Forearms are one of the underrated muscle groups, one of the most important features that you will want to achieve. Not only do they make significant appearances in the arms, but they also play a key role in strengthening your grip to handle more weight.
Even if you are an expert in arm training, they can be a challenging muscle group to build up. They are one muscle group that people struggle with and often find themselves plateauing.
There is no real secret to getting bigger arms. Exercising your forearms as an auxiliary muscle will not result in increased muscle size. You must treat them as you would any other muscle group.
That’s why we’ve put together this list of five best exercises that, if done right, will put you on the path to building the arms you will be proud of!
Benefits of training your forearm
This vital but often underappreciated part of the body can be built and bolstered just like any other, but why is it so vital? There are several reasons why you should not ignore your forearms and, in most cases, invest time and effort into developing them properly.
Skipping the forearms creates an incomplete look for those looking for more muscle definition and size. Consider this: you have big biceps, triceps, and shoulders, but you have small forearms.
Improve movement and functional strength
You can move more efficiently and safely by strengthening all of your muscles, reducing injuries and pain.
The forearms, like any other muscle, should not be overlooked during this process. Many muscles connect and interact with the movement of the elbow, wrists, and hands in this area.
By strengthening your forearms, you will be able to lift more weight and equipment, improving your overall strength. It also aids in the lifting of objects and the opening of jars that are part of everyday life.
Anatomy of the forearm
The flexors, extensors, and brachioradialis are the forearm muscle groups i will be talking about in this article.
Flexors (underneath your forearm)
A group of muscles located on the back of the arm that is responsible for the extension of the wrist and fingers, as well as supination of the forearm.
Extensors (above your arm)
A group of muscles located on the anterior part of the forearm that are mostly involved in the pronation and the flexion of the forearm.
Bending the elbow towards you, as if it were your biceps, helps. Wrists are also extended. To increase growth and strength, you should regularly challenge these three muscle groups with arm exercises.
Below are 6 best exercises to get bigger forearms. Do all 6 of them to increase the growth of your forearm.
How to get bigger forearms – the best strength workouts
Dumbbell or Barbell exercises:
The muscles of the forearm can be worked with dumbbells or a barbell. All of the muscle groups in your forearm can be targeted with just a few exercises:
Reverse biceps curl
Curl your biceps as usual, but this time with the backs of your hands and wrists facing up. This exercise strengthens the forearm muscles, which are important for elbow flexion. The EZ bar allows the wrists to be pronated just enough to hit the forearms hard without causing wrist joint strain.
This curl variation allows for continuous tension in the brachioradialis.
- This can be done with a barbell, dumbbell, or kettlebell.
- Begin by placing your palms down on the bar’s outer bend.
- Maintain a straight line with your elbows on your sides and your shoulders down and back. Curl your arms to your chest while keeping a firm grip on the bar. At the top, pause for a second.
- Slightly lower the bar and concentrate on squeezing it hard all the way down.
This curl variation shifts the focus away from the biceps and toward the forearm muscles that connect to the upper arm. An old-time strong man with the forearms to back it up popularized these curls first. This curl variation is excellent for testing the forearms and teaching them to work hard alongside the biceps.
- Begin by holding the dumbbells by your side with your palms facing forward. Curl them all the way to the top.
- Rotate your wrists (pronounce) until your palms are facing down while at the top. Maintain a firm grip on the dumbbells and tighten your wrists.
- Slowly and steadily lower the dumbbells while keeping the palms facing down.
- After you have completed the reps, rotate your wrists back and forward, then repeat for the desired number of reps.
- This curl will work your biceps, but do not think for a second that your forearms will be spared.
- These curls will shudder your forearms and brachioradialis if done correctly.
Barbell wrist curls
Wrist curls with a barbell are one of the most common forearm exercises, but many people perform them incorrectly. Do not let your ego get in the way of this exercise, and use the heaviest weight you can manage while maintaining a full range of motion. The brachioradialis and flexors are worked with barbell wrist curls.
- Kneel next to a flat bench with your arms in front of you for the optimal results with barbell wrist curls.
- Hold the barbell with an underhand grip and curl it as high as you can, letting the barbell roll down to the tip of your fingers as you lower it.
Wrist curls behind the cable
The cable wrist curl behind the back is a great isolation exercise that targets your forearms specifically. Straps will help you keep the tension on your forearms for longer and will pump lactic acid into your muscles.
- Hold the straight bar while standing with your back to the pulley cable machine.
- Curl the bar and hold the movement for a few seconds at the contraction.
This is another great isolation exercise that engages your forearms and your grip alone.
Bodyweight exercises for the forearms
You can also use simple bodyweight exercises using a pull up bar and other machines to work the forearms.
Wrists and forearms are worked by doing push-ups balanced on all fingers. If needed, begin on your knees.
You are in, and your fingers are pointing at your toes. Back and forth walking is recommended.
Pull-ups are a difficult exercise that is bene the reverse table top position, keep your hands under your shouldersficial to the upper body and basic strength. Pull inwards and outwards with your hands to target different muscles. how to get big forearms
How to get big forearms
Reverse cable curls
Grasp a lower pulley with your back to the cable machine and curl your arm forward and up to the shoulder, similar to a biceps curl.
Pull-ups with a towel
We all know that pull-ups develop thick arms and a strong grip. Holding a towel instead of a bar, on the other hand, increases the amount of work your arms have to do – you now have to hold the towel tightly just to stay up, and you might even have to squeeze a little harder to pull yourself up. Do not be surprised if you are only able to complete one or two reps.