Top 10 Exercises For Bigger Forearms

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If your training regimen already includes movements such as pull-ups, deadlifts, rows and carries, you’re already well on your way to thickening those forearms. But if you’re looking to add a little bit of extra oomph to get those veins popping when you roll up your sleeves, we’ve got the 10 best exercises for bigger forearms that you can – and should – add to your arsenal.

Whether you train with basic kit at home, in a fully-equipped gym, or even just your own bodyweight, we’ve got a solution to assist you in upgrading the gun show. Let’s get to grips with them.

1) Wrist curls

Why: Wrist curls are the first port of call for most people when it comes to beefing up those forearms. Think of them like bicep curls, for your wrists. You can perform wrist curls with pretty much any piece of equipment you can get your hands on, but traditionally you’ll see them executed using a barbell or dumbbells. Performing this movement both ways by turning your hands around allows you to work the forearms through both flexion and extension.

 

Form check: Set yourself up holding a barbell in both hands, or gripping a dumbbell in each hand, with your forearms laying flat across a bench or on your thighs – your hands hanging loose over the edge, palms facing upwards. Allow your wrists to stretch all of the way back (A) before curling the weight all of the way back up until your palms are facing you (B). Slowly lower and repeat. Once you complete your reps, flip the weights — and your forearms — so that your palms are facing the opposite way and repeat.

 

2) Zottman Curls

Why: Working both the biceps and the forearms synergistically, the Zottman curl puts a literal twist on forearm training by working them through a number of their functions while isometrically flexing and extending.

 

Form check: Stand tall holding a pair of dumbbells at your sides, palms facing upwards (A). With minimal momentum and keeping your upper arms tight to your body, curl both dumbbells upwards, until your pinky fingers are near your shoulders (B). Squeeze here and rotate your wrists, lowering the dumbbells with palms facing the opposite way. Rotate your wrists back at the bottom and repeat.

 

3) Kettlebell Swings

Why: Performing high rep kettlebell swings challenges your grip and forearms by subjecting them to some serious 'time under tension'. To boot, a kettlebell handle is usually considerably thicker than a barbell or dumbbell. Sets of 20+ swings won’t just build your hamstrings, glutes and back, they’ll also help you to achieve that death grip.

 

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[gargamon]

Answer #2: just eat more spinach. It worked for Popeye 

[wwest5829]

1 hour ago, gargamon said:

Answer #2: just eat more spinach. It worked for Popeye 

That is where my thought went ... build large forearms? Squeeze open spinach cans like Popeye!