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

big biceps small forearms

To be honest, how many people have big biceps but small forearms? Everyone does, as evidenced by the large number of people rocking Big Bicep in any commercial gym around the world.

People will tell you to flex your biceps, but part of the reason they are such a showoff muscle is that they scream for recognition and respect the majority of the time.

Today I would like to discuss a muscle group that most individuals do not train very often, but which, if developed, will have a much greater impact on your size than larger biceps alone.


I’m talking about big veiny forearms that look like Popeye’s.

Because we have fewer androgen receptors in our forearms as drug-free lifters, it is more difficult to develop large forearms.

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.

Does forearms make people so big?

When it comes to gaining a larger upper body, it is important to remember that the shape is always formed by the muscles in the body’s outer extremities. The traps, neck, and shoulders all stick, but when it comes to the arms. Indeed, it is the forearms that make this muscle group so important to develop.

When people look at you, the neck and forearms are usually the first two muscle groups they notice. When people look for flaws, the forearms are the second thing they observe, and having toothpick forearms makes you appear 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.

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.

We are 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 a 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.

Final thoughts on big biceps, small forearms

First and foremost, if you have large biceps but small forearms, If you do not work on strengthening your forearms and making them a primary focus in your training, you will end up looking ridiculous 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.