get caught up in focusing on the "showy" muscles like the chest, abs, and biceps, and we bet there's one area you've probably overlooked - your forearms.
However, the truth is that your forearms play a vital role in overall upper body strength and aesthetics.
But why do so many people neglect their forearms during their workouts?
According to a study, six weeks of training with a hand ergometer significantly increased grip strength and endurance in both the trained and untrained forearms. It shows that consistent exercise can enhance overall forearm strength.
Another study found that functional and traditional resistance training methods effectively improved muscular strength and endurance in young adults, with notable increases in forearm girth and overall balance.
Considering how important is the forearm workout, this blog will guide you about 10 workouts to get massive, detailed, and aesthetically appealing forearms.
Essential Gear for Forearm & Wrist Workouts
The right equipment is key to getting the most out of your forearm and wrist workouts. Below, I've put together a list of six must-have items that will help you strengthen your forearm and wrist muscles. Good equipment can make a big difference in your workout results. Check out the links to buy top-quality gear to develop bigger muscles and help you reach your fitness goals.
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No |
Equipment |
Image |
Type of Exercise |
DMoose Website |
Amazon |
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1 |
Forearm Wrist Strengthener & Exerciser |
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Forearm Rolling |
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2 |
Doorway Pull-Up Bar |
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Pull Up Bar Hang |
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3 |
Resistance Loop Bands |
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Resistance Band Pull-Up |
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4 |
Dumbbells |
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Hammer Curl |
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5 |
Barbell |
 |
Wrist Curls |
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6 |
Kettlebells |
 |
Farmer’s Carry |
How to Get Bigger Forearms? 10 Proven Exercises:
Focusing more on building massive forearms will help you get more strength. So it's important to include exercises for bigger forearms in your routine. Gradually you will be able to develop bigger forearms that will help you lift more weight and perform other exercises easily.
So how to build bigger forearms? Here are top ten workouts for bigger forearms:
1. Forearm Rolling
Forearm rolling is an excellent exercise for strengthening and flexing your forearms and wrists. Using a forearm wrist strengthener and exerciser, you can effectively target these muscles, improving grip strength and endurance.
This simple yet powerful workout is perfect for athletes, climbers, and anyone looking to boost their upper body strength.
How to do it
- Secure a weight to the end of the strengthener’s rope.
- Hold the strengthener with both hands at shoulder width.
- Rotate the handle to wind the rope around it, lifting the weight.
- Slowly unwind the rope, lowering the weight back down.
- Perform for a set number of repetitions.
2. Palms-Up Wrist Curls
The palm-up wrist curl is a variation of the standard wrist curl, which targets the muscles under your forearm.
The palm-up wrist curl is an excellent exercise to add to your forearm training routine, as it helps to improve grip strength and wrist stability.
How to do it
- Sit on a bench and hold a barbell in your hands with your palms facing up.
- Rest your forearms on your knees and lower the bar towards the floor.
- Curl your wrist upward, pause, and then slowly lower.
3. Palms-Down Wrist Curls
How to get bigger forearms and wrists? The palm-down wrist curl is an effective exercise for strengthening forearms, wrists, and the muscles on top of your forearm.
By targeting these muscles, you can improve your grip strength, wrist stability, and overall arm strength.
How to do it
- Sit on a flat bench, keeping your feet at the sides.
- Hold the barbell, palms down, with hands shoulder-width apart.
- Lean forward so your elbows are resting against the bench.
- Inhale, using only your wrists to lower the barbell.
- Exhale, using only your wrists to raise the barbell.
- Then, repeat the set.
4. Farmer’s Carry
The farmer's carry is a fantastic exercise for building strength and endurance in the entire body, particularly in the grip and core.
As it targets many muscle groups at a time, it is beneficial for the whole body. Carrying the heavy weight for a certain distance increases your overall grip strength and provides the desired stability to your core as well. You can either use dumbells or kettlebells to perform this workout.
How to do it
- Begin by standing straight with your weights to the side of your body.
- Shoulders should be over the feet.
- Squat down with your hands to the side, chest up, and shoulders back.
- Grab the weights tightly while standing straight.
- Set your eyes forward, and take small steps.
- Perform the walk, place your equipment down, take a break, and repeat.
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5. Resistance Band Pull-Up
Are you wondering how to get bigger forearms at home? Resistance band pull-ups are the most convenient workout for bigger forearms.
This exercise routine involves using resistance bands and a pull-up bar. For those who think they cannot do pull-ups, this could be the key to achieving their goals and building massive forearms.
How to do it:
- Hang your resistance band over the pull-up bar.
- Grab each side with your hands.
- Inhale and pull yourself up.
- Then, exhale and lower yourself until your arms are fully extended.
Related Article: Top 25 At-Home Exercises for Beginners
6. Farmer's Walk
This is the easiest workout when you think of how to grow bigger forearms. Farmer’s Walk, as the name denotes, you will be working out by walking.
To make your walk impactful without getting tired, here is how you have to perform it to get massive forearms:
How to do it?
- Stand up and carry some weight in both your hands.
- You can use dumbbells or kettlebells.
- Maintain a good posture.
- Walk about 25 to 50 feet.
You can repeat and increase weight with time for more impactful results.
7. Trap Bar Carry
The trap bar carry is a challenging and great exercise that targets the muscles in your back and enhances your grip strength. This exercise is also very helpful in building stronger forearms.
This exercise is similar to the farmer's carry, but instead of using kettlebells or dumbbells, you use a trap bar, which allows you to lift heavier weights and place more load on your muscles.
The Trap Bar Carry works every muscle in your upper body, particularly your back muscles, including your traps, lats, rhomboids, and erector spinae.
How to do it
- Position yourself inside a trap bar with your feet hip-width apart and your arms by your side.
- Lean forward and take a neutral hold on the handles.
- Stand tall and extend your hips and knees to get into a position.
- Hold the trap bar and walk a certain distance or duration while keeping an active shoulder position.
8. Plate Pinches
In plate pinch exercises, the muscles worked during the exercise depend on the type of grip used. If you use an overhand grip, the muscles in your forearm and wrist extensors will be engaged. If you use a supinated (underhand) grip, it will engage the muscles in your forearm and wrist flexors.
How to do it
- Hold a pair of weight plates in a pinching grip.
- Now, lift the weight plates off the ground.
- Hold them for as long as possible, then carefully set them down.
9. Pull Up Bar Hang
The pull-up bar hang involves hanging from a pull-up bar for an extended period.
This forearm pull exercise is often used as a warm-up or cool-down exercise for other upper-body workouts, but it can also be used as a standalone exercise to build upper-body strength.
The pull-up bar hangs primarily target the back muscles, including the lats, traps, and rhomboids. However, it also helps you build massive forearms because your entire body weight is lifted by your wrists and arms.
How to do it
- To reach your pull-up bar, use a bench or step.
- Take hold of the bar in an overhand grip.
- Try maintaining a shoulder-width distance between your arms.
- Take your feet off the bench now and hang on the bar.
- Keep your arms straight and at a comfortable angle.
10. Hammer Curl
If you want to learn how to get bigger forearms with dumbbells, the hammer curl is the best exercise to build massive forearms.
Compound exercises recruit multiple muscles and involve more muscle fibers.
These exercises are more effective in building muscles than isolation exercises that target specific muscles and individual muscle groups.
How to do it
- Hold a pair of dumbbells at arm's length by your sides with your hands facing inward.
- Curl the dumbbells as close to your shoulders as possible.
- Keep your elbows tucked, your upper arms fixed, and your palms facing inward.
- After pausing, gradually return the weights to their starting position.
Why Should I Train My Forearm Muscles
Training your forearm muslces is extremely important as it offers numerous benefits. It gives advantages to athletes or individuals who perform manual labor or activities requiring a strong grip.
Increased Forearm and Grip Strength
Many people focus on building bigger muslces groups but pay very less importance to one of the most essential muscle grous: the forearms. Training your forearms is crucial as it helps strengthening the muscles crossing your hands, wrists, and elbows.
It also helps in increasing your grip strength, which makes it easy for you to perform daily activities. And not just that, you can lift heavier weights during athletic activities more efficiently than ever.
Improved Coordination and Balance
The exercises mentioned above help increase forearm coordination while performing activities such as lifting weights or even simple daily tasks. The stronger your forearms are, the easier it will be to maintain balance while working with other muscle groups.
With increased coordination and balance, you can lift heavy weights and perform more repititions.
Better Muscle Growth
When working out, we often focus on the major muscle groups like the chest, back, and legs. However, if you develop your forearms, they will help you lift more weight and increase the size and definition of your other muscles.
Reduced Risk of Repetitive Strain Injuries
Repetitive strain injuries, or cumulative trauma disorders, occur from repetitive movements, awkward postures, or forceful exertions. The forearm exercises increase the grip strength and provide stability to the hand and wrist muscles to perform everyday activities without getting injured.
Moreover, the exercises increase the blood circulation in the body, which helps in faster recovery in case of any injury and increases the amount of oxygen and nutrients in the blood.
Related Article: 5 Reasons Why Wrist Training is Important for Bodybuilders
FAQs
1. What are the best forearm exercises for beginners?
Palm-up or palm-down wrist curls and wrist extensions are some of the best exercises for beginners. You can perform an entire forearm workout around just these three exercises.
2. How does forearm training work?
Forearm training involves exercises that target the muscles in the forearms, enhancing their strength, endurance, and flexibility. These exercises include gripping, extension, and rotational movements to target the various muscle groups.
3. What forearm exercise is most effective?
While the reverse wrist curl using an EZ bar can be an effective exercise for the forearm extensor muscles, it's important to note that there isn't necessarily a single "most effective" forearm exercise. Different workouts for bigger forearms target different parts of the forearm and provide unique benefits.
4. How to build massive forearms with tendonitis?
To build massive forearms with tendonitis, focus on low-impact exercises like wrist curls and grip strength work, using lighter weights and proper form to avoid aggravating your condition. Gradually increase the intensity and always consult with a healthcare professional for personalized guidance. Ensure you incorporate rest and recovery to allow your tendons to heal and strengthen.
5. Can you build forearms without weight?
Yes, you can build forearms without weights by using bodyweight exercises and resistance techniques. Activities like wrist push-ups, towel wringing, and finger-tip planks can effectively target the forearms. Additionally, incorporating grip-strengthening tools like stress balls or resistance bands can help enhance forearm muscle development.
6. Can skinny forearms get bigger?
Yes, skinny forearms can get bigger with consistent training and proper nutrition. Focus on exercises that target the forearms, such as wrist curls, reverse curls, and grip-strengthening activities. Incorporating compound movements like pull-ups and deadlifts can also stimulate forearm growth. Ensure you consume a balanced diet with adequate protein to support muscle development.
The Verdict
Strong and well-developed forearms are crucial for achieving overall fitness and athletic performance. This blog has discussed many exercises for building bigger forearms, but achieving great results greatly depends on how effectively you perform these workouts. Additionally, using the right equipment is is also very important.
The DMoose Forearm Wrist Strengthener & Exerciser is the most effective workout gear for massive forearms. It is designed to enhance your hand strength and improve wrist mobility, making it easier to perform high-intensity workouts without the risk of injury. Its non-slip grip ensures steady use, while promoting better blood circulation, helping you achieve peak performance and resilience in both your fitness routines and everyday tasks. Get this essential equipment and start build stronger, more massive forearms.
Reading List
5 Reasons Why Wrist Training is Important for Bodybuilders
Blow Up Your Forearms Using a Forearm Twister
10 Advanced Exercises to Take Your Arms to the Next Level
How to Strengthen Grip — Best Exercises to Improve Your Grip Strength & Wrist Mobility
How to Fix the Issue of Losing Your Grip During Lifting
How to Strengthen Wrists: Stretches, Exercises, and Tips
Build Forearm Strength by Mastering These 6 Band Exercises for Powerful Grips
Article Sources
- Yasuda, Y., & Yasuda, Y., & Miyamura, M. (1983). Cross transfer effects of muscular training on blood flow in the ipsilateral and contralateral forearms. European Journal of Applied Physiology and Occupational Physiology, 51(3), pp. 321–329. DOI: https://doi.org/10.1007/bf00429068.
- Weiss T, Kreitinger J, Wilde H, Wiora C, Steege M, Dalleck L, et al. (2010). Effect of functional resistance training on muscular fitness outcomes in young adults. Journal of Exercise Science & Fitness, 8(2), pp. 113-22. DOI: https://doi.org/10.1016/s1728-869x(10)60017-2.
