The Complete Guide on How to Increase Forearm Size

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How to Increase Forearm Size

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Our Summary and Answer: How to Increase Forearm Size


To increase your forearm size, you must work out your forearms often, make sure that you have a balanced diet with lots of water, exercise other body parts in addition to your forearms, and get rid of fat by exercising and eating the right foods. To ensure that you’re not exhausted during your workout, ensure that you don’t stretch between sets and increase your protein intake.


This is a complete guide on how to increase your forearm size! You might be thinking: “Why would I want to do this?” Well, it’s simple.


The bigger and more muscular your forearms are, the better you’ll look. It will make you feel like a total boss at the gym and give you that extra edge in an arm-wrestling match with friends.


So, what exactly can we do? We’ve got some handy tricks just for you below!


What Is the Forearm?

Before we go on to how you can increase your forearm size, let’s define what a forearm is.


The forearm is the part of the arm that begins at the elbow and ends at the wrist. It consists of two long bones called radius and ulna and the surrounding muscles and tendons that bend and rotate your wrist and fingers.


Why Increase Forearm Size?

If you’re asking yourself why you should increase forearm size, remember this: a larger arm is more powerful, you’ll look more impressive, and your overall arm size will be improved.


A big forearm gives that “full” look to your arms which is, of course, very attractive. Not only that, but you’ll also have better grip strength and faster reflexes, which will make you an all-around better person!


Your grip strength will improve much faster, making you better at almost every activity that involves your arm.


Building up your forearm size is also very practical. You can always use an extra hand which you will never find lacking if you train them well.


Recommended Read: >>> How To Improve Grip Strength For Deadlift? <<<

What Kind of Exercises Should I Do?

Now that you’ve been convinced that building up your forearms is a good idea let’s talk about the best way to do it.


#1 - Wrist Roller

A wrist roller is a great tool that will increase your grip strength a lot, and it will help you build forearm size as well. Here’s what you must do:


To use the wrist roller, you extend your arm towards the floor and raise it back up while rotating your forearm so that the weight moves from one side to another. This will work out all your muscles in a significant way!


Do 20 repetitions on each side for 3-5 sets.


#2 - Reverse Barbell Curl

Reverse barbell curls work on your forearm muscles by performing the opposite motion of a regular arm curl. Here’s how to do it:


Take a barbell or an EZ bar, attach some weight, and grab the bar with one hand while holding it in place at shoulder height.


Now you must lower the weight down and raise it again while rotating your forearm. This is the opposite of a regular bicep curl, so getting used to it might be necessary!


Do 10-15 reps for three sets each.


#3 - Seated Barbell Wrist Curl

The barbell wrist curl is another effective way of building up your forearm muscles. Here’s how to do it:


First, you need to seat on a bench. Utilize a supinated grip and curl the bar towards your body using just the wrists. Once your forearm is fully shortened, lower the weight back to starting position.


Do 10-15 reps for three sets each.


7 Key Benefits of Increasing Forearm Size

Now that you know what you can do to increase your forearm size, it’s time for the benefits of having bigger forearms!


#1 - It's an attractive feature

It might seem shallow but in particular social circles such as the fitness and bodybuilding ones, having big biceps is pretty much essential.


Having bigger forearms will make your arms look fuller and more impressive, which everyone wants to see when someone is looking at their arm.


#2 - It will make you better at everything

A stronger grip will improve your performance in almost any activity that involves holding or lifting objects. This also means that your arm size will help you with every type of movement. Having a stronger grip is an advantage no matter what!


#3 - It's a convenient feature

Having a giant forearm is a great thing to have if you want people to hire you for doing manual labor, play sports more efficiently, and be able to carry more while shopping without paying too much attention to it.


#4 - It will improve your everyday life

A stronger grip will give you more energy because you won’t have to worry about doing things with a low hand grip. You’ll also be able to prolong your life because a longer life expectancy has been linked to a strong grip, and other studies found that people with weak grips were at a higher risk of dying from cardiovascular diseases.


#5 - It will help you to avoid injuries

A stronger grip will give your joints more stability, which means that it can lessen the risk of pulling a muscle or injuring yourself while lifting weights. Always having an eye on the weight you’re lifting also helps ensure that you won’t get injured.


Recommended Read: >>> Lat Pushdowns: The Secret to a Strong and Defined Back <<<

6 - It will make you feel good about yourself

Having a strong grip and the biceps to go with it is bound to boost your confidence and improve your self-esteem, which can only be of help if that’s an area that requires some improvement. Knowing that you’re more capable than most people around you at performing physical tasks can help you feel better about yourself.


#7 - It will make you sleep better at night

Having a stronger grip and forearm muscles is also likely to help you sleep better at night because the tension in your neck, arms, and shoulders will be considerably lower than it otherwise would be. This will mean that you won’t wake up too often due to neck tension, and you won’t have to worry about your shoulders being stiff in the morning.


Recommended Read: >>> Is It Possible to Increase Wrist Size? <<<

15 Training Tips for Improving Forearm Size

Now that you know how important it is to have big forearms and you know what you can do to increase your forearm size, here are some tips that might come in handy!


#1 - Always warm up before doing anything

If you want to avoid straining or injuring yourself when working out, always warm up properly. This means that you should start with some light jogging or walking, then do some dynamic stretching to get your muscles ready for the workout.


#2 - Do high reps

Your muscles won’t grow if you don’t work them out for at least twenty minutes. This means that you should always do repetitions of high weightlifting, like ten reps, rather than fewer repetitions with a higher weight.


#3 - Take creatine supplements

Creatine is an over-the-counter supplement that can help your muscles grow faster and stronger by accelerating the rate at which they recover. It can also help you maintain your muscle mass when on a weight loss diet, which is just as crucial as gaining muscle size if that’s something you’re struggling with.


#4 - Try using wrist straps for more support

Wrist straps are special attachments that you can buy online or from any store selling weight-lifting equipment. While they’re not recommended for people who are just getting started, they can provide a lot of support to your wrists and forearms if you have problems exercising.


#5 - Don't compare yourself to other people

The numbers on the scale don’t matter if they’re not yours; what you should care about is how much better you’re getting at something and how much effort you’re putting into it. So, while gym buddies can be a great source of motivation, make sure that your interests come first because this is the best way to keep yourself motivated and work hard.


#6 - Change up your workouts occasionally

Just like any other muscle group, your forearms need time to recover after an intense workout. So, make sure that you switch up your workouts every so often so that your muscles can give everything they’ve got during each of them!


#7 - Don't rest too long between sets

This means that you should limit breaks between each set to sixty seconds or less, which will prevent your muscles from cooling down too much. This is something you should do for every exercise; however intense it might be.


#8 - Get rid of your body fat

While there are some instances when having more fat than usual isn’t a bad thing, if you want to have big forearms, the first step is losing weight in your upper arms and the rest of your body. This way, you’ll have a higher chance of looking ripped without having to exercise too much attention to detail.


#9 - Have a balanced diet with lots of water and nutrients

Your forearms won’t grow if they don’t get enough nutrients from the food you eat! So ensure that you have a healthy amount of food from all the food groups and that you’re drinking plenty of water not just to stay hydrated but also because it can help your muscle tissues grow.


#10 - Perform exercises that don't target forearms

Even though this might seem counterintuitive, it’s the best way to prevent your forearm muscles from getting tired and exhausted as you work out. First, make sure that you’re working out all of your muscles equally by doing some push-ups or lifting weights on some machines at the gym after focusing on your forearms.


#11 - Don't stretch your forearms between sets

Since stretching can help you relax and recover from a workout, it’s best not to do it during a set because it might interfere with the blood flow to your muscles and make you lose focus.


#12 - Get your heart rate up and pump blood into your forearms

To get the muscles in your forearms to grow, you need to break them down and get plenty of oxygen into them so that they can rebuild and strengthen after the workout. The best way to do this is by doing cardio exercises like running or cycling.


#13 - Increase your protein intake

Your forearms are made up of protein, which means that the more protein you have in your diet, the better they’ll be able to recover after a workout and grow bigger. Try having foods like milk, cheese, meat, or fish with every meal if you’re struggling to meet your daily protein intake requirements.


#14 - Do forearm exercises on your rest days

They might not be the most intense exercises but having some forearm workouts in between your leg and back workouts will help you grow bigger muscles overall and get better at other types of workouts as well. Make sure that you’re eating and resting enough so that your muscles can recover and get ready for another intense workout.


#15 - Keep your workouts under an hour

As soon as you start working out, adverse effects like muscle damage and fatigue set in. Keeping your workout times to under an hour will ensure that you don’t end up overstressing or overtraining your muscles which could interfere with growth and recovery. If you feel like you’ve got more energy and strength to start working out, then keep going, but don’t do it for longer than an hour.


Why won't my forearms grow?

As you might have noticed, most of the tips on how to grow forearms revolve around ensuring that your muscles are well-rested and fed. This is because rest days are needed for your muscles to rebuild themselves into more significant, more muscular tissues. By overworking them without giving them enough time to recover, you could end up with weaker muscles rather than bigger ones.


If you want to make sure that your forearms grow, then make sure that you focus on adding lots of protein and nutrients into your diet and doing forearm exercises on your rest days. This way, you give them the best chance at growing as quickly as possible!


Final Thoughts : How to Increase Forearm Size

So, there you have it—the complete guide on how to increase your forearm size and the benefits of doing so. But, of course, we know that this is a lot of information to take in all at once, and it can be overwhelming trying to figure out where to start or what kind of exercises are best for you.


We hope this article has given you some valuable information to help you start working out your forearms.


How to Increase Forearm Size

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