How To Get Bigger Forearms In 9 Doable Exercises

If you are a serious fitness enthusiast, I’m sure you are aware that building a mass of muscles on your forearms is the key to performing more complex lifting routines.

According to Ortho Info, fractures on your forearms can easily occur by lifting a heavy object. One way to prevent injuries is building muscles to support the bones. A common laughing matter in the gym about forearms is the “Popeye” figure.

The last thing that you want to do is make your arms smaller compared to your biceps and triceps. Thus, it is important never to forget your forearm day.

If you’re struggling to keep your arms in excellent form, this article is definitely for you. Allow me to share with you simple and doable tips on how to get bigger forearms.

Getting Started

Huge forearms will not only allow you to lift heavier weights but will also allow you brag about it. However, if your body is not primed enough to do forearm specific exercises, you may end up getting a broken bone or a dislocated wrist.

Finally, prep yourself for strenuous routines through the following:

Eat Healthy

Eat Healthy

Keeping your health in its optimum state is always a must before sending yourself to any workout. According to Dietary Guidelines for Americans published by The Center for Disease Control and Prevention, a healthy eating plan is the best way to get the vitamins and minerals essential for muscle growth. A well-balanced meal includes a fair proportion of the following:

  • Fruits and vegetables
  • Lean Meat from animal sources
  • Whole grains and other fiber-rich foods
  • Foods low in sodium, free of trans fat, cholesterol, saturated fats and excess sugar

Build Your Stamina And Endurance

Build Your Stamina And Endurance

If you want fast and visible improvement on your forearm muscles, you need to be ready in performing routines you’ve never tried before. To ensure that you can complete your workout plan with ease, you need to boost your stamina and endurance.

Therefore, Runner’s World recommends a gradual but constant increment on your workout routines. This method will train your body to adapt slowly to the kinds of exercises you’re trying to perform. Moreover, doing a variety of routines is another helpful tool in pumping up your charge.

Get Enough Rest

Get Enough Rest

I’m sure it’s very tempting to do as much as you could on a given day to speed up results. However, this is very counter productive. Our body needs time to rest and regenerate after a very stressful and tiring session. In my case, sleeping is the best form of rest. It relaxes not only my muscles but also my mind.

The Sleep Foundation reiterates that the amount of sleep you have is a vital indicator of your overall health. We have different sleeping demands due to various factors, but it is a must for everyone to have ample amount of sleep every day.

The Best Forearm Exercises

Now that you know how to prepare yourself for a laborious journey to achieve explosive arms, it’s time to learn how to perform routines that will get you there.

Dumbbell Hammer Curls

1. Dumbbell Hammer Curls

This could be one of the simplest forearm exercises that you can do at home or in the gym. I like this workout because I can feel that my arms pumped up from my wrist up to my shoulders. Here’s how to do it:

How It’s Done:

  1. Start by selecting a weight that you’re most comfortable with
  2. Next, stand with your torso upright while holding dumbbells. Ensure to keep your elbows close to your torso
  3. Then, curl the weight towards you until your biceps get contracted. Keep your upper arm immobile
  4. After that, stay in the contracted position for a few seconds
  5. Finally, slowly lower the weight until you’re back to the starting position
  6. Repeat the same steps and finish three sets of 15-20 repetitions with a 60-second rest in between

To know how to do dumb bell hammer curls, click this link below for a tutorial video:

Reverse Grip Barbell Curls

Reverse Grip Barbell Curls

If you are one of those fitness enthusiasts who want bursting arms, Reverse Grip Barbell Curls might be the best choice for you. The reverse grip allows you to work your Brachialis, a major flexor that flexes your forearm in all positions as determined by the Department of Radiology at the University of Washington.

Follow these simple steps in performing Reverse Grip Barbell Curls:

How It’s Done:

  1. First of all, hold a barbell with your torso upright. Your palms must be facing down, and your arms must be shoulder width
  2. Second, curl the weight towards your torso while keeping your upper arms locked in place. Only your forearms must do all the work
  3. Next, once your muscles get contracted, hold that position for a few seconds
  4. Then, slowly lower the weight back to your original position
  5. Finally, perform three sets of 20 repetitions with a minute of rest in between

See this tutorial video and learn the proper way of performing the Reverse Grip Barbell Curls:

Bench Palms-Down Wrist Curl

Your wrist is an essential part of your forearms. Therefore, you will be using your wrists primarily in performing Bench Palms-Down Wrist Curls.

This exercise is not only best for your forearm but also for your wrists. Just like in any routine, you need to take precautionary measures to avoid wrist and forearm injuries. According to Medline Plus, one common injury is the carpal tunnel syndrome.

Below are the steps in performing Bench Palms-Down Wrist Curl:

How It’s Done:

  1. First, begin with a barbell on one side of a bench while positioning yourself on the other side
  2. Next, use your arm to grab the barbell with palms facing down. Be sure to put your wrists on the edge of the bench
  3. Then, curl the weight using only your wrist and keep your forearms resting on the bench
  4. Finally, slowly lower the weight back to the starting position
  5. Do three sets of 15-20 repetitions with one minute rests in between

To correctly perform Bench Palms-Down Wrist Curl without getting injured, watch this video below:

Farmer’s Carry

Farmer’s Carry

Furthermore, if you wanted to perform an exercise that boosts the growth of your forearm muscles but you have no time to go to the gym, Farmer’s Carry could be perfect for you. This routine does not require any fancy equipment or best home workout equipment, and can be performed at home. All you need to have is a dumb bell or any heavy object.

Here are the detailed steps in performing the Farmer’s Carry:

How It’s Done:

  1. First of all, look for a weight that you can comfortably carry for a long time. You may use a dumb bell, kettle bell or a bag of sand
  2. Next, while keeping your torso straight, lift the weight with both hands on each side. You should feel your arms fighting the gravity which is pulling the load down
  3. Then, walk around for a few minutes until you can no longer hold the weight
  4. Finally, do two to three sets covering 20 yards, or challenge yourself to carry the weight as far as you can for 10 minutes

Here’s a link to a video showing the proper way of doing Farmer’s Carry:

Wrist Flexion Stretch

Wrist Flexion Stretch

Speaking of doable routines at home, Wrist Flexion Stretch is another workout that targets your forearms and wrists without using any gym equipment. Therefore, doing this simple exercise every day improves the flexibility of your wrist joints.

On the other hand, your forearms inner region will be worked out by the downward flexion motion. Here are the steps in performing Wrist Flexion Stretch:

How It’s Done:

  1. First, start by standing with your feet slightly apart
  2. Next, extend your arms forward with palms facing down
  3. Then, bring your wrist down until your fingers are pointing to the floor
  4. After that, using your other hand, pull your fingers back until your feel the stretch and keep your elbow straight
  5. Finally, do the same on to the other hand until the required number of repetition is achieved

Trainer’s Tip: Do not stretch your wrist too much as you could injure your tendons and muscles.

Watch this video and see how to perform Wrist Flexion Stretch safely:

Finger Push Ups

Finger Push Ups

Another way to make your forearms stronger is to perform Finger Push-ups. You may use as many fingers as you wish as long as you don’t break any. If you are planning to beat the Guinness World Record for doing 52 two-finger push-ups in one minute, you better start prepping your forearms and fingers now.

Here are the steps in performing Finger Push Ups:

How It’s Done:

  1. First of all, begin in push-up position with all of your fingers carrying your body weight
  2. Next, keep your body straight and your legs together
  3. Then, lower your chest by bending your elbows as low as you can without touching the floor
  4. Finally, go back to the starting position and do three sets of 15 repetitions with 60-90 seconds of rest in between
  5. Once you’re comfortable doing it with five fingers, switch to four until you’re down to two

Do not rush yourself. Improve slowly but constantly until you have mastered your body. Watch this video showing the steps in performing Finger Push Ups:

Handgrip Exercise

Handgrip Exercise

If you are a busy man and have no time to build your forearms, hand grips exercise can be especially relevant and your ultimate option. This simple, cheap and old fashioned exercise uses conventional hand grips with coiled metals for tension.

Also, it’s one of my favorite routines since I can easily do this while reading a book or watching TV. Here’s how hand grip exercise is done:

How It’s Done:

  1. First of all, choose a hand grip that fits your palms
  2. Second, look for a comfortable spot at home where you can perform this routine
  3. Next, simply squeeze the hand grip until the rubber handles touch each other
  4. Finally, do the same using the other hand with 30 repetitions

You may use both hands simultaneously or alternately. It is recommended to perform this routine daily for enhanced arm strength, improved muscularity, and increased arm endurance.

Watch this video and learn how to do Hand Grip Exercises:

Tower Pull Ups

Regular pull ups are very common in making your arms thick and strong. However, using a towel instead of a bar puts the intensity on your forearms speeding up muscle growth. Don’t get frustrated if you can only do one or two on your first try. This is normal for starters.

Instead, aim for more repetitions after you get the hang of it but ensure that you’re not pushing yourself too much. Follow these steps in performing Tower Pull Ups:

How It’s Done:

  1. First, start by setting up a pull-up machine at a height higher than you
  2. Next, choose medium sized towel and loop it around the bar. Be sure that you still have enough towel to grip
  3. Then, extend your arms grabbing the towel with both hands
  4. After that, using your forearms as the main source of strength, pull your body up until your chin touches the bar. Pause for a few seconds to maximize muscle contraction
  5. Finally, lower your body back to starting position

Here’s a link to a video showing the proper Towel Pull Up:

Plate Tosses

Humongous arms will not be possible without challenging your limits. Therefore, if you’re someone who wanted machine-like strength, Plate Toss could be the best option for you. This workout allows you to snatch a heavy and moving plate. As a result, it builds a massive forearm strength and explosive grips.

Here are simple ways of doing plate toss:

How It’s Done:

  1. For the start, sitting on a bench with your elbows resting on top of your knees
  2. Then, hold a plate with a predetermined weight that you can comfortably handle
  3. Next, toss the plate upward and catch it using your wrist. Ensure that your elbows are still resting on your knees and your upper arms are immobile.
  4. Perform a routine with three sets of 20 repetitions

Also, plate toss can be done with a partner. Your gym buddy will toss the plate to you, and your main goal is to catch it using your wrist and forearm muscles.

Here’s a video of a Plate Toss workout:


You might ask yourself why it’s important to focus on your forearms instead of your abs. Well, the answer is simple. Your arms are more visible than your abs. Therefore, you must put extra attention in making it toned and strong.

Did you enjoy this article? Do you have other routines that help build massive forearms that did not make it to our list? Please let us know by leaving a comment below. I’d love to hear your inputs. Don’t forget to share this article with your friend to help the “Popeyes” of the fitness world.

Jake Tyler
Hi all, I’m Jake Tyler, over the past decade I’ve been working strong on my personal fitness levels. From the age of 16, I have been a kickboxer, and I’ve built up an incredible passion for fitness & self-improvement. This experience has led me to a career in personal training and health & fitness.

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