Subj: How to Build Large Forearms and Develop Grip Strength
Forearms need to be trained just like everything else.
Look around your gym and look how many people train forearms.
In my gym, I’ve counted ZERO in the past year (besides me). Not one wrist curl, hell, not even a reverse grip barbell curl.
Most men have underdeveloped forearms (myself included), for this reason.
Small forearms lead to weak grip, which hinders other lifts.
If your grip gives out before your target muscle, you have a problem.
Imagine doing bent over barbell rows and your grip gives out before your lats fatigue.
You’re lat training would be shit.
“But I can just use straps.”
You could, but that will make the problem worse. My suggestion is lose the straps and buy fat gripz. Then use them for every pulling exercise (rows, deadlifts, etc.)
Fat Gripz are great if you want to supercharge your forearm development and grip strength quickly.
How to Train Forearms
Even if you’re an experienced lifter there’s a good chance that you’re forearms are nowhere near their full potential.
Forearms are easy to overlook while training, and years of neglect leave people with thin forearms. Many people think that forearms get enough training indirectly. In some cases this is true, however most people will benefit from direct forearm training.
Whatever it is you need to understand your forearm muscles to work them the right way.
Forearms require a lot of stimulation to grow. Heavy weight, light weight, fast reps and slow reps are best for maximizing forearm results. Frequency is important too. You can literally work out your forearms everyday. Bruce Lee did it. So did Arnold. Check out their forearms. Pretty impressive.
Training forearms helps your other lifts become stronger. Big forearms are also one of the main indicators of strength.
As George Foreman so eloquently put it: Forearms pack a Wallop. Big forearms signal strength. Your forearms are highly visible muscles and big forearms can give you the benefit of actual and perceived strength.
People use your forearms as an indicator of your overall fitness Hollywood knows this. Male models know this. That’s why they make it a point to work on their forearms. A lot. Look at the models in clothing ads. they all have large forearms compared to their upper arms.
I neglected training forearms for a long time. I just figured they got trained when I did my bicep curls and pull ups. After a while it became obvious my forearms where lagging behind. They didn’t add anything to my frame and undermined my arm development.
Forearms are a stubborn muscle that’s used to a lot of movement thus can take a lot of volume and can be worked often. They need a lot of direct, focused, dedicated work to grow.
The simple solution to build bigger forearms is to lift them hard and lift them often.
Use the information below to create your own forearm workouts. These are the best forearm workouts you can do.
Pick two of the following exercises and do 3 sets of each as fast as you can, back to back, 2-3 times a week. This is your secret weapon to big big forearms.
The Best Exercises for Bigger Forearms
#1. Reverse Curls with Straight Bar or EZ Bar
This lift is great for building the forearm ‘flair’ on the outside of the forearm that leads up the elbow. It helps create forearm muscle width to add definition between your upper and lower arm.
This is what a lot of male models do to give them great looking arms. Perform reverse curls just like regular barbell curls except grip the bar from the top with your palms facing down.
#2. Standing Barbell Behind the Back Wrist Curls
These are perfect for building the inside of your forearm
#3. Seated Barbell Wrist Curls and Reverse Wrist Curls
Sit on bench with a leg on each side. Grab a barbell put your forearms on the bench elbows and forearms pressed together, palms facing up. Position your arms so your hands hand over the edge of the bench comfortably. Let the weight pull your hands down, bending at the wrist until your hands are straight vertical with the floor.
There should be no pain in your wrist. only a stretching sensation in your forearms. Let the weight dangle, under control, to your finger tips. then flex your forearms, clinch the weight into your fist and curls your hands up toward your bicep. Make sure your entire forearm is flat on the bench and are pressed together throughout the entire lift.
#4. Farmer Carries
Pick up a heavy weight, squeeze the weight hard in your hands, and walk. Keep walking until you can’t hold the weight anymore. Set it on the ground. Catch your breath for a few seconds, then grab the weight and walk some more.
Use a weight with a thick grip – kettle bells are the best. This will put the most tension on your forearms.
Bonus Tip: Get a power gripper for the home, office or both. Keep one at your desk and another in your man cave. You can even jog with one in each hand and get some reps in while doing your cardio. The best gripper on the market: (amzn)
4 Tips for Building Bigger Forearms
Vary Your Lifting Tempo
Sometimes it’s good to mix up your lifting tempo. On some sets Go fast and on other sets go slow. For reverse curls try going slow – take 4 seconds to lower the weight then take 2 second to raise it back up again.
Don’t use momentum at any time during the lift. This defeats the purpose by taking tension of the muscle. Time under tension is critical for muscle growth.
For wrist curls take as much time as you need to get the full range of motion. Once you got the motion down then speed things up and rep it out.
Focus on Flexing Your Forearms Hard
Before you even start the rep, focus on flexing your forearm as hard as you can and using only that muscle to move the weight. Squeeze your grip as tight as you possibly can through the entire set. This will help increase intensity and allow you to focus on using your forearms to move the weight.
Don’t Use Lifting Straps
If you don’t have the grip strength to handle a load then you have no business lifting it in the first place. Don’t use straps to lift weights. A lot of people use straps for pull ups, rows and deadlifts. Don’t do this if you want to increase your forearm size.
Train Your Forearms Frequently
Your forearms are system of tough muscles, they are resilient and can take a lot or work to grow. Think about it. the muscles in your forearms control your hands, fingers and help your elbow bend.
They are used to a lot of movement. You can workout your forearms every day to every other day for best results.
Mix up the exercises, weight and rep ranges you use every once in a while.
With some honest effort, you can build some pumped up, powerful forearms.
Working your forearms strengthens the muscles that are damaged by working on a computer. Training forearms regularly can help resist negative effects to your wrists caused by desk jobs.