Considering how much time most guys spend building their upper bodies, it’s almost ironic that so few gym-goers are actively working their forearms.
Yet, if you hope to get bigger forearms faster, you’ve come to the right place. With the right exercises and training plan, you can develop more extensive and muscular forearms that are the envy of your gym buddies AND Lee Priest
To build more muscular forearms fast, you should focus on using compound movements that target both the flexors and extensors of the forearm. Compound lifts such as barbell curls, tricep extensions, and hammer curls effectively target the forearm muscles.
Additionally, direct forearm exercises like forearm curls and the reverse wrist curl can help further isolate and strengthen the forearm muscles.
If you’ve never explicitly targeted your forearm muscles before, rest assured that you can quickly pack more muscle mass within just a few months.
This article will cover everything you need to know to get the most out of your forearm workouts, including the importance of solid forearms, building more muscular forearms, and some of the best forearm exercises.
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Many guys forget to work their forearms, preferring to build their upper arms, shoulders, pecs, and lats.
Yet, the forearms are a crucial part of the upper body and help to support nearly every other exercise. This is why having strong forearm muscles is vital for various reasons.
They can improve your performance in other exercises and protect your wrists and elbows from injury when lifting heavy weights.
Additionally, if you want to build bigger upper arms, having strong forearms will help you lift heavier weights with greater control, increasing the overall intensity of your workouts.
Strong forearms can also help you improve your wrist flexors and grip strength. This is important for athletes who need to grip a bat, racket, or other sporting equipment with strength and precision.
Strong forearms can make everyday activities much more manageable, from opening jars to carrying heavy objects.
Before you start building bigger forearms, it’ll help if you know the anatomy of the forearm. Unlike the biceps, the forearms consist of several muscle groups, including the wrist flexors, wrist extensors, and brachioradialis muscles.
Each of these muscles plays a vital role in controlling the movement of your wrists and fingers:
The flexor muscle fibers are located on the inner side of the forearm, while the extensor muscles are on the outer side.
The flexor muscles are responsible for flexing the wrist and fingers, while the extensor muscles are responsible for extending them.
The brachioradialis muscle extends from the top of the forearm down along the inner arm toward the thumb. It helps to flex the wrist and fingers.
Using a variety of forearm training exercises, you can maximize your entire range of motion to target each of these muscle groups and promote faster muscle growth.
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If you are wondering how to get bigger forearms, you’ll need to focus on compound movements that target both the flexors and extensors of the forearm.
Barbell and dumbbell curls are practical exercises to target the biceps and brachioradialis muscles of the forearm.
Additionally, triceps extensions, hammer curls, and reverse curls effectively target the triceps and brachioradialis muscles.
Finally, direct forearm exercises like wrist curls and reverse wrist curls can help further isolate and strengthen the forearm muscles.
It is important to note that, when performing these exercises, you should focus on maintaining proper form and using a full range of motion.
Additionally, it is essential to vary the intensity and frequency of your forearm workouts to ensure that you are challenging your muscles and making progress.
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In the following section, we’ll quickly introduce some of the best forearm exercises to help you build ripped forearms in no time.
Not all these exercises work all the muscles, so be sure to complete an entire forearm workout if you are aiming for massive forearms.
Pull-ups are arguably one of the most underrated exercises of all time. Not only do they work your back and biceps, but they also target your forearm muscles and even your core. Plus, they are low-tech and require no special equipment.
How to Do Pull Ups
To adapt pull-ups for more significant forearm growth, use an overhand grip and focus on squeezing your fists tight as you pull your body up towards the bar. The combination of elbow flexion and grip strength will help you build bigger and more muscular forearms.
If you can manage between 8 to 15 reps simultaneously, aim to do 3 to 5 sets during each workout. If you are not yet up to doing 24 to 75 pull-ups at a time, you can also try doing a pull-up bar hang to reduce stress on your wrists.
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Without a few sets of reverse barbell curls, no forearm workout would be complete. Though they are similar to a traditional barbell biceps curl, reverse barbell curls are specifically designed to target the forearm flexors.
How to Do Reverse Barbell Curls
To perform these, grab the barbell with a pronated grip and curl your arms up towards your chest. Make sure to focus on squeezing your fists tight and keep your elbows close to your sides.
Complete between 8-12 reverse curl reps and then rest for a minute. Then, repeat for another two sets.
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When building bigger forearm muscles, you don’t have to limit yourself to free weights. Cable machines are also great tools to target the forearm muscles without the risk of injury.
How to Do Cable Machine Wrist Curls
To perform this exercise, attach a handle to the cable machine and kneel in front of it. Grab the handle with an overhand grip and curl the weight towards your chest. Keep your wrists straight and focus on tight squeezing your fists.
Try to complete three sets of 10 reps and then rest for a minute between sets. If you need a little more time between sets, adjust as needed but remember that you’ll develop more forearm strength by keeping your muscles on sustained tension.
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You might not expect it, but trap bar can be an incredibly effective exercise for building big forearms. Not only do they strengthen the elbow flexors and forearm extensors, but they also work your grip and core strength.
How to Do a Trap Bar Carry
To perform this exercise, grab the trap bar with a pronated grip and stand tall with the bar in front of you. Keep your chest up, and your shoulders back as you slowly walk forward. As you move, focus on gripping your fists tightly and keeping your arms straight but not locked.
Take as many steps as possible and rest for a minute before repeating. Try to complete three sets of Trap Bar Carries and aim to increase the weight each time.
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This may seem like an overly simple exercise, but wrist extensions are highly effective at targeting the extensor muscles of the forearm.
How to Do a Wrist Extension
To perform a wrist extension, sit on the floor with your knees bent and your arms extended in front of you. Place a weight in each hand and curl your wrists up as far as possible. Squeeze your fists tight as you hold the contraction for one second, then slowly lower your hands.
Try to complete three sets of 8-12 reps and rest for a minute between sets. If you need more time between sets, take as long as you need. You don’t want to strain your wrist.
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Strength training your forearms by lifting weights and using forearm-focused exercises is generally safe when done correctly. However, it is essential to be aware of the risks associated with any exercise program.
Some of the risks associated with forearm training include:
If you are not used to working out your forearms, you’ll quickly realize their essential role in everyday life and your other exercises.
Be warned that the forearms generally recover more slowly, and you can quickly burn them out if you are combined forearm exercises with other, more general upper-body exercises.
If you are not careful, it’s easy to overdo it when first building your forearm muscles. If you have skinny forearms, start with a lighter weight and build up to a point where you feel challenged but comfortable. The last thing you want to do is injure yourself in the gym.
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If your forearm workouts are not challenging enough, you may hit a plateau quickly. To prevent this, you’ll need to vary the intensity and frequency of your workouts and focus on increasing the weight you are lifting.
To experience sustained muscle growth, you’ll need to continue challenging your muscles and pushing yourself beyond your comfort zone. Even a week of rest can cause your muscles to become accustomed to the same exercises, so mix it up and keep your workouts fresh.
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Getting bigger forearms can be a challenging yet rewarding journey. With the right exercises and training plan, you can quickly build bigger and stronger forearms that are the envy of your gym buddies.
Be sure to focus on compound movements that target both the flexors and extensors of the forearm, and don’t forget to mix it up with direct forearm exercises like wrist curls and reverse wrist curls.
Finally, remember to rest and recover adequately between workouts and be aware of the risks associated with any exercise program. You can get bigger forearms in no time by following these tips and tricks!
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The frequency of your forearm workouts will depend on your goals and current fitness level. Generally, it is recommended that you perform forearm exercises 2-3 days per week. If you are starting, you may want to start with 1-2 days per week and gradually increase the frequency as your strength and flexibility improve.
Forearm exercises target both the flexors and extensors of the forearm. Generally, barbell curls, triceps extensions, and hammer curls target the biceps and brachioradialis muscles. In contrast, direct forearm exercises like wrist curls and reverse wrist curls target the forearm muscles.
There are numerous benefits of having more muscular forearms. Not only can they help improve your performance in other exercises, but they also protect your wrists and elbows from injury. Additionally, more muscular forearms can help improve your grip strength, which is essential for athletes and everyday activities.
The best way to increase the intensity of your forearm workouts is to increase the weight of your exercises. Additionally, you can increase the power by adding more sets, reps, and rest periods to your workouts.
Some of the best exercises to target the forearms are barbell curls, triceps extensions, hammer curls, wrist curls, and reverse wrist curls. Exercises like pull-ups and chin-ups can also help build forearm strength.