Having bigger forearms has many benefits. Women find you attractive, heavy weights are easy for you, your grip strength increases, improves your athletic activities and overall workout. But, if you have thin forearms, you are missing out on all of these benefits.
However, wait, you do not have to worry, as you can also increase the size of your forearms by introducing some exercises to your workout routine that specifically hits the forearm muscles.
So, if you are aspiring to have huge, stronger, and attractive forearms, keep reading. Here will explain how to get bigger forearms using some effective exercises.
How To Get Bigger Forearms?
Here are seven best exercises that you can include in your daily workout routine to get bigger forearms.
1. Farmer’s Carry
The Farmer’s carry is known to be highly effective in improving the size of your forearms. Not only that, it also helps in developing strength and endurance in your entire body. You will also notice a significant enhancement in your grip and core strength.
Farmer’s carry basically requires you to hold kettlebells or dumbbells and walk for a decent distance, which targets your forearm muscles and increases their size.
Here’s how to do Farmer’s Carry:
Step 1 – Stand Straight with a pair of dumbbells or kettlebells in your hands. Ensure your shoulders are back and core engaged.
Step 2 – Allow your arms to hang down freely while holding dumbbells tightly.
Step 3 – Now step forward and begin walking forward for a decent distance or time.
3-4 sets of Farmer’s Carry with correct form are considered decent to help your forearms to grow.
2. Wrist Curls
Wrist curls are one of the best exercises that help in adding muscle and strength to the forearms. Along with that, it also helps in improving wrist stability and grip.
The exercise is effectively done with the help of dumbbells or barbells. It demands you to hold the barbell and curl your wrist upward and slowly downward with a muscle and mind connection.
Here’s how to do the exercise:
Step 1: Hold a barbell or dumbbell in your hands.
Step 2: Sit on a bench while your forearms resting flat on your thighs.
Step 3: Your hands should be hanging at the edge and palms facing upside (just like the above image).
Step 4: Now, begin curling your wrist upward, pause a little bit, and bring it back down slowly.
Step 5: Repeat the process.
Perform at least 15 curls with each arm in every set. Aim for at least three sets of 15 reps. Don’t forget to take a rest in between in order to perform the exercise properly.
3. Towel Pull Ups
Towel pull-ups are an advanced version of the normal pull-ups. They can be slightly difficult to perform but are considered highly effective for the forearm growth. The towel grip pull-ups directly hit your forearms’ muscles, which help them get stronger, thicker and huge.
Here’s how to do towel pull-ups:
Step 1: Find a pull-up bar and hang your towel on it. Try to opt for a towel with a rough texture, as it will increase your holding power.
Step 2: Hold or grip the towel using both your hands and hang straight down. Make sure your feet are not touching the ground for support.
Step 3: Now, begin pulling yourself up. Try to bring your chin above the bar and at least your fist.
Step 4: Slowly bring yourself back to the starting position. Repeat the process for the number of repetitions you want.
As a beginner, aim to complete three sets of at least eight reps.
4. Zottman Curls
Zottman is another effective exercise that many professionals recommend to individuals wanting to grow their forearms. This exercise takes the forearms and biceps to work together, which helps in the development of the overall arm.
The isometrically flexing and extending of the forearms make this exercise more powerful.
Here‘s how to do Zottman curls:
Step 1 – Stand straight while holding a pair of dumbbells. Your palms should be facing to the front side.
Step 2 – Curl the dumbbells upward and bring them near your shoulders. Make sure to keep your upper arms tight and stable.
Step 3 – Rotate the wrists and bring the dumbbells downward slowly. Your palms should be facing backwards this time.
Step 4 – Now, rotate back your forearms facing front. Repeat the process.
Choose the weight you are comfortable with and aim for at least 3-4 sets of 10-15 reps.
5. Plate Pinch
Plate pinch is also one of the helpful exercises that aim at the forearm muscles and aid in their development.
The exercise demands you to hold the weighted plates using your fingers and thumb and hold them tightly. Maintaining control over the grip is the key here. It targets your forearms and helps them grow while also improving your grip.
Simply take two weighted plates that you are most comfortable with and hold them between your fingers and thumb. You can stand still while holding the plates, or you can also walk while holding them. Aim for 3-4 sets of holding the plate for at least 20-30 seconds.
6. Hammer Curls
Hammer curls are primarily famous as an effective exercise to grow biceps. However, hammer curls also leave a great impact on your forearms, and aid in their development.
While doing the hammer curls, you could easily feel the muscles of your forearm contracting. It not only helps in their development but also promotes grip strengthening.
Here’s how to do the exercise:
Step 1 – Stand up straight and hold a dumbbell in your both hands.
Step 2 – Now rotate the dumbbells. The ending point of the dumbbells should be facing forward.
Step 3 – Curl the weight upward and squeeze the bicep properly. Bring the dumbbells as close as to the shoulders. Make sure to keep your upper arm stable and move only your forearms.
Step 4 – Pause for a moment and slowly bring the dumbbells down to their previous position. Repeat the process: Aim for at least three sets of 10-12 reps.
7. Dead Hang
Dead hangs are pretty simple and highly effective exercises that can help you build huge forearms. Adding this exercise to your regular workout routine can promote natural mass and vascularity to your forearms, which gives them a vast look, and aid in grip strengthening.
The exercise is quite easy and can be slightly hard at first, but it is worth doing if you desire overall development of forearms. It requires you to hang on to the bar and hold for as long as you can.
Here’s how to do dead hang:
Step 1: Hold the pull-up bar. Make sure to do it safely and avoid jumping, as it can cause injury. Use a bench or stepper to reach the pull-up bar.
Step 2: Keep a decent distance of shoulder width between your arms. Make sure not to bend your arms. Keep them straight.
Step 3: Now, get off the stepper or bench and hang there for as long as you can.
As a beginner, you should aim to complete 3-4 sets of hanging for at least 10-20 seconds.
Frequently Asked Questions (FAQs)
1. Can skinny forearms get bigger?
Yes, it is possible to grow your thin forearms by training them consistently. But keep in mind that it will take time to see visible results.
2. Are forearms hard to grow?
Forearms consist of twitch muscles, which are slightly difficult to grow as they are dependent on a rich supply of myoglobin.
3. Is forearm size mostly genetic?
Yes, genetics plays a very important role in the development of forearms. Some individuals are naturally inclined toward having larger or smaller forearms. However, performing certain exercises can still make a difference.
4. How Long Does It Take To Grow Forearms?
Usually, it takes some time to grow forearms. If you regularly perform the exercises we mentioned in this article with full focus, you can expect to see results within one or two months.
5. Can I train my forearms every day?
Yes. According to Men’s Health, the forearm is a muscle group that should be trained every day, and there’s no need to take a rest day from training your forearms.
Developing bigger forearms requires immense dedication as they are slightly difficult to grow in comparison to other muscle groups.
We recommend you to opt for an exercise that suits you most and can do it in a proper form. Also, remember not to stick to just one exercise. Make changes in your workout routine so you do not hit a plateau.
Apart from that, ensure you do not forget to incorporate your exercises with a well-balanced diet. Primarily focus on increasing your protein intake as our muscles are mostly made up of protein.
Ansh Sharma is a content writer who possesses the skill of describing different topics in a simple and creative manner. He has a vast interest in crypto and finances, but is also well-versed with many other niches like pets, health, technology, gaming, etc. Apart from writing, he loves to read non-fiction books to continually learn and grow.