Want Bigger Forearms? Do This
Here’s my favorite forearm workout for building bigger, stronger, more defined forearms. Grab your pre workout and let’s get into it.
First up is the wrist curl. This is the bread and butter for targeting the forearm flexors, especially the flexor carpi radialis and flexor digitorum. Let the bar roll down your fingers to get a full stretch through the lower arm, then curl it back up by actively squeezing your forearms at the top. Controlled reps only—leave the ego lifting for Instagram.
Next is the reverse curl. This movement primarily hits the brachioradialis along with the forearm extensors like the extensor carpi radialis longus. It’s one of the best exercises for building thicker upper forearms and improving grip strength. Keep the motion strict and avoid turning it into a half-assed biceps curl.
You can also add wrist extensions to further train the forearm extensors. While not essential, they do help round out overall forearm development and injury prevention.
You can use barbells, dumbbells, EZ bars, or cables. The implement doesn’t matter as long as you’re getting progressive overload and controlled execution. Forearm training also benefits grip strength, wrist stability, and overall arm aesthetics. If your forearms are lagging, stop skipping them and treat them like any other muscle group.
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