Best Forearm Workouts for 2X Bigger Forearms

Forearm workouts can really make a difference in how others perceive your arms.

While there are tons of forearm exercises out there, even in the infamous PPL Split, many men either don’t focus on building forearms or lack the technique to build bigger forearms.

In either case, they end up with an unbalanced physique, and that’s not good.

You might be focused on training the biceps and triceps to build your upper body, but you’ll always lack strength in weightlifting without stronger forearms.

You need to build bigger forearms.

Whenever you lift anything, your forearms are the primary muscles that are directly engaged; be it with the barbell, the dumbbell, or the cables.

Thus, it is critical to incorporate forearm exercises into your workout to boost your overall strength and improve grip.

Forearm workouts are overlooked because people think lifting weights or performing other upper-body exercises will strengthen their forearms.

However, this is not true because, like every other muscle in your body, forearms also require specific training.

Specific forearm workouts like wrist curls, reverse wrist curls, and farmer’s walk target these muscles directly and build bigger forearms. This allows you to develop the strength required for doing your best in weightlifting. 

In addition to being critical for weightlifting, bigger forearms also make up for an attractive body part that women like.

They represent a strong man because ancient warriors used to have big forearms developed from wielding the sword.

Neglecting these muscles won’t just hurt your weightlifting journey but may also hamper your dating potential.

Thus, taking on forearm workouts and chiseling these muscles is critical to get those Sylvester Stallone forearms that exude dominance.

Anatomy of Forearms

The forearm muscles extend from the wrist to the elbow and comprise a complex system of muscles, bones, and tendons.

In order to build bigger forearms, you have to understand the anatomy of forearms. 

Let’s divide it into two parts: the flexor muscles and the extensor muscles.

Flexor Muscles: The flexor muscles are those on the front side of the forearm and are responsible for flexing or bending the wrist and fingers towards the pal of the hand.

They get engaged when you grip something, such as a weight or a tool, and they allow you to hold on to it firmly.

Extensor Muscles: The extensor muscles, as the name suggests, are responsible for extending the wrist and fingers away from the palm of the hand.

They are located on the back side of the forearm and are engaged when you push something away or lift something with palms facing upwards.

Both of these muscles are equally important and should be targeted in forearm workouts to build bigger forearms because neglecting even one of them may lead to a serious muscle imbalance.

Going forward, we’re going to target both the flexor and extensor muscles with forearm exercises specifically targeted at each of them to build bigger forearms in less than 12 weeks.

Why Should You Train Your Forearm Muscles?

Forearm strength is critical for bodybuilding, as it provides the necessary grip strength to lift heavier and perform exercises more effectively.

If you lack forearm strength, it’s going to be challenging to build a well-rounded physique.

If you’ve ever done push-ups or pull-ups, you might know that they, too, require enormous forearm strength to perform correctly.

Thus, you will need forearm workouts to build bigger forearms and power through all other workouts.

Forearms are also a significant part of your physique and are often visible outside your shirt.

People, especially women, might not see your chest, biceps, or abs, but they will certainly notice your forearms. 

Here are a few reasons you need to build bigger forearms.

• Strong Grip: Jacked forearms contribute to a powerful grip which is essential for many activities and sports, including weightlifting. Even if you have to carry heavy objects, you still need enough forearm strength.
• Injury prevention: When your forearm muscles are weak, other muscles compensate for it, increasing the risk of injuries or imbalances. Strengthening your forearm muscles will help maintain correct muscle balance in your body.
• Functional strength: Many physical tasks require the use of forearm muscles, including pushing, pulling, lifting and carrying objects. Developing strong forearms improves your ability to perform these activities with ease.
• Aesthetics: Toned forearms make your arms look more proportional and defined, which adds to your overall muscularity and attractiveness. Without strong forearms, your hands just look like dry twigs on the side of your body.
• Sports performance: Whether you’re swinging a golf club, gripping a tennis racket, throwing a baseball or even swimming, you’ll need strong forearms to contribute to your athletic endeavours. 

When incorporating forearm workouts into your routine, it’s essential to maintain a balanced approach and not neglect other muscle groups.

Including exercises like wrist curls, reverse curls, farmer’s walks, and grip strengtheners can effectively help you build bigger forearms.

ALSO READ: Push Pull Legs Split to Achieve a Lean Body in 12 weeks

Best Forearm Workouts for Bigger Forearms

At the Gym

Hand Gripper (Flexors)

Hand Grippers are one of the best tools you can use for forearm workouts without burning a hole in your pocket.

They not only stimulate your forearm to get bigger but also boost your grip strength.

The effects of this exercise are mostly seen on the flexor muscles that help you with strength when holding on to things.

This is one of the best exercises to build bigger forearms with ease.

Here’s how to do it:

• Hold a hand gripper in your palm and close it until you make a proper fist.
• Slowly open your hand and then form a fist again.
• Repeat the exercise for 20-25 reps.
• Complete 3-4 sets of the exercise.
• Aim to do this exercise frequently, ideally 2-3 times per day.

If you’re a beginner, I’d recommend taking a light hand gripper for fewer reps.

After a while, you can go for a multifunctional hand gripper that can be adjusted according to your grip strength.

Dumbbell Wrist Curls (Flexors)

While dumbbells are fantastic for multiple weightlifting exercises, using them in forearm workouts can really make a significant difference on your forearms. 

They usually affect the flexor muscles and help you build bigger forearms.

You can use your dumbbells to do wrist curls, which is a fairly simple but extremely powerful exercise.

Here’s how to do it:

• Sit straight on a bench with your hands and legs placed at shoulder width.
• Hold two dumbbells in your hands with your palms facing forward.
• Rest your wrists on the edge of your knees to grip the dumbbells.
• Lower your hands slowly while holding the dumbbells.
• Squeeze your arms and lift them upwards gradually.
• Repeat this exercise for 10-12 reps and complete 3-4 sets with each hand.

Remember not to overdo it, as you might end up hurting your wrists in the pursuit of building bigger forearms.

Just like all exercises to build bigger forearms, do this till it starts hurting and then stop.

Barbell Reverse Curl (Extensors)

This is one of the best forearm workouts because it brings the process of dumbbell wrist curls but with more power and weight attached.

This exercise targets your Extensor muscles and helps you gain forearm strength. 

This exercise will build bigger forearms by precisely stretching your muscles back and forth.

Here’s how to do it:

• Take a barbell and sit on the bench.
• Place your hands and legs at shoulder width.
• Keep your wrist on the edge of your knees and point it towards the ground.
• Now lift the barbell upwards using your wrist and lower it down slowly.
• Repeat this exercise for 10-12 reps for three sets.

This will stabilize your wrist strength and will increase its size.

If you’re a person who likes lifting bigger weights, this is the option for you. 

Wrist Rollers (Extensors)

Wrist Rollers is a powerful forearm exercise to build your extensor muscles as well as grip strength.

When you combine a wrist roller with a kettlebell, your hands will feel the true heat of this workout.

Here’s how to do it:

• Hold a wrist roller and extend both arms straight in front of you.
• Attach a kettlebell of moderate weight (around 3-5 lbs) to the bottom of the rope/cable.
• Hold onto the roller with your palms facing downwards.
• Lower the roller slowly and lift it back up in an upward direction.
• Keep both arms straight throughout the entire exercise.
• Repeat the workout for 2-3 sets, with 10-12 repetitions in each set.

This will help build bigger forearms while equally targeting your shoulders and chiseling them to give you a perfect cut.

Deadlift (Flexors and Extensors)

Who thought a Deadlift could affect forearms? Well, they do.

Start with lower weights in the beginning and keep adding weight as you progress.

You cannot be doing a deadlift with excess weight and tearing your muscles apart.

In order to build bigger forearms, you need to micro-target your muscles with focus.

This is one of the most powerful forearm workouts that also shapes your back.

Here’s how to do it:

• Stand with your legs shoulder-width apart.
• Bend down and grip the deadlift bar outside of your shins.
• Bend your knees to secure a good grip and support to lift the bar.
• Keep your chest up, squeeze your back muscles, and look forward.
• Slowly lift the bar by pulling it upwards.
• Repeat this exercise for 2-5 reps and complete 3-4 sets.

Note: When performing deadlifts, it’s essential to do it with proper form and technique to avoid any injuries.

I’d recommend working with a qualified trainer if you’re new to this. 

At Home

Hanging Leg Raise (Flexors)

You can’t make an excuse if you have no equipment to build your forearms because we’ve got you a forearm exercise that doesn’t need one.

You can just go out, grab onto a tree branch in your backyard and perform this to build bigger forearms.

Here’s how to do it:

• Stand straight and lift both arms straight out to shoulder width.
• Grab onto a bar or any stable object with both hands facing forward.
• Keep legs straight to maintain balance.
• Bend your knees and lift your legs off the ground.
• Lower your legs back down in the same straight posture.
• Repeat this exercise for 2-3 sets, with 8-10 reps in each set.

This is one of those forearm workouts that lets you shape your forearms using just your body weight while crafting your abs in the process.

You can do this anywhere, anytime, as you please.

Farmer’s Walk (Flexors)

The Farmer’s Walk is one of my favorite forearm workouts because you can do these even without dumbbells.

It doesn’t just build your flexor muscles but also targets your abs, glutes, and calves. 

Here’s how to do it:

• Hold two equal weights in two grocery bags (or any heavy object).
• Take a deep breath and keep your spine erect.
• Slowly walk while holding the bags by your sides for 45-60 seconds.
• Repeat the process for 3-4 sets.

This will make you sweat profusely but will build extremely powerful forearms for you.

You can also do this exercise with dumbbells if you have access to them.

Use this exercise only as a finisher after performing other forearm workouts.

Resistance Band (Flexors and Extensors)

A resistance band is an all-inclusive tool to always have with you if you don’t hit the gym.

From beginners to experts, every man can use a resistance band to build bigger forearms faster.

It works flexor and extensor muscles, and you can perform the good-old wrist curls and reverse wrist curls we discussed earlier.

Here’s how to do it:

• Stand up straight with your legs shoulder-width apart.
• Hold the handle of the resistance band with both hands.
• Face your palms upwards to work on your flexor muscles.
• Face them downwards to target your extensor muscles.
• Press the elastic band down with both legs so that it doesn’t snap back when you pull it.
• Use your wrist to pull up the elastic band and slowly release it downwards.
• Repeat this exercise for 2-3 sets, with 10-20 repetitions in each set.

Make sure to use these with reasonable resistance levels based on your fitness and maintain proper form and technique while performing this.

Towel Hanging

Towels work like magic for forearm workouts and build an incredible grip for you, which will be handy in times of combat.

All you have to do is simply attach a bathing or gym towel to any of the doors or bars and just hang.

Here’s how to do it:

• Take a rough and sturdy towel to ensure a good grip.
• Hang the towel on a bar or a tree branch.
• Hold the two ends of the towel together with one hand.
• Lift yourself up and support your entire body weight.
• Hold the position for 10-20 seconds.
• Repeat the same exercise with the other hand for 2-3 sets.

This forearm exercise effectively boosts grip strength and builds your upper body.

Just be sure to use a sturdy towel and a secure anchor point to avoid any injuries.

ALSO READ: 8 Powerful Cardio Workouts to Cut Fat 10X Faster

Building A Routine

These forearm workouts can be performed daily but remember that these muscles are already engaged in several other exercises.

Thus, it’s important not to train your forearm muscles so vigorously that you end up crippling them.

It’s necessary to give your forearms time to rest and recover because, just like other muscle groups, they won’t develop if they don’t get enough rest.

Make sure you’re giving them a break at least once a week to see optimal progress.

This is very necessary and most men tend to miss out on it.

They think more workout equals more growth but in the case of muscle building, its not true. You need rest.

By following a balanced approach of regular forearm workouts and sufficient rest, you can effectively build and strengthen your forearms. 

If you’re wanting to build more than just your forearms, try the PPL Routine.

The Bottomline

All the best, King!