Here are 6 of the best forearm exercises to increase the thickness/
size and strength of your forearms. This list will be broken down into
categories of exercises designated for pumping up the size of your
forearms, and then following up with exercises designed to increase grip
strength (forearm strength).
Utilizing any combination of these 5 forearm exercises after your back workout (that’s the most optimal time to perform your forearm exercises), will yield significant and quick forearm growth and strength increases.
Do These 6 Exercises For Big Forearms
Exercise 1: Barbell Wrist Curls – 4 Sets 30 Reps
Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. The barbell wrist curls work the brachioradialis and flexors.
The best way of performing the barbell or dumbbell wrist curls is to kneel down at the side of a flat bench with your forearms placed on the bench. Grab a barbell with an underhand grip and curl it as high as you can and while lowering the barbell, let the barbell roll down to the tip of your fingers. Doing so will help in recruiting all the muscle fibers in your forearms and hands.
Exercise 2: Barbell Reverse Wrist Curls – 3 Sets 15 Reps
Barbell reverse curls is another common forearm exercise but is a little harder as compared to the normal wrist curls. Use a wrist curl machine if you have access to it at your gym, or use a flat bench.
You will be lifting lighter weights in this exercise as compared to the normal wrist curls. Grab the bar with an overhand monkey (thumbs over the barbell) grip. A monkey grip helps in better targetting your forearms better. The reverse wrist curls work the extensor muscles.
Exercise 3: Farmer's Walk
This is a basic yet successful performing multiple tasks practice that will burn fat while expanding hold solidarity to profit your lower arms.
This move builds the wrist and finger flexors, as well as engaging just about every other muscle in your body. A quality expanding, hold reinforcing, muscle-building exercise!
Begin by picking your variety of the Farmer's walk – dumbbells (overwhelming), short barbells and so on.
Step 1: Begin this activity by situating yourself in the middle of your weights choice.
Step 2: Lower yourself down and grasp the handles immovably
Step 3: Keeping your back straight and head forward, control through your heels to raise yourself up
Step 4: Steps ought to be short – push ahead rapidly for the farthest distance accessible in your exercise center/preparing territory, taking frequent breaths.
Important Tip: Do three reps of 30 - 45 seconds each. Focus on your posture to avoid any kind of injury.
Exercise 4: Zottman Curl
Instructions
Think about the Zottman twist as a two-for-one exceptional. It gives all of the upper arm building intensity of the biceps curl and the majority of the forearm building intensity of the switch twist in a solitary move.
What's more, for this situation, the majority of that building improves you at lifting. So whether you're attempting to lift a few sacks of basic supplies with one arm or press out an additional rep of the draw up with flawless frame, you'll be happy you added the Zottman curl to your daily schedule.
Step 1: Stand tall holding a free weight in each hand at a manageable distance by your sides, palms looking ahead (underhand grasp).
Step 2: Keeping your elbows tucked and bolted by your sides, twist the loads toward your shoulders.
Step 3: Flip your hold 180 degrees (to overhand), let the loads down to your sides, and afterward flip your grasp once more (to underhand) to come back to the beginning position.
Important Tip: Do Two sets of 10 reps each. To change the difficulty of this workout, you should simply alter the measure of weight you use. If you want to make it simpler, utilise lighter loads. In the event that you need to make it harder, utilise heavier loads.
Exercise 5: Behind the Back Cable Wrist Curls – 3 Sets 12 Reps
Behind the back cable wrist curl is a great exercise to isolate your forearms. Using the cables will help you maintain a constant tension on your forearms and will fill your muscles with lactic acid.
Stand with your back towards the cable pulley machine and grab a straight bar. Curl the bar and hold the movement at the contraction for a couple of seconds. This exercise focuses on your brachioradialis and flexors.
Exercise 6: Dumbbell Wrist Extension
Instructions
The inverse of the wrist flexion move, this extension exercise enables to add size and solidarity to your wrist extensor muscles.
Step 1: Sit on the edge of a chair or a bench holding a dumbbell in your left hand, and place your left lower arm on your left thigh, palm down, with your left wrist over your left kneecap.
Step 2: Without lifting your arm off your thigh, curl the hand weight up the extent that you can towards your bicep, keeping up a tight grasp all through the development.
Step 3: Gradually lower the free weight back to the starting position.
Step 4: Switch sides (right) after performing the required number of reps.
Important Tip: Do three sets of 10 reps each. Hold the movement for some time at the peak concentration level before slowly lowering the bar/dumbbells back to the start position.