Do you have scrawny forearms? Have you been working out but for some reason, your forearms still aren’t growing? We compiled a list of 4 forearm exercises you can try out( There really aren’t much forearm exercises out there) and accompanied them with videos that we found from Youtube. Hopefully, these forearm exercises will help you get bigger forearms!
If you already have nice forearms and want to match it with some big biceps, try our article on how to get bigger biceps.
1)Forearm Hammer Curl
The main parts worked in this are your wrists and your side forearm. If you are watching the video, you will realize that he is sitting on an exercise ball and resting the dumbells on his knees. You don’t have to do it this way and can instead sit on a bench. Another alternative is to put your knees on the floor and rest your forearms on the bench instead of your knees. Who knows, this exercise might be the key to get bigger forearms!
2)Reverse Dumbell Forearm Curl
This works your wrist and your back forearm. If you are watching the video, you will notice that he is standing up but again, you don’t have to do it this way. You can actually copy the last video where he is sitting down and instead of doing forearm hammer curls, you can do reverse wrist curls.
As you will notice, all of these exercises are basically exactly the same except you are curling in a different way. For this one, you are curling with palms up instead of palms down or palms to the side. Nobody said getting bigger forearms was easy!
4)Reverse Grip Bicep Curl
This exercise works both your lower biceps and your wrist. Pick a weight that isn’t too heavy because you can definitely hurt yourself doing this exercise. Instead of the E-Z Bar, you can also do it with a straight bar. Also, try not to swing your arms up with your bodyweight when doing this exercise.
Still No Growth? Work Your Forearms Harder
If you have already been doing these exercises but still aren’t seeing growth, it might be because you aren’t working them out hard enough. In order to get more defined and larger forearms, you need to work them until failure. What this means is that if you can do 2 more, you better do 4 more!
Another way to blast your forearms and make them bigger is to superset them when doing other exercises. So for example, if you just finished regular curls for your biceps, immediately jump into wrist curls and work them until failure. You really need to push your forearms in order for them to grow bigger.