If you're looking to build bigger forearms, you're in the right place. The secret? Power moves that target those stubborn muscles with intensity and precision. Forget endless wrist curls—these five exercises pack a serious punch, combining strength, grip work, and functional movement to maximize growth. Let’s dive into the moves that’ll turn your forearms from skinny to stacked.
This old-school exercise is a grip monster. Grab a pair of heavy dumbbells or kettlebells, stand tall, and walk. Sounds simple, right? But the burn in your forearms tells a different story. The Farmer’s Carry forces your grip to work overtime, strengthening not just your forearms but also your core and shoulders. For maximum effect, go heavy—enough that you’re fighting to hold on by the last few steps. Pro tip: Try fat grips or thick-handled implements to ramp up the challenge even more.
Most people focus on bicep curls, but flipping the script with reverse curls hits the brachioradialis—a key forearm muscle—hard. Use an EZ bar or dumbbells, keep your elbows tucked, and curl with your palms facing down. The controlled eccentric (lowering) phase is where the magic happens, so don’t rush it. This move also sneaks in some brachialis work, giving your arms a thicker, more balanced look.
Ever seen those old-school wrist rollers with a rope and weight? There’s a reason they’ve stuck around. This brutal finisher torches your forearms like nothing else. Roll the weight up, then slowly lower it—no cheating. The constant tension forces your muscles to adapt, improving endurance and size. If you don’t have a wrist roller, DIY one with a dowel and a rope. Trust us, your forearms will thank you (after they stop screaming).
Hanging from a pull-up bar might seem basic, but it’s a killer forearm and grip builder. Aim for 30-60 seconds per set, focusing on maintaining a tight grip. As you progress, try one-arm hangs or add weight with a dip belt. Dead hangs also improve shoulder health and decompress your spine—bonus points for functionality. If you really want to suffer, throw in some towel hangs for an extra grip challenge.
Grab two weight plates (smooth sides out), pinch them together, and hold. This deceptively simple move targets the often-neglected finger flexors and intrinsic forearm muscles. Start with lighter plates and work your way up as your grip adapts. For an extra burn, walk while pinching—farmer’s carry style. Plate pinches translate directly to real-world strength, whether you’re carrying groceries or crushing a handshake.
Consistency is key—forearms respond well to frequent, heavy work. Add these moves to your routine 2-3 times per week, and you’ll start seeing veins popping and sleeves tightening in no time. Remember, big forearms aren’t just for show; they’re a sign of serious functional strength. Now go get after it!
