Got Big Biceps But Small Forearms? (Here’s How to Fix This)

14 inch forearm

Big Forearms Will ALWAYS Look More Impressive Than Big Biceps

To be honest, how many people have big biceps?

Everyone does and for proof of that, all you have to do is go to any commercial gym in the world and you will see a lot of people rocking Big Bicep.

It is glorified by everyone in Hollywood and people always argue that “what are people asking to feel when you ask them to flex”?

Yes, it’s the biceps that people will tell you to flex, but partly the reason they’re such a showoff muscle is because they cry for attention and respect for the most part. are like.

Today I want to talk about a different muscle group that most people don’t even train too often, but if you develop it will have a big impact effect on your size than bigger biceps alone.


I’m talking about big veiny forearms that look like Popeye’s. I’m talking about the kind of forearms that make people afraid to shake your hands and have the power to rip phone books in half.

If your forearms are not big, your arms will look like garbage and you will always look small in a T-shirt. As a drug-free lifter it is very difficult to develop some very large forearms because we have fewer androgen receptors in that area, but that should be a reason for you to develop them even more because they are harder to get and Not many people have forearms that deserve a second glance.

The funny thing about this is that the forearms is also similar to the legs, when people say chicken legs, its because all they see is small calves, this is also the same when it comes to forearms because when you have smaller arms all that can be seen is your small forearms.

Why do forearms make people so big?

When we are talking about getting a bigger upper body, you have to understand that it is always the muscles in the outer extremities of the body that form the shape. Your traps, neck, shoulders all stick, but when we’re talking about the arms it’s actually the forearms that are in the outer extremities of the arms that make developing this muscle group essential.

When people look at you the first two muscles group that will appear in most cases are the neck and the forearm, the forearms are the other thing people see when they are scanning for all your flaws and if you have these toothpick forearms it makes you look smaller.

Having big forearms gives that illusion of a bigger size even when you wear a big t-shirt you are still going to look big because of a big forearm.

You will be surprised, but people actually notice your hands and forearms without knowing it because humans talk a lot with their hands too. It’s very hard to keep your hands by your side when people are actually having a conversation.

No matter how huge your biceps are, they will always be covered by clothing and all that will be visible will be your forearms.

Big Biceps, Small Forearms Solution

Do you have big biceps but small forearms? If so, don’t worry about it. so do 80% lifters

But I am here to change that. Although you can change it overnight but with tips given you will have a proportionate arm.

  • Increase the volume of your training

Increasing volume training is always the first port when addressing muscle imbalance of big biceps, small forearms.

A good rule of thumb is this: If you’re not getting stronger, and you’re not even close to your genetic forearm potential, you’re probably working out too much in the gym. But, if only you do is just half-set of wrist curls and expect huge forearms, you need to wake up and up your volume.

There is no magic volume range here as it all depends on your recovery ability, volume tolerance and training status. I’m a fan of low volume and high proximity to muscle failure because, in my mind, at least, it allows me to achieve comparable results while spending a fraction of the time in the gym.

  • Increase your training frequency

If playing with the volume doesn’t fix your (very common) “distortion”, up the frequency. As I mentioned earlier, anyone who works with their hands for a living usually has excellent development. Why? Because they do their work almost every day and that’s a lot of volume.

Consider training to failure, but work your forearms with 2-3 sets 3 times a week. That way, you’ll keep the volume under control while realizing some of the potential benefits of high-frequency training.

  • Improve your mind muscle connections

This is because sloppy mind leads to a sloppy physique. So, its always important when training to try to feel the muscle you are working. You can apply some techniques to help you develop a better mind muscle connection by working the muscle unilaterally.

And if that doesn’t work, slow down your pace so you have no choice but to feel the muscles.

However, don’t get sucked into buying these pump supplements. I’m not saying they’re all terrible, but they certainly aren’t close to being a solution.

  • Try grip training

Anyone with a strong grip usually has the size of the forearm to match. So, if you want to transform your big biceps, small forearms syndrome you need to start some grip strengthening exercises. Otherwise, they would have pathetically weak forearms.

  • Train your forearms separately

Arnold and many other bodybuilders of his era would train their core muscles in morning sessions and then return in the evening to work on their smaller muscle groups such as calves, abs and forearms.

So, if you have big biceps and small forearms, trying having a separate day just for the sole purpose of training your forearms. With this way you can hit harder and reap better results as they will be fresher and not be limited by other muscles.

  • Experiment with different rep range

You can study as much science as you want, but in many cases, you’ll still be as confused as ever in terms of practical application. For every study showing high reps are bad for muscle growth, you’ll find another saying that they are optimal.

The best experiment you can do is on yourself.

Try high reps and low reps and see what you enjoy the most.

In fact, you’ll probably get the same results no matter what rep range you work in, so you might as well enjoy the journey of building proportional arms by getting some pleasure out of your training.

  • Go to failure

This is what you want. Try using the failure set method with the last set of each exercise.

If you really want to upgrade your set, try Drop Set. After failing at an amount of weight, reduce the weight and continue until you burn out.

Are Big Biceps Small Forearms Bad?

Well, it’s definitely normal.

So yes, if have big biceps but small forearms, I think you should try to change the disparity. After all, you’ll never look worse by improving your forearms. Yes, please do not make your forearms bigger than your biceps.

Frequently asked questions about Big Biceps, Small Forearms

  • I want bigger forearms but I also want my biceps to grow (just to a certain extent), is there any forearm exercise that will build the forearms well but also build my biceps so that I can kill two birds with a stone?

If your main goal is to increase your forearms and you still want to build your biceps a bit, but you don’t want to put too much emphasis on them in your program, make sure you do a lot of ez- Bar Reverse Curls, Hammer Curls and Hammer Cable Rope Curls. These are all great forearm builders, but they’ll also hit your biceps pretty hard. On the other hand, you won’t really be able to develop your forearms that much if you only do supinated biceps work.

  • Do I need to do wrist curls/extensions if I want to maximize forearm development?

The back barbell wrist curl is a great lift to work the forearm flexors and the DB wrist extension is great for working the forearm extensor muscles and they are both direct isolation exercises to build your forearms.

  • What if I have extremely small wrists?

At the end of the day, who cares about your wrist size because there’s nothing you can really do about it so just try to get the best of your genetics. Train them and they will grow.

Final thoughts on big biceps, small forearms

First and foremost, if you have big biceps, small forearms, you should build your forearms and make them a priority in your training or else you’ll be doomed to look goofy for the rest of your weightlifting career.

Furthermore, I firmly believe that people who enjoy their training get the best results. So do exercises that are tolerable, even if they seem daunting, when the lactic acid is burning your forearms.

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