How To Get Big Forearms

Forearm development is often overlooked in many training programs, yet strong and muscular forearms are crucial for overall upper body strength and aesthetics. Whether you're gripping a barbell, holding onto dumbbells, or even doing pull-ups, your forearms are constantly at work. Including dedicated forearm training in your weekly routine can significantly improve your grip strength, enhance your lifts, and give your arms a more balanced and powerful look.

Why Forearm Training Matters

The forearms are composed of multiple small muscles that contribute to both grip strength and wrist stability. They play a vital role in almost every upper body exercise, from deadlifts to curls. By focusing on forearm isolation exercises you can build thicker, stronger forearms that not only look impressive but also boost your overall performance in the gym.

Key Forearm Exercises for Hypertrophy

Here are some of the most effective exercises to incorporate into your forearm training:

  1. Wrist Curls

    • Target: Flexor muscles of the forearm
    • How to Perform: Sit on a bench, holding a barbell with an underhand grip. Rest your forearms on your thighs, with your wrists hanging off the edge. Curl the barbell up by flexing your wrists, then slowly lower it back down.
    • Sets/Reps: 3-4 sets of 12-15 reps

  2. Reverse Wrist Curls

    • Target: Extensor muscles of the forearm
    • How to Perform: Similar to wrist curls but with an overhand grip. Rest your forearms on your thighs and extend your wrists to lift the barbell, then lower it slowly.
    • Sets/Reps: 3-4 sets of 12-15 reps

  3. Farmer's Walk

    • Target: Grip strength, overall forearm development
    • How to Perform: Grab a pair of heavy dumbbells, hold them at your sides, and walk a set distance while maintaining a strong grip and upright posture.
    • Sets/Reps: 3 sets of 30-60 seconds

  4. Hammer Curls

    • Target: Brachialis and brachioradialis (muscles that contribute to forearm size)
    • How to Perform: Hold a dumbbell in each hand with a neutral grip (palms facing your torso) and curl the weights up, keeping your elbows close to your body.
    • Sets/Reps: 3-4 sets of 8-12 reps

  5. Reverse Curls

    • Target: Brachioradialis and wrist extensors
    • How to Perform: Hold a barbell with an overhand grip (palms facing down) and curl the weight up, focusing on the contraction of your forearms.
    • Sets/Reps: 3-4 sets of 10-12 reps

When and Where to Incorporate Forearm Training

Forearm training can be incorporated into your routine in several ways, depending on your overall training split and goals:

  1. Post-Workout Finisher:

    • Add 2-3 forearm exercises at the end of your upper body workout. This is a great way to give your forearms extra attention after they’ve been engaged in other exercises like rows, presses, and curls.

  2. Dedicated Forearm Day:

    • If you're on a split routine and have the time, consider dedicating a separate day for forearm and grip work. This can be combined with a lighter arm or core workout.

  3. During Lower Body Days:

    • On leg days, adding some forearm training can be a good way to increase training frequency without taxing your upper body too much on the same day.

  4. Superset with Other Arm Exercises:

    • Superset forearm exercises with biceps or triceps work to maximize time efficiency and create a greater arm pump. For example, follow a set of biceps curls with a set of wrist curls.

Sample Weekly Forearm Training Routine

Here’s how you might structure your forearm training across a week:

  • Day 1 (Upper Body Push/Pull):

    • Hammer Curls: 3 sets of 10 reps
    • Wrist Curls: 3 sets of 15 reps
    • Farmer's Walk: 3 sets of 45 seconds

  • Day 3 (Legs/Forearms):

    • Reverse Curls: 4 sets of 12 reps
    • Reverse Wrist Curls: 4 sets of 15 reps
    • Plate Pinches: 3 sets of 30 seconds

  • Day 5 (Upper Body Push/Pull):

    • Wrist Curls: 3 sets of 15 reps
    • Farmer's Walk: 3 sets of 60 seconds
    • Behind-the-Back Barbell Wrist Curls: 3 sets of 12 reps

Conclusion

Incorporating forearm training into your weekly routine can significantly enhance your overall arm development and strength. By consistently targeting the forearm muscles with a variety of exercises and techniques, you can improve grip strength, reduce the risk of injury, and achieve a more balanced and muscular physique. Like the other muscles in the arm, the forearms respond very well to the pump. To step up your forearm training for greater gains use an all-in-one pre workout like First Degree to enhance your forearm training!

Back to News