Forearm Training! It’s no secret that forearms are one of the most difficult muscles to build. The problem is that they are involved in almost every upper body exercise. Therefore, it takes a lot to stimulate growth. Yet, you need strong forearms if you want to build a great upper body. In this article we’ll cover everything you need to know to build huge forearms. We’re also going to look at exercises that focus on grip strength. Let’s get going!
Forearms & Your Genetic Potential
As with any muscle group, much of your muscle size and shape is dependent on your genes. For example, if you have long forearms, you have lots of space to build muscle. This is considered to be good genetic potential. On the other hand, if you have short muscles in your forearms that means you are more limited genetically.
Forearm Anatomy
Before we go any further, let’s look at forearm anatomy.
The forearms consist of the flexors and the extensors. (1)
Flexor Muscles
The flexor muscles are located on the inside of your forearm and are responsible for bending your wrist toward your palm, aiding in wrist rotation, and curling your fingers.
Extensor Muscles
The extensor muscles are on the outside of your forearms and help extend your wrist and fingers away from your palm. They also aid outward wrist rotation.
Like calves, the forearms are mainly composed of red muscle fibers and ligaments. For these muscles to grow they require four things:
- Heavy weights.
- Reps in the 10-12 range.
- Training to failure.
- Good form.
Building Large Forearms
You should use as much weight as you can safely handle in good form. You should also strive to add weight every other week. As noted, your reps should be in the 10-12 range.
Train To Positive Failure
Many lifters have trouble going to positive failure. The problem is many lifters just go through the motions and never really challenge themselves. Do you want big forearms? Then put enough weight on the bar, and take it as far as you can.
Use Good Form
Failure to use good form is another reason people fail to get good results. They bounce, jerk and use all sorts of methods to cheat. Good form ensures that all the stress is sent to the targeted muscles.
6 Great Forearm Exercises!
#1) Barbell Wrist Curls
This exercise is more effective from a seated position.
- Sitting on a bench, take the barbell into your hands with your palms facing upward.
- Make sure that your hands are together during this exercise. There should be no more than half an inch between them.
- Keep your elbows locked to the insides of your knees.
- With the weight on your fingertips, your hands should be pointing toward the floor as your wrist forms an angle of almost 90 degrees.
- Roll your hands upward, as the bar gradually rolls into your palms, until your wrists are straight and no longer bent downward.
- Squeeze the forearms throughout the entire range of motion.
- Slowly allow the weight to bring your hands back down to the starting position.
- Repeat the motion.
# 2) Reverse Barbell Wrist Curls
This exercise is almost identical to the barbell wrist curls (above) with one exception. The palms are facing downward instead of upward.
- Sit on the bench and lock your elbows inside your knees.
- The weight should be down at your fingertips and your wrists bent toward the floor.
- Slowly roll the weight into your palms. Lift the weight upward and squeeze the forearm muscles the entire time.
- Bring your wrists up as far as they’ll go. Then slowly bring the weight down to the starting position.
These should really burn!
# 3) Reverse Curl
- Grasp the barbell and hold it down at your thighs, gripping it a shoulder’s length or perhaps an inch or two narrower.
- Make sure that you have a reverse grip. This means that your palms are facing toward you, and not away from you.
- Keeping your elbows locked into your sides, slowly lift the bar toward your torso.
- You should stop when your forearms are completely contracted. This means your hands should be across from your shoulders.
- Slowly let the weight bring your arms back to the starting position. Make sure you squeeze your forearm muscles during the negative phase.
#4) Reverse Preacher Curls
- Place your arms over a preacher bench.
- Grasp a barbell and hold it with a reverse grip, placing your hands shoulder width apart.
- Allow the bar to hang so that your arms are fully extended.
- Curl the barbell upward by first curling your wrist upward, then bringing the barbell up as far as possible toward your chin.
- Your position on the bench should be such that, at the top of the movement, your forearms have not come up completely to a perpendicular angle.
- At the top of the exercise, lower the weight slowly back down to the beginning of the movement.
#5) Hammer Curls
- Sit on a 45 degree incline bench.
- Allow your hands to hang down, with a dumbbell in each, with your palms facing inward.
- Maintain this forearm position throughout the movement.
- Keep your elbows fixed and behind the body.
- Curl the weight all the way up.
- Then slowly lower it to the starting position.
#6) Reverse Cable Wrist Curls
- Attach a medium bar to a low cable and hold it with an overhand grip, hands close to each other.
- Sit on a bench with your forearms resting on the bench or knees.
- However your wrists and hands should hang over the end, and your elbows and wrists should be the same distance apart.
- Bend your wrists and lower the weight toward the floor.
- When you can’t lower the bar any farther, extend the weight back upward, flexing hard at the top.
Sample Routine # 1
Here’s a sample routine using some of the exercises listed above.
Dumbbell Hammer Curls – 3 sets x 10-12 reps
This routine assumes you’re doing forearms after biceps. Therefore, Hammer Curls are an excellent lead-in movement.
Barbell Reverse Curls – 3 sets x 12 reps
Barbell Wrist Curls – 3 sets x 12 reps
Sample Routine # 2
Dumbbell Hammer Curls – 2 sets x 10-12 reps
Reverse Preacher Curls – 2 sets x 10-12 reps
Barbell Wrist Curls – 2 sets x 10-12 reps
Reverse cable Wrist Curls – 2 sets x 10 reps
Performance Tips
Never rush through your reps. In addition, perform full range of motion. In addition, I advise taking 2 seconds on the concentric phase, 4 seconds on the eccentric phase, and pausing for a 3 count in the fully stretched position. Rest 60 seconds between sets.
Let’s Put The Focus On Grip Strength
A powerful grip can help you in everyday life, anytime you are required to grab, hold, or carry an object. Not to mention, it makes sense to build strength as well as size. There are three main types of forearm workouts that target grip strength as much as forearm development.
They are:
Static Holds
Static holds refer to the ability to hold a bar or bars while carrying the weight. It’s also important when you hold a barbell without straps, or support your own weight during pull-ups.
Examples of static hold exercises include:
- Pull-Up Bar Hang
- Farmer’s Walk
- Deadlift Hold
Pinch Grip
A pinch grip is functional, it’s something we use during a normal day. This kind of forearm training helps build overall grip strength.
Examples of pinch grip exercises include:
- Plate pinch
- Plate Curls
Crush Grip
The development of crush strength also promotes forearm size and helps you hold the bar during heavy lifts.
Examples of crush grip exercises include:
- Hand grippers
- Tennis ball squeezes
- Thick bar exercises – try the old-school wrist roller exercise.
- You can also purchase foam grips that thicken the bar.
Example Routine Targeting Grip Strength
This routine can be done on its own or added to 1-2 of the forearm exercises presented above.
Farmer’s Walk – 2 sets – 50-70 feet
Use dumbbells or specially designed bars for this exercise.
Plate Pinch – 2 sets – Hold as long as possible
You can use any plate you want.
Hand Gripper – 1 set – 10-15 per hand
Use the hand gripper of your choice.
A Look At Nutrition
I advocate consuming roughly 50% of your daily carbohydrates, and all of your simple carbs, in the hours around your workout. In addition, I advise ingesting a minimum of 1 gram of protein per pound of bodyweight. Logically speaking it makes sense to divide this amount up into several meals throughout the day.
Supplement Suggestions
Proper workout nutrition begins with a great protein powder, such as Hi-Tech Precision Protein. This is a delicious protein, but what really sets it apart is that it optimizes protein synthesis, a key trigger of muscle growth. It does this by enhancing leucine absorption in the early stages of protein synthesis.
From there, make sure you’re using a good pre-workout (I never train without one). I suggest Gorilla Mind Gorilla Mode, one of the best pre-workouts on the market.I also suggest creatine monohydrate. Time-tested and proven effective, this is one of the most effective supplements you can use. Finally, don’t forget your post-workout shake, and I suggest EFX Sports Karbolyn with your Precision Protein. Stop by illpumpyouup.com and stock up on all your supplement needs.
Summary
Training the forearms should be taken as seriously as any other body part. Thick, powerful forearms set any physique apart. Add to that a strong grip and your firearms can’t be beat. So follow the tip presented here, and stop by illpumpyouup.com so you can stock up on your supplements!.
References:
- Mitchell B, Whited L. Anatomy, Shoulder and Upper Limb, Forearm Muscles. [Updated 2023 Jun 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK536975/