The Best Exercises To Build Bigger Forearms
Training your forearms will add symmetry and seriousness to your
physique. But an unimpressive forearm development is one of those things
that detracts from a complete and well balanced muscular package
There are more reasons to train your forearms other than for aesthetics,
achieving a complete forearm development will help you build maximum grip
strength and enable you to work with heavier weights
The forearms are a complex muscle group that must be targeted with
specific exercises and heavy loads in order to obtain their full
potential. If your genetics haven’t enabled you with an ability to build
forearms without any substantial difficulty, you will have to adequately
stimulate growth by training with a smart training program
Repetitive squeezing and gripping work great for building forearms, below
are a list of workouts which incorporate these movements in combination
with heavy weights for you to choose from
These workouts can be performed at the end of your regular training
sessions. Perform them in a consecutive manner, completing all prescribed
sets and reps of one exercise before moving to the next
Wrist roller
Grab a wrist roller with a pronated grip straight up and hold it out in
front of your body
Make sure the rope is not wrapped around the roller, then roll your hands
forward in an alternating fashion until the weight is raised and your arms
are fully extended
Reverse the motion and return to the starting position
3 sets x 4-5 reps, 90 second rest
Pinch grip
Place two dumbbells or rimmed weights facing outward in a standing
position on the floor
Bend down and pinch the head of each weight with your fingers, lift them
off the floor and hold
3 sets x 15-30 second hold, 60 second rest
Towel wring-out
Grab a thick towel and soak it in water, wring it out by twisting your
wrists in both directions
2 sets x 60 seconds, 0 second rest
Farmer’s walk
Pick up a heavy set of dumbbells
Stand tall and walk with them as fast as you can, maintaining a neutral
back
3 sets x 20-second walks, 60 second rest
Band finger extension
Take a rubber band and put it around all of your fingers, then spread
them apart as far as possible and hold for a second
2 sets x 20-30 reps with each hand, 0 seconds rest
Single dumbbell wrist curl
Take a dumbbell in one hand and sit on a bench, allowing your elbow to
rest on your thigh, bend at 90 degrees
Your working hand and the dumbbell should be loosely hanging off your
knee with your palm up
Curl your wrist up so your palm faces your biceps
2 sets x 15-20 reps on each side, 0 second rest
Towel pull-up
Attach a towel to a pull-up bar, grab each end of it
As you hang from the towel, pull yourself up until your chin is raised
above your hands
If this proves to be too hard, hang from the towel for as long as you can
instead
3 sets x As many reps as possible, 90 second rest
Cable thumb curl/pinkie curl
Attach a rope handle to the pulley then grasp an end of it with your left
hand and pull it to thread through the hole, so that you end up having one
long rope
Take a step back so that your arm becomes fully extended then flex your
wrist to bend the thumb back toward your forearm
After you complete all sets and reps with both hands, grasp the rope with
your left hand again and perform the opposite motion by curling your
pinkie toward the underside of your forearm
Repeat with the other hand
2 sets x 15-20 reps on each side, 0 second rest
Wrist flexion/extension stretch
Slightly bend your left elbow and clasp your right hand over the fingers
on your left hand, then extend your left hand and gently bend the wrist
back
Hold the stretch for 60 seconds, then perform the opposite movement to
stretch the opposing muscles, bend your wrist and fingers in the opposite
direction so that your palm comes closer to the forearm
1 set x 60-second hold on each side, 0 second rest
