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Build Massive Forearms with this Best Workout

OK, that might be a bit of a stretch - but there's an argument to be made that your forearms are the most underrated muscle group.

They are functional but also look the part too, making their development a vital part of any training programme.

Take Popeye, for instance. The guy was jacked, make no bones about that - but he was all forearms and no bicep.

He claimed to build them from just eating spinach, but we know there is probably more to it than that. So which exercises should feature in your forearm-building programme?

Here is the pick of the bunch:
Workout for Building Big Forearms

1. Pull-Ups (and dead hang pull-ups) – 3 Sets 15-12-10 Reps

Most commonly billed as a back exercise, pull-ups work a whole host of muscle groups in addition to your lats. Regularly performing pull-ups will also build your biceps and forearms.

Where your forearm comes into play is through grip strength. Failure on a pull-up is usually due to grip, rather than a specific muscle issue.

Strong forearms improve your pull-up performance, but they're also developed by performing pull-ups in the first place.

To increase the tension on your forearms, occasionally add dead hangs into your routine. These can be done by holding the bottom portion of the pull-up (as depicted above) for anywhere from 45 seconds to a few minutes.

Behind the Back Wrist Curls – 3 Sets 15-12-10 Reps

Since your forearms are a small muscles group, they will take relatively less time to recover from a working set as compared to your bis or tris. You should be able to complete your forearm workouts in 25-30 minutes.

Grab the barbell behind your back with an underhand grip. Maintain a full range of motion and curl up the barbell using your wrists. Let the barbell roll out to your fingertips at the bottom of the movement. Doing so will recruit all the muscle fibers in your forearms.

Reverse Grip Wrist Curls – 3 Sets 10 Reps
Wrist Curls – 3 Sets 10 Reps

The reverse grip wrist curls train the top of the forearms while the underhand grip wrist curls train the bottom of the forearm. Use a monkey grip while performing the reverse wrist curls to recruit higher muscle fibers.

Most people make the mistake of lifting too heavy weights in the wrist curls. Leave your ego out of the exercise and use weights you can lift with a full range of motion. You can perform both the superset exercise with your forearms placed on a flat bench or on your quads. Use the wrist curl machine if you have access to it at your gym.

Farmer’s Walk – 3 Sets Failure

You can do the farmer’s walk using dumbbells or a trap bar. In the farmer’s carry, you need to lift a couple of heavy dumbbells and walk around until you can’t hold onto the weights anymore.

The farmer’s carry is a great exercise to develop muscle mass and strength in your forearms. You can also perform the dumbbell or barbell holds to train your forearms. In these exercises, all you have to do is hold onto the bar for the longest time possible.

Wrist Roller – 3 Sets Failure

The wrist rollers look easier than they are. Maintaining a strict form throughout the exercise is an important factor in targeting your forearms. Extend your arms straight forward so they’re parallel to the floor while holding the wrist roller with both your hands.

Roll the weight plate up by rolling the bar towards yourself. While rolling down make sure you don’t let the weight drop by itself. Use a slow and controlled movement to lower the weight. Don’t let your arms lower down while performing the exercise.
Use Oversized Grips

One great way of targeting your forearms in every biceps exercise is to use oversized grips. Using oversized grips make it harder for you to hold onto the barbell or dumbbell and recruits your forearms into action.

If you don’t have oversized grips at your gym, you can wrap around towels around the bars to thicken the grip. If you have weak forearms, you can train them before you start your bi and tri workout as it will recruit your forearms in the arm exercises.