How To Get Bigger Forearms: Everything You Need To Know

 Knowing how to get bigger forearms if you want to have a big and impressive physique that shows even with a t-shirt on.  

Moreover, forearms happen to be one of the most notoriously underrated muscles ever – you would be surprised at how big of a difference having big forearms can make on your overall appearance.  

In this article, we are going to tell you everything you need to know if you want to learn how to get bigger forearms. Let’s get right into it.  

The Basics 

First of all, let’s take a look at the basic information you need to know if you want to get bigger forearms.  

To build bigger forearms, you need to be in a caloric surplus, eat enough protein (0.8g per pound of body weight), and follow a good workout routine that includes a variety of forearm exercises.  

We will cover forearm exercises as well as give you a workout plan later on in this article, but first, we need to go over how to eat to build muscle.  

To see how many calories you need to eat on a daily basis to build muscle, head over to our free online calorie calculator and get a rough estimation.  

From here, slightly increase your calories depending on if you are gaining weight or not.  

These steps are all essential for building bigger forearms, and without being in a caloric surplus, you are not going to build any forearm muscle no matter how long you work out for.  

9 Steps To Getting Bigger Forearms 

1. Understand the Anatomy of the Forearm 

The forearm consists of two primary muscle groups – the wrist flexors and the wrist extensors. The brachioradialis muscle also plays a role in forearm development. 

Brachioradialis 

The brachioradialis is a muscle located in the forearm that runs from the lower end of the humerus bone in the upper arm to the radius bone in the forearm.  

It is responsible for flexing the elbow joint and plays an important role in forearm and grip strength. 

Wrist Flexors 

The wrist flexors are a group of muscles located on the anterior (front) side of the forearm that are responsible for flexing the wrist joint.  

These muscles originate at the medial epicondyle of the humerus bone in the upper arm and insert into the bones of the wrist and hand. 

Wrist Extensors 

The wrist extensors are a group of muscles located on the posterior (back) side of the forearm that are responsible for extending the wrist joint.  

These muscles originate at the lateral epicondyle of the humerus bone in the upper arm and insert into the bones of the wrist and hand.  

They are important for wrist and grip strength, as well as overall forearm development. 

2. Commitment Is Key 

To see significant changes in your forearm size, it’s important to be committed to your training program and stick with it over time. 

3. Increase Your Training Volume 

To increase the size of your forearms, you need to increase the volume of your workouts.  

This can be done by increasing the number of sets, reps, or weight used. 

4. Eat More Protein 

Adequate protein intake is essential for muscle growth and recovery.  

Aim to consume 1-1.5 grams of protein per pound of body weight daily. 

5. Perform Barbell Wrist Curls 

Barbell wrist curls target the wrist flexors and are a great exercise for building forearm size.  

Hold a barbell with an underhand grip and curl your wrist up towards your body. 

6. Perfect Your Barbell Wrist Curls (Reverse) 

Reverse grip wrist curls target the wrist extensors and are essential for balanced forearm development.  

Hold a barbell with an overhand grip and curl your wrist up towards your body. 

7. Do The Cable Wrist Curls – Behind the Back Style 

Cable wrist curls target both the wrist flexors and extensors.  

Stand with your back to the cable machine and hold the handle with an overhand grip.  

Curl your wrist up towards your body. 

8. Don’t Forget The Farmer’s Walk Using Dumbbells 

Farmer’s walks are a functional exercise that engages the muscles in your forearms, as well as your grip strength.  

Hold a heavy dumbbell in each hand and walk for a designated distance or time. 

9. Perform Barbell Curls with Reverse Grip 

Reverse grip barbell curls are a great way to target the brachioradialis muscle, which runs along the side of the forearm.  

Hold a barbell with an underhand grip and curl the weight up towards your body. 

Forearm Exercises For Growth 

15 Exercises To Make Your Forearms Bigger and Stronger 

Farmer’s Carry 

This exercise involves picking up heavy weights (such as dumbbells or kettlebells) and walking with them for a certain distance or amount of time.  

It helps to improve grip strength, core stability, and overall body strength. 

Trap Bar Carry 

Similar to the Farmer’s Carry, this exercise involves carrying a trap bar (a specialized barbell with handles on the side) for a certain distance or amount of time.  

It helps to improve grip strength, core stability, and overall body strength. 

Towel Pullups 

This exercise involves doing pullups while holding onto towels instead of a traditional pullup bar.  

It helps to improve grip strength and upper body strength. 

Plate Curls 

This exercise involves doing pullups while holding onto towels instead of a traditional pullup bar.  

It helps to improve grip strength and upper body strength. 

Pinch Carries 

This exercise involves pinching two weight plates together and walking with them for a certain distance or amount of time.  

It helps to improve grip strength and overall body strength. 

Single-arm Bottoms-up Kettlebell Press 

This exercise involves holding a kettlebell upside down and pressing it overhead with one arm.  

It helps to improve shoulder stability and overall upper body strength. 

Fat Grip Dumbbell Rows 

This exercise involves doing dumbbell rows while holding onto thicker grips (such as fat gripz).  

It helps to improve grip strength and upper body strength. 

Plate Tosses 

This exercise involves throwing weight plates (such as barbell plates) back and forth with a partner or against a wall.  

It helps to improve grip strength, core stability, and overall body strength. 

Grip Crushers 

This exercise involves squeezing grip crushers (specialized devices designed to improve grip strength) for a certain amount of time.  

It helps to strengthen the grip and forearms. 

Hammer Cheat Curl 

This exercise involves curling a dumbbell with a neutral grip (palms facing each other) and using momentum to lift the weight.  

It helps to strengthen the biceps and forearms. 

Towel Curl 

This exercise involves wrapping a towel around a barbell or dumbbell and curling the weight up towards the chest.  

It helps to improve grip strength and upper body strength. 

Reverse-Grip Barbell Curl 

This exercise involves curling a barbell with a reverse grip (palms facing down) and lifting the weight up towards the chest.  

It helps to strengthen the biceps and forearms. 

Towel Cable Row 

This exercise involves wrapping a towel around a cable handle and doing cable rows while holding onto the towel.  

It helps to improve grip strength and upper body strength. 

Preacher Curl 

The preacher curl involves doing bicep curls while sitting on a preacher bench (a specialized bench designed for this exercise).  

It helps to isolate the biceps and improve upper arm strength. 

Incline Dumbbell Curl 

This exercise involves doing bicep curls while lying on an incline bench.  

It helps to target the biceps from a different angle and improve upper arm strength. 

Front and Center Forearm Workout 

A basic forearm workout would look something like this:  

• Reverse dumbbell curls – 3 sets x 12 reps 
• Farmers carry – 3 sets 
• Pinch carries – 3 sets  

This is all you need for a good forearm workout – you do not have to overdo it by including twenty different exercises. 

In fact, you could actually hinder your progress if you overtrain.  

The Safe Way to Wrist Curl 

In general, the wrist curl is a pretty safe exercise. 

The wrist curl often does use much weight and has quite a small range of motion, so you are unlikely to get an injury from wrist curling unless you are doing something very wrong. 

However, there are a few things you need to look out for.  

First and foremost, make sure you are using a weight that you can handle properly.  

If you use more weight than you should, you can put excess strain on your wrists when they are not properly acclimated to lifting said weight.  

Another thing you need to watch out for is the speed of the movement.  

You do not want to rush wrist curls or doing them without any control – this is a recipe for disaster.  

Each rep should be slow and controlled, ensuring that your wrists will not get sprained from a sudden change of pressure.  

If you follow these two rules, you will be able to wrist curl safely every time.  

How To Get Bigger Forearms – FAQs 

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How Can I Make My Forearms Bigger? 

You can make your forearms bigger by eating in a caloric surplus and doing forearm-focused exercises.  

You can grow your forearms just like any other muscle group.  

Are Forearms Hard To Grow? 

No, forearms are not hard to grow. 

Forearms are just like any other muscle group, meaning if you stay in a caloric surplus and follow a workout routine consistently, they will get bigger.  

How Can Skinny Guys Get Bigger Forearms? 

Skinny guys can get bigger forearms by doing forearm exercises consistently, getting enough protein, and eating in a caloric surplus.  

Are Forearms Easy To Build? 

Yes, forearms are easy to build. 

With a good diet and workout plan, adequate protein intake, and enough rest, your forearms will grow just like any other muscle group.  

Why Are My Forearm Muscles Not Growing?  

Your forearm muscles are not growing because you aren’t training them directly or because of one or more of these three reasons; you aren’t eating enough protein, you aren’t in a caloric surplus, or you aren’t getting enough rest.  

How To Get Bigger Forearms and Wrists? 

You can get bigger forearms and wrists by eating in a caloric surplus and following a forearm workout routine consistently for a long period of time.   

Are Big Forearms A Result Of Genes?  

No, big forearms are not a result of genes. 

While there are some individuals that just have huge forearms without ever hitting the gym, most people who have big forearms will have trained for years.   

Why Do Some Men Have Bigger Forearm Muscles Without Gym Work? 

The reason why some men have bigger forearm muscles without gym work is because of genetics. 

Some people are genetically gifted, having huge forearms without ever touching a weight.  

How To Get Bigger Forearms at Home? 

You can get bigger forearms at home by eating in a caloric surplus and following a forearm exercise program for a considerable amount of time.  

What Are The Best Forearm Exercises At Home? 

The best forearm exercises for at home are the crab walk and the wall push-up.  

How To Get Bigger Forearms and Wrists At Home? 

You can get bigger forearms at wrists at home by performing calisthenic forearm exercises whilst staying in a caloric surplus.  

How To Get Bigger Forearms No Equipment? 

You can get bigger forearms with no equipment by doing calisthenic forearm exercises such as the crab walk or wall push-up. 

We hope we have been able to help you! 

Learning how to get bigger forearms is nothing overly complex or difficult – it just consists of a few core principles such as eating in a caloric surplus, getting enough protein, and following a good workout routine.  

If you would like more advice on how to get bigger forearms or you’d just like more fitness content in general, don’t hesitate to see what other articles we have at MovingForwards. 

See you in the next one.