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How To Build Bigger Forearms – The Easy Way

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Forearms are one of the few muscle groups that will be seen year round, so that means you should take the time to train them just like your bi’s and tri’s. Besides no matter how much you train your bi’s and tri’s, if you don’t train your forearms your arms just won’t look as big and symmetrical as they could be. Another reason why you should train your forearm is because it will improve your grip strength in all your lifts which means your strength will also improve. So before you learn how to blow up your forearms with the following routine it’s good to know what muscles make up the forearms because when you do these exercises you’ll know what part of the forearm to feel the contraction in. Furthermore, knowing this will greatly improve your mind to muscle connection when performing any exercise and that will result in more muscle gains.

The Forearmsforearm anatomy

The forearms refer to the portion of the arm which is located inbetween the elbow and the wrist, it contains many muscles, but can be split into two main compartments. So there are the flexors, extensors, pronators and supinator’s. The anterior flexing compartment is located on the palm (inner) side of your forearm and is used in flexion/pronation. The posterior or extensor compartment is made up of 12 muscles and is used in extension of the wrist/supination of the rest.

Now that you understand what muscles make up the forearms here is a brilliant routine for you to try that will hit every single compartment of muscles in your forearms to ensure your arms look bigger and more symmetrical, but remember you must also be eating the right foods and getting enough sleep to allow the muscle to repair/grow bigger. Ensure you choose the right weight to use when performing these exercises so that you actually feel the forearms working or else you’re just wasting your time.

Although you may work your forearms indirectly when training with dumbbells and barbells, you will not see substantial growth in them unless you work on them directly.

Dumbbell Wrist Curl/Extension

If you don’t have dumbbells you can also do this with a barbell, but using dumbbells make sure both of your forearm’s are getting equal amounts of stress. Hold a dumbbell in both of your hands and rest your forearm on the end of the bench so that your hand is dangling off the bench with your palm facing downwards. Now let the dumbbell hang down then curl it back up and extend with your wrist, with a slight hold at the top position. This isolates your forearm extensors which helps stabilises the wrist in the long run.

3 Sets 15-20 Reps

1 Minute 30 Second Rest Inbetween Each Set

dumbbell wrist curl

Barbell Finger Curls

Sit near the end of the bench so that you can rest the back of your forearms on the bench as you hold the barbell. Now slowly let the barbell roll down the finger tips to the very bottom position to get a nice stretch in the forearm flexors and then slowly contract the forearms to curl the barbell back up.

3 Sets 15-20 Reps

1 Minute 30 Second Rest Inbetween Each Set

barbell finger curls

Reverse Barbell Curls

Start by standing with you feet shoulder width apart and grab the barbell palm facing downwards (overhand grip), you can also use an EZ-curl bar if you choose to. Keep the elbows nice and still against your sides, then bring the barbell up and slowly let it back down. This works your forearm extensors and also your biceps.

3 Sets 10-12 Reps

1 Minute 30 Second Rest Inbetween Each Set

reverse barbell curl

If you would also like a bicep routine to help complement this forearm routine then: Click Here For Your Bulging Biceps Routine

Do this routine twice a week after your arm days to increase grip strength and overall arm size. If you have any other questions about these exercises or the forearms feel free to leave a comment below.

12 thoughts on “How To Build Bigger Forearms – The Easy Way

  1. I didn’t know that forearm exercises help to improve strength. Now I know what I am missing out. I have been training my biceps and triceps frequently, but I ignored my forearms. After reading your post, I now realised it is important to maintain my forearms too to have a better shape. Thank you.

  2. Thank you for this great article. It certainly hits home for me because I have always had what you would call, puny forearms. I, like many people, have always tended to focus on the other areas such as bi’s and tri’s. I will immediately begin implementing these suggestions that you have made in this article. Thank you again Andrew.

  3. Great tips on building a bigger forearms. However one concern here is I’m involved in martial arts. We require speed in our punches. I would like to know if we are to build our forearm muscles this way, will it slow down our punches ? If so, is there any other alternatives ?

  4. Don’t forget pullups man ! I think pullups have helped build all the muscles in my arm better than any one exercise. I also used to have this cool tool at the gym I went to, it was a short wooden bar (about 18 inches long) that had a rope attached to it and a weight plate at the end. Simply twisting the bar around to bring the weight up really hit those forearms hard.

    1. Haha yes pull-ups are great aswell, but you still need to hit them directly. Now that wooden bar with the rope sounds quite unique lol never heard or seen anything like that before in any gyms.

  5. Nice info. I like to have a little tone in my arms, but find it hard to tone that area. I am glad I came across your site, but I don’t have that long bar though, I just have the short one. Can I still do these workouts with the short bar ?

  6. I have always wanted big forearms so that my strength in my lifts become stronger as I always get forearm cramp halfway through my sets. Anyways I have already tried the method that you outlined above which is the dumbbell wrist curl and surprisingly it works like hell and the only thing that you should keep along with the exercise is proper diet and dedication because your body need a vast amount of protein to repair the forearm muscle.

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