If you’re dreaming of Popeye-level forearms that turn heads and make sleeves feel like a straightjacket, you’re in the right place. Building thicker, more muscular arms isn’t just about bicep curls—it’s about targeting those forearms with precision and intensity. The good news? You don’t need a spinach can to get there. With the right moves and consistency, you can start seeing serious gains in no time. Let’s dive into five mass-building exercises that’ll have your forearms looking like they belong in a comic strip.
If you’ve ever seen someone walking around the gym with heavy dumbbells in each hand, they’re probably doing the Farmer’s Carry. This move is a beast for building forearm strength and size. It’s simple but brutally effective. Grab the heaviest dumbbells or kettlebells you can handle, stand tall, and walk for a set distance or time. The key here is to maintain a strong grip and keep your core engaged. Your forearms will be screaming by the end, but that’s how you know it’s working. Pro tip: Start with lighter weights to nail the form, then gradually increase the load as your grip strength improves.
Wrist curls are a staple in any forearm-focused routine. Sit on a bench with your forearms resting on your thighs, palms facing up, and a dumbbell in each hand. Slowly curl your wrists upward, then lower them back down. This move isolates the forearm flexors, giving them the attention they deserve. To mix it up, try reverse wrist curls (palms facing down) to target the extensor muscles on the top of your forearms. Remember, slow and controlled movements are your friend here—no jerking or swinging allowed.
Hammer curls are like the Swiss Army knife of arm exercises. They not only work your biceps but also hammer (pun intended) your forearms. Hold a dumbbell in each hand with your palms facing your torso. Curl the weights up while keeping your elbows close to your sides. The neutral grip position puts extra emphasis on the brachialis muscle, which sits between your biceps and forearms, giving your arms a thicker, more defined look. Plus, your forearms get a solid workout from stabilizing the weights throughout the movement.
If you’re ready to level up your forearm game, the reverse grip barbell curl is your go-to. Grab a barbell with an overhand grip (palms facing down) and curl it up while keeping your elbows stationary. This variation shifts the focus to your forearm extensors, which are often neglected in traditional curls. It’s tougher than it looks, so start with a lighter weight and focus on perfecting your form. Over time, you’ll notice your forearms getting stronger and more defined.
Plate pinches are a no-frills, old-school move that’ll test your grip strength like nothing else. Grab two weight plates (smooth sides out) and pinch them together between your fingers and thumb. Hold for as long as you can, then rest and repeat. This exercise targets the muscles responsible for grip strength, which are essential for bigger, more powerful forearms. Start with lighter plates and work your way up as your grip improves. Bonus: This move is also great for improving your performance in other lifts that require a strong grip.
Building Popeye forearms isn’t just about aesthetics—it’s about functional strength that translates to everyday life and other workouts. Incorporate these five moves into your routine, stay consistent, and watch your forearms grow. And hey, if you want to eat a can of spinach for the vibes, we won’t judge. Just remember, the real magic happens in the gym. Now go crush those forearm gains!
