How To Get BIGGER Forearms
If you’re wondering how to get BIGGER forearms, you’re reading the right blog post. Today, I’m going to give you my BEST exercises that is the answer to your question of how to get bigger forearms and add some mass.
These exercises can be done in the comfort of your own home with some DIY magic.
Bigger Forearms Exercise #1: Wrist Rollers
Starting with exercise number 1, wrist rollers. This exercise will require a bit of DIY, however I will give you a step-by-step guide tutorial.
Step 1) Get a PVC pipe similar to the one shown in the photo above. The thicker of a PVC pipe you choose, the more demand there will be for your forearms.
Step 2) Drill a hole into the center of the pipe and put a string through it, similar to how it’s set up in the photo above.
Step 3) Tie on a dumbbell or plate off the end of the string.
Once you’ve created this, you can begin the exercise.
Now, to start this exercise you will want to move this plate from the bottom to the top. You will do this by contracting, flexing, and enacting those forearm extensors. Once the weight is at the top, you will unravel it to the bottom again. Repeat this exercise for three full rotations from top to bottom.
If you’re looking to increase the intensity, try doing it for a time duration of 30 to 60 seconds.
Bigger Forearms Exercise #2: Wrist Rollers
Similar the exercise above, we’re going to be working on the flexors of the forearms. By doing this exercise in a supination position, you’ll be able to hit all of the forearm flexors.
Using the same technique as above, in a supinated position, roll the dumbbell up and down 3 times or for 30 to 60 seconds. Focus on contracting and flexing the forearms with intention on every rotation of the PVC pipe.
Bigger Forearms Exercise #3: Wrist Curls (Extensors)
Exercise #3, Wrist Curls. Now, not only is the piece of equipment we’ve created terrific for wrist rollers, it’s also great for wrist curls as well.
This exercise will be using an isometric hold to help increase the time under tension. As I’ve said numerous times, this is especially effective when you’re focusing on hypertrophy.
What we’re going to be doing here is, with a controlled tempo, flex the forearm extensors, and once the wrists are fully brought back, we’re focusing on contracting and holding that position for about a half of a second. What I recommend, is not just a holding position, but focusing on trying to squeeze and contract that hold as hard as possible. This will help you develop more mind muscle connection and fully break down the muscle tissue we’re trying to target. See photos below for reference.
Bigger Forearms Exercise #4: Wrist Curls (Flexors)
Now, this exercise is the same as the one above, although you’re putting the arms behind your back with palms facing away. This will target the flexors, whereas exercise #3 hit the extensors. Like the exercise above, we’re going to be performing that one second isometric hold so we can increase time under tension.
Exercise #5: Iron-Grip Holds
Now that we’ve performed a lot of isolation exercises to hit the forearms, we’re ready for the next movement which will be iron-grip holds.
What we’re doing here is grabbing a pair of dumbbells, and squeezing them as hard as possible. From this position, you’re going to maintain an isometric hold as you walk for a distance or time duration. I would recommend about 60 to 100 feet for every single set or 30 to 60 seconds.
Bigger Forearms Exercise #6: Farmer's Carries
Similar to the above exercise, we’re going to move onto farmer’s carries. These two exercises demand a lot more out of the forearms, compared to a traditional hold and carry from a standstill position. When you start to walk and move, it adds more requirements from the forearms in order to stabilize the weight of the dumbbell.
If you don’t have hexagonal dumbbells, you can opt for heavier dumbbells as I did in the above photo. For this one, I was doing around 85 pounds.
Again, focus on getting around 60-100 feet or 30 to 60 seconds total time under tension. If you’re performing the carries in this exact manner, ensure that the dumbbells are parallel to the ground. You don’t want one end tipping too far over the other, as you can cause injury to your wrists.
Bigger Forearms Exercise #7: Hammer Curl Holds
Coming in at number 7 is hammer curl holds. This forearm exercise is one of my favorites to target the brachioradialis (see photo below for reference).
With a neutral grip, palms facing towards each other, you’re going to bring the dumbbells up and hold for one second. Now, you should notice when you are doing this exercise that you’re shaking. Why? Because you should be squeezing those weights as hard as possible to recruit your brachioradialis as much as possible. This will maximize the effect of this exercise.
With that, focus on contracting the muscle and shortening it as much as possible. I recommend you do three sets of 10 to 12 repetitions to get the most out of this exercise.
Bigger Forearm Exercise #8: Reverse Curls
Exercise number 8, the final exercise of this gruesome forearm workout, reverse curls. This exercise will also hit the extensors.
I recommend three sets of 10 to 12 repetitions and again, add a one second iso squeeze. While you’re performing this, you will want to focus on having your wrists completely neutral, or even in some slight extension. This will maximally activate the extensors of the forearm right from the beginning of the range of motion.
Make sure your wrists are not drooping down (see photo below) as this can cause excessive strain and discomfort in the wrists. This is not a healthy position to be in, so make sure if you can’t perform this with your wrists fully extended on every repetition, that you’re at least able to maintain wrist neutrality. If you can’t do that, then I recommend you go for a lighter weight.
Like all exercises, if you are unable to do the correct form, put your ego aside and lower the weight so you can progressively move up and perfect your form.
That concludes today’s blog post about how to get bigger forearms, I hope you all enjoyed it.