T Nation

How To Get Bigger Forearms?

What is the best way to develop one’s forearms? I have pretty skinny ones compared to the rest of my body, and like to put some size on them? What are good exercises I can do at the gym? Thanks.

Wide grip dead lifts will help you out a lot. So will pull ups. Yeah, I know they’re exercises that hit other parts of the body. They’ll hit the forearms pretty damn good, too.

Masturbation, duh.

Try a wrist roller and some quality grippers.

some articles-

I like clean jerks. They work wonders for me. As well as deadlifts, as kroby mentioned. I also attach the large D-ring to the cable fly, set the pulley as high as it goes, set my forearm vertical (upper arm horizontal) and start working them out that way with twist-down motions.

Forearm flexion, extension, and isometric holds are the best ways to get huge forearms.

Deadlifts can satisfy the isometric hold. You still need to do forearm work though.

[quote]kroby wrote:
Wide grip dead lifts will help you out a lot. So will pull ups. Yeah, I know they’re exercises that hit other parts of the body. They’ll hit the forearms pretty damn good, too.[/quote]

deads and pull ups are solid to be sure but do all dumbbell/barbell work heavy without straps for all your workouts.
If they do not grow from that then start with heavy wrist curls but high reps (as heavy as you can with a rep range of as least 20) Also use a leverage bar or Sledge Hammer for flexors.

Some folks arms grow by gripping alone others like me need that and extra attention

good luck

message me if you need more exercises

As for direct work: I used to have disproportionately skinny forearms (or more so than now), and I’ve had good success with Reverse barbell arm curl (strict, pronated grip) - Behind-the-back barbell wrist curl SUPERSET 3+3 (no rest). My forearms get insanely pumped after this. Give it a try and see how it feels.

1- Throw your straps away
2- Long bouts of HEAVY gripping
3- HEAVY reverse curls, power cleans, pulls, rows
4- HEAVY upright rows, drag rows
5- HEAVY statics, deadlifts, farmers walks
6- HEAVY hammer curls, then do partial reps and static holds with them
7- MISC …plate pinching, grippers, towell chin ups(all these will work as well but nothing pisses a forearm off worse than long bouts of HEAVY gripping …and I mean use some serious weight)

The biggest forearms I’ve seen was from a guy that never worked out a day in his life. He was a metal worker.

If you have stubburn forearms, I would steer clear of light weights, wrist rolling and curling. You want to activate the largest motor units possible and create a forest of big trees in the forearm. Don’t waste your time with the little weeds. Heavy weights, lots of reps. WORK! There’s no way around it.

merlin

Farmers walks and timed hangs from a pull up bar. If you really want some fun when you’re hanging, keep both hands on the bar, but put all your weight on your right hand, when that exhausts, shift it to your left, when that exhausts, back to right, etc. This is a really great finisher after your regular grip workout.

Throw a towel over a chinning bar and grab it tight with both hands…Chin, just hang supporting yourself, whatever. Basically it’s the holding of the heavy weights that built the forearms of most guys with anything worth talking about.

Sure a few hammer curls might give you the little ‘bump’ all kids want, but to get real meat on there, mayke sure your back training is hard and heavy. When I used to powerlift (deads with over 5), my forearms made me look like freaking Popeye -lol

-S

My forearms have always sucked! I finally put some meat on them by doing alot of reverse barbell curls. They’re brutal, but they work. Also, try shaving your forearms, it makes them shiny and appear bigger by looking more vascular.

[quote]gatesoftanhauser wrote:
Also, try shaving your forearms, it makes them shiny and appear bigger by looking more vascular.[/quote]

If you’re skinny don’t so this. You will look metrosexual.

[quote]gatesoftanhauser wrote:
Also, try shaving your forearms, it makes them shiny and appear bigger by looking more vascular.[/quote]

HAHAHHAHHA

[quote]Der Candy wrote:
gatesoftanhauser wrote:
Also, try shaving your forearms, it makes them shiny and appear bigger by looking more vascular.

If you’re skinny don’t so this. You will look metrosexual.[/quote]

If you’re big, then you’ll have no need to.

I like reverse curls with a thick bar, towel holds, plate pinches, wrist rolling, and farmers walks.

I’ve found suitcase deadlifts/ side deadlifts to be by far the most effective “Big move” for the forearms.

sounds obvious, but squeeze the fuck out of every bar you use… hooking the bar with your fingers isn’t as taxing for the forearms.

Big forearms are “Don’t fuck with me” muscles. If you have big traps/neck and big forearms, people won’t fuck with you. There is just something very intimating about these muscle groups.

Pull-ups and deads never did much for my forearms. Working with the Captains of Crush, however, has done wonders.

[quote]CaliforniaLaw wrote:

Pull-ups and deads never did much for my forearms. Working with the Captains of Crush, however, has done wonders.[/quote]

Amazingly, working with the ‘Captain of Crunch’ has really bulked up my stomach -lol

-S