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Who has the best forearms in bodybuilding history?

best forearms in bodybuilding

Best forearms in bodybuilding and the biggest forearms in the world?

The forearm along with the neck is the most visible major muscle group. It says a lot about your physique whether you are big or not. Its such an iconic muscle. And that’s why we are here. who has best forearms in bodybuilding and the biggest forearms in the world.

Some research has been done, in this article we get to know all this

Let’s break it down.

Who has the biggest forearms in the world?

So, who really owns the world’s biggest forearms?  Although there were claims made that jeff dabe had the biggest forearms in the world measuring up to 19 inches. However, Gunnar Rosbo, a former Norwegian bodybuilder, claimed to have a 20.5-inch forearm.

Either way, both measurements are impressive. Since Jeff Dabble also has big hands (people with bigger joints also have bigger muscles), I’d be more likely to trust his measurements. Also, this is a far more recent statistic.

Gunnar Rosbo claimed to have a 20.5-inch forearm. But we don’t know whether his measurements were verified with tape. Now that’s nothing to do with Gunnar Rosbo. For me I think the measurements are correct. Why? His powerlifting team is notoriously against chemical aids in natural competitions.

Still, if he did have a legitimate 20.5-inch forearm, he really was a special breed of bodybuilder.

You can learn how to build forearms that deserve attention here  

Who has the biggest forearm in bodybuilding?

Here, I am talking about the pure size. Let’s get into that right away.

Lee priest

You can’t talk about arms (or about bodybuilding) without mentioning Lee Priest. His upper arms were worth seeing, but did you know that his forearms were 18 inches at their peak? And the fact that he was not a tall bodybuilder made it more impressive because shorter people have more bones. Yes, 18-inch forearms is not a easy one to get, lee priest definitely deserves to be on this list of the best forearms in the history of bodybuilding.

Frank mcgrath

There is no doubt that Frank McGrath has the most vascular forearms in the history of bodybuilding. His forearms also pack a real punch in the size department at a whopping size of 18.5 inches.

The fact that he also verified this measurement in an Instagram photo gives him legitimacy to be on this list. Although, his forearms were not the biggest in the world but sure they did stand out and are among the best forearms in the history of bodybuilding.

Who has the best forearm in bodybuilding?

From my research of the top bodybuilders both in the past and present, these guys have the best forearms in the history of bodybuilding. Of course, this is just my opinion, but I think a lot of people would agree with the contenders on this list.

Sergio Olivia

While he didn’t have the outright biggest forearms in bodybuilding, Sergio Olivia set the standard for forearms in his day. Instead of leaving them as an afterthought, he drew the audience’s attention to what must be one of the most important muscles on a pro bodybuilder’s physique.

You can’t hide small forearms on stage. Sergio Olivia knew this, and he benefited greatly from it.

Roelly Winklaar

2nd on our list of the best forearms in bodybuilding is Roelly winklaar. The flexors of his forearm are virtually unmatched.

You really have to look at his posing routine to see what I mean, but his biceps and triceps flow so gracefully into his forearms that it’s hard to find anything that the judges could possibly criticize.

He practically has Popeyes forearms!

Frank McGrath (again)

Yes, Frank McGrath again because his are not just the best in the history of bodybuilding but they are one of the biggest.

Frank mcgrath is really an icon when it comes to the biggest and best forearms in the history of bodybuilding. It was said that he even trained his forearms daily.

I’ve been telling people this for years, if you want to grow your forearms, you need to train them over and over again.

As Frank McGrath will tell you, if hypertrophy is your goal, forearms should be exercised frequently, even at or close to every day. Why else do you think manual workers often have better forearms than some bodybuilders?

This is because they are literally training their forearms every day. You may never be able to get a frank-shaped forearm, but if you do some forearm occlusion training, you’ll see a quick improvement in vascularity.

How to get big Forearms: 5 Muscle Boosting Tips

Let’s put our plan into action as we try to enlarge your forearms in a month’s time.

1.   Eat more protein

There are hundreds of research studies available online that will detail how increasing protein intake along with strength training can lead to rapid increases in muscle mass and strength.

2.   Train your forearm muscles often

Your forearm muscles are group of small muscles, so they can get used to you training them often. But be sure to allow time for recovery, you want them to grow not hurt.

I’ve seen people break the radius and ulna bones in their forearms and it’s not a pretty sight. It’s hard to get big forearms when you can’t train them because they’re snapped in two.

3.   Change your curl grip

When you’re holding a dumbbell or barbell with your palms up (supinated grip), you’re focusing largely on your biceps. This is great if you are trying to increase the size of your upper arms.

If you turn your palms down (called a prone grip), the exercise will target your forearm muscles while your biceps basically take a break.

Also, dumbbell hammer curls are great too when it comes to getting bigger forearms as they emphasize strengthening the forearm muscles than the regular supinated curls.

4.   Constant tension

By doing half reps where your forearms are under constant tension instead of full reps where your forearms get a little rest every other second, your forearm muscles will strengthen and increase in size.

This can be accomplished with a few exercises such as reverse curls or pull-ups.

5.   Incorporate new forearm exercises to your routine

If you want your forearm muscle to get bigger, you can’t just do the same routine over and over and expect it to grow. You need to switch things up with exercises that put more emphasis on that muscle group.

Frequently questions to ask

  • Do forearms grow naturally over time?

It depends. If you are a young teen, your forearms have a chance to grow naturally over time. But if you’re over 20, you’ll be stuck with what you have until you start doing something different.

  • Will push-ups make my forearms bigger?

They couldn’t hurt. The push-up is a great compound exercise that targets multiple muscle groups. While they might not be really optimal for giving you big forearms but you can use some variations of the push-ups to change focus to the forearm muscles.

For example, knuckle push-ups are better than regular push-ups for building wrist strength and focusing more on the forearms, as listed in the article.

  • How do I make my wrists bigger?

Your wrists are essentially just bones and tendons. But think of it this way. If your wrists are small, they will make your forearms look bigger when you pack on the muscles.

  • How important are wrist curls in getting forearms?

Very important. They are one of the top exercises for gaining strength and shape in your forearms. And there are probably a dozen variations of wrist curls (with dumbbells, barbells, cables, etc.) to help you work them harder.

Summary of the world’s biggest forearms

Although jeff dabe has the biggest forearm but in terms of muscle mass does he actually have the biggest forearms in the world.

I say maybe. You see, Frank McGrath’s forearms are half an inch shorter. However, his forearms are ridiculously shredded, so clearly, he has more lean mass than Jeff Dabe.

If it about muscle definition then frank McGrath definitely has the most muscular forearms.

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