10 Best Exercises to Get Massive Forearms

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10 Best Exercises to Get Massive Forearms

There are a lot of people out there who think that forearm size is determined by genetics. While this may be partially true, the reality is that many exercises can help you develop massive forearms, regardless of your genetics.

Forearms are an important part of the arm and are involved in many daily activities, such as gripping a steering wheel, lifting weights, or even opening a door.

In addition, strong forearms can help improve your performance in other exercises, such as pull-ups and chin-ups. Lastly, many people simply think that bigger forearms look more aesthetically pleasing.

However, achieving bigger forearms may be challenging at times. One of the challenges in achieving bigger forearms is that many forearm exercises also work the muscles in the upper arms. As a result, you may find it difficult to increase the size of your forearms without increasing the size of your upper arms.

Another challenge is that the forearm muscles are small compared to other muscles in the body, such as the chest or legs. This means that they have a relatively small capacity for growth.

However, with these 10 best exercises for forearms, you can gain massive forearms within a few weeks.

Top 10 Best Forearm Exercises

There are quite a few exercises that can help you build up your forearms and strengthen them. Here are 10 of the best exercises for getting massive forearms.

1. Palms-Up Wrist Curls

This exercise is a variation of the standard wrist curl, and targets the muscles on the top of your forearm. This exercise can be performed using either a dumbbell or a barbell.

How to Do It

  • Sit on a bench and hold a barbell in your hands with your palms facing up.
  • Rest your forearms on your knees and lower the bar towards the floor as far as possible.
  • Curl your wrist upward, pause, and then slowly lower.

2. Palms-Down Wrist Curls

This exercise is a great way to work the muscles on the top of your forearm. Not only will you build strength in your arms, but you'll also get a great forearm workout.

How to Do It

  • Sit on a flat bench, feet shoulder-width apart, with a barbell resting across your lap.
  • Hold the barbell, palms down, with hands shoulder-width apart.
  • Lean forward so your forearms are resting against your thighs and your wrists are on top of your knees.
  • Inhaling, use only your wrists to lower the barbell.
  • Exhaling, use only your wrists to raise the barbell.
  • Then, repeat the set.

3. Farmer’s Carry

Farmer's carry is one of the foundational kettlebell exercises for improving strength and endurance: picking up a kettlebell in each hand and then walking with them for a certain distance. Simply put, it is a dynamic exercise that strengthens your grip, entire body, and core.

How to Do It

  • Begin by standing straight with your weights to the side of your body. Shoulders should be over the feet.
  • Squat down, with your hands to the side, chest up, and shoulders back and grab the weights tightly.
  • Stand straight up, set your eyes forward, and begin to take small steps. Make sure you don't lose momentum while moving forward.
  • Perform the walk, place your equipment down, take a break, and then repeat.

4. Towel Pull-Up

Towel Pull-Up is a form of physical exercise that builds strength and boosts your overall health. It involves using an extra large bath towel and a ceiling and performing the exercise routine. This may seem daunting at first, but once you try it, you'll see how easy it is to get started. This could be the key to achieving your goals for those who think they cannot do any pull-ups.

How to Do It

  • Hang a pair of towels over the pull-up bar.
  • Grab one in each hand.
  • Inhale and pull yourself up.
  • Then, exhale and lower yourself until your arms are fully extended.

5. Trap Bar Carry

Trap Bar Carry is a fantastic exercise for your back muscles. It works every muscle in your upper body. Trap Bar Carries are grip intensive, more so than a kettlebell farmer carry. This is due to the amount of load you can put on a trap bar.

How to Do It

  • Position yourself inside a trap bar with your feet hip-width apart and your arms by your side.
  • Lean forward and take a neutral hold on the handles.
  • Stand tall and extend your hips and knees to get into a position.
  • Hold the trap bar and walk a certain distance or duration while keeping an active shoulder position.

6. Plate Pinches

The muscles worked during a plate pinch depend on the grip used. For example, if you use a pronated (overhand) grip, your forearm and wrist extensors will be engaged. If you use a supinated (underhand) grip, your forearm and wrist flexors will be engaged. Either way, your shoulders and upper arms will also be involved in the movement..

How to Do It

  • Hold a pair of weight plates in a pinching grip.
  • Now lift the weight plates off the ground.
  • Hold them for as long as you can, then carefully set them down.

7. Reverse Cable Curl

The reverse cable curl is an excellent exercise for the back of the arms. It mainly targets the biceps but also hits other muscles such as the elbows, forearms, and shoulders. The movement even involves the core, which is a proper full-body workout.

How to Do It

  • Connect a straight or EZ bar attachment to a cable machine.
  • Grab the attachment with the palms facing down.
  • Step back from the machine, with your arms in front of your body.
  • Flex your elbow toward your shoulder.
  • Squeeze your biceps, then slowly drop the weight until your elbow is completely locked out.
  • Repeat as necessary.

8. Swing to Bottoms Up Hold

This exercise targets the muscles of the shoulder and upper back, including the deltoids, rotator cuff, and trapezius. It also works the muscles of the legs and core, including the hamstrings, glutes, and abdominals.

How to Do It

  • Take hold of the kettlebell with one hand and swing it.
  • Hinge your hips back and use that force to propel the kettlebell up and through.
  • Utilize your momentum as you stand back up, and clean the kettlebell over your shoulder so that the bottom is facing upward.
  • Return the kettlebell to its initial position by lowering it. Thus, one repetition is finished.

9. Pull Up Bar Hang

Pull-up bar hang is a full-body exercise, especially for people who have been doing pull-ups for some time. Doing this exercise at first will be challenging, but as you start doing it daily, you will see changes in your strength and muscle size. It helps develop a broader, thicker back and strengthens the arms.

How to Do It

  • To reach your pull-up bar, use a bench or step. To prevent any harm, try not to jump and grab the bar.
  • Take hold of the bar in an overhand grip, with your hands facing away from you.
  • Try to maintain a shoulder-width distance between your arms.
  • Take your feet off the bench now or get on the bar and hang there.
  • Do not bend your arms; keep them straight and at a comfortable angle.

10. Hammer Curl

Hammer curl is a compound exercise. It's the best exercise for building mass in your biceps. Compound exercises recruit multiple muscles and involve more muscle fibers. These exercises are more effective in building muscles than isolation exercises that target specific muscles and individual muscle groups. The biceps are very active in hammer curls, but your forearms also contract hard to hold the dumbbells in place as you curl.

How to Do It

  • Hold a pair of dumbbells at arm's length by your sides with your hands facing inward.
  • Curl the dumbbells as close to your shoulders as possible while keeping your elbows tucked, your upper arms fixed, and your palms facing inward.
  • After pausing, gradually return the weights to their starting position.

The Benefits of Training Your Forearm Muscles

Following are the benefits of exercising your forearm muscles.

Increased Forearm And Grip Strength

Sometimes we focus on building leg and chest strength, but forget about the essential muscle group; the forearms. Training forearms is crucial as it can strengthen the muscles crossing your hands, wrists, and elbows.

Furthermore, it increases your grip strength. Improved grip strength will help you perform daily activities, and you will be able to lift heavier weights during athletic activities more efficiently than ever.

Improved Coordination And Balance

The exercises mentioned above help increase forearm coordination while performing activities such as lifting weights or even simple daily tasks. The stronger your forearm is, the easier it will be for you to maintain balance while working with other muscle groups.

With increased coordination and balance, you can lift heavy weights without dropping them or being unable to hold them for a longer time.

Better Muscle Growth

When it comes to working out, we often focus on the major muscle groups like the chest, back, and legs. However, the forearm muscles are just as important in achieving overall muscle growth. By exercising the forearm muscles, you can not only improve your grip strength but also increase the size and definition of your arms by lifting heavier weights.

FAQs

1. What are the best forearm exercises for beginners?

Reverse curl, wrist curl, and wrist extension are some of the best exercises for beginners. You can perform an entire forearm workout around just these three exercises.

2. How does forearm training work?

Forearm training is effortless. All you need is to follow three forearm exercises, one for each movement that our forearms help us with: elbow flexion, wrist flexion, and wrist extension. Since the forearm muscles are small, one can quickly blast through these exercises.

3. What forearm exercise is most effective?

The most effective forearm exercise is the reverse wrist curl using an EZ bar.

Conclusion

Forearm training is essential to overall fitness. The benefits of forearm training include increased grip strength, improved coordination and balance, facilitated muscle growth, and more. While the most effective forearm exercise is the reverse wrist curl using an EZ bar, any of the above exercises will help you achieve stronger and bigger forearms.

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Article Sources

  • Yasuda, Y., & Miyamura, M. (1983). Cross transfer effects of muscular training on blood flow in the ipsilateral and contralateral forearms. European Journal of Applied Physiology and Occupational Physiology, 51(3), 321–329. https://doi.org/10.1007/bf00429068
  • Weiss, T., Kreitinger, J., Wilde, H., Wiora, C., Steege, M., Dalleck, L., & Janot, J. (2010). Effect of Functional Resistance Training on Muscular Fitness Outcomes in Young Adults. Journal of Exercise Science & Fitness, 8(2), 113–122. https://doi.org/10.1016/s1728-869x(10)60017-2

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