Why Make Your Forearms Bigger
Your forearms are probably the most exposed muscle group of the entire arm. Therefore, it is a good idea to train them and make them bigger to look symmetric and complete. Those who have naturally-built big forearms may benefit by directly working the muscles using pull-ups and presses, but those with skinny arms may need to perform compound exercises and then move on to isolation training.
How to Build Bigger Forearms
Building bigger and powerful forearms involves increasing your overall strength and adding muscle mass, for which you should squeeze the weights harder and generate force by engaging more muscles. Some of the best exercises that will help you get massive forearms and boost your grip strength are described below.
Best Exercises for Bigger Forearms
Workouts with Dumbbells
- Stand tall by grabbing a pair of heavy dumbbells and start walking.
- Make sure your abdomen is braced, keeping your chest tall while your shoulders are pulled
- Do two to three sets for about 20 yards so that you can stimulate your body stability.
- It helps develop your core muscles while improving the shoulder stability.
- It is useful for building a vice-like grip.
Fat Grip Dumbbell Rows
- If you have a Fat Grip, place it around the handle of a dumbbell. You may otherwise use a small towel and wrap it around the handle.
- Putting your knee and the right hand on a bench, hold a dumbbell and retract the shoulder blade inward by pulling the elbow to the rib cage.
- Do eight reps for 3 to 4 sets before repeating on the other hand.
- Using a thicker bar assists in building huge forearms since it requires you to squeeze the handle harder, elevating your neural drive.
Dumbbell Hammer Curls
- Standing tall, hold a pair of dumbbells at arm’s length with the palms of your hands toward your torso.
- Contracting your biceps, curl the weights and continue raising them until they are at your shoulder level.
- Pausing a second or two, lower the weights back to the initial position.
- Do three sets of 15-20 repetitions.
- It works the brachioradialis and brachialis muscles and improves the stability of your entire arm.
- Your finger and wrist flexors are actively trained, and thus the exercise helps increase your grip strength.
Workouts with Other Weights
- Standing straight, hold a weighted plate by its end and keep your arms moderately extended.
- Gradually raise the plate keeping your elbows in until your forearms and biceps touch each other.
- Bring the weighted plate back to the original position.
- Repeat for 5 to 6 sets of 4 to 8 repetitions.
- Aside from increasing the size and strength of your forearms, doing curls with plates helps in enforcing good curling habits, that is, keeping your arms close to the body without swinging them backward or flaring the elbows outward.
Single-Arm Bottoms-Up Kettlebell Press
- Hold the handle of a kettlebell with the weighted, round part above the hand.
- Squeezing the handle hard, brace your abs and tighten your glutes to press the weight straight
- Perform 3 to 4 sets of 6 repetitions with each hand.
- It helps tighten the forearm muscles, improving strength and coordination of the wrist as well as the elbow.
- Moving the kettlebell overhead improves your whole body coordination.
Trap Bar Carry
- Stand inside a trap bar loaded with heavy weights.
- Lift it up, stay tall and start walking while keeping your abs tight and the shoulders pulled back.
- Perform 2 to 3 sets and carry the weights for 15 yards.
- It is an intense forearm workout that increases your grip strength while stabilizing the shoulder and elbow joints.
- It targets the core muscles and helps in getting a tighter, stronger abdomen.
How to Get Bigger Forearms at Home without Weights
Towel Pull Ups
- Wrap two towels around a wall mounted pull-up bar.
- Holding the towels, do the pull-ups by keeping your shoulders down and the chest up while you rise.
- If it is too hard, you can perform the pull-ups by grabbing a towel with one hand, and the pull up bar with the other. Then, switch sides.
- It works your biceps, triceps, forearm, and back muscles together, thereby increases your arm, abdominal, and back strength.
- It helps prevent muscular imbalances and injuries that may occur because of doing excessive upper-body push movements and overstretching the back muscles.
- Grab a grip crusher and squeeze hard until the handles touch.
- Do 2 to 3 sets with easier resistances first before advancing to the harder gripper. In each set, you may close the gripper 5 to 10 times.
- It is an isolation exercise that focuses on your forearm extensors and flexors only, helping in strengthening and bulking up these muscles.
Joint stress could be a limiting factor in training your forearms. You may start training with fewer reps and lesser weights before building up the volume gradually over one or two months. Although you will not get massive forearms overnight, you may include these exercises in your training program and do them under the supervision of an instructor to increase your forearm size fast without the risks of a wrist injury.