Train this grip by varying the way you hold your weights. It’s true that the traditional bicep curls work the biceps to a much greater extent than the forearms. And hammer curls would be the next best option, especially since they tend to be more friendly on the wrists. But by incorporating these 5 different categories of forearm exercises, you’ll now be able to effectively target all of the forearm muscles. Gripping a towel instead of the bar, however, skyrockets the work on your forearms—now, you have to crush the towels just to stay up and squeeze even tighter to pull yourself up. The other end of the rope is attached to a weight. Grabbing the barbell with an overhand grip and, keeping your upper arms pinned to your sides, simply curl the bar. "I like to use a dumbbell and let it roll out into my fingers [on the extension phase]. The 4 BEST Muscle Building Supplements (And How Much They Help), The Perfect Push Up Form To Build Muscle (AVOID THESE MISTAKES! Set your incline bench to 45 to 60 degrees. And one great exercise to accomplish this is dynamic barbell suitcase holds, where you: As you do so, the various forearm muscles responsible for adduction and abduction of the wrist will then be forced to work to balance the weight. Barbell Wrist Curls – 4 Sets 30 Reps. Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. In addition, another great exercise is simply performing wrist abduction and adduction using cables. With your upper arms flush against the pad, curl the weight as high as possible and squeeze the contraction. In fact, studies (here, here) that have analyzed the effect of adding in additional forearm exercises into existing training regimens have found that it significantly increases forearm size and strength to a much greater degree. Get a Grip. You must actively pinch two plates (or more) together so they don’t slip. Next, do the opposite with wrist abduction and increase the weight over time. Place a Fat Grip around the dumbbell handle. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), 15 Exercises To Make Your Forearms Bigger and Stronger, The Skinny on Getting Lean: Low-Carb vs. Low-Fat, 10 Superfoods to Eat During Cold and Flu Season, How Sarah Apgar and FitFighter are Changing Fitness, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, Commitment to Ticket Holders Sends Olympia to Orlando, Gene Mozee: Bodybuilder, Editor, Photographer, Shawn Ray: A Pound-For-Pound All-Time Champion, Breathing Tips From Halle Berry's Trainer, Phil Heath Officially Started His Olympia Prep, Flex Lewis Took a Year Off Before — It Paid Off, Shaq Talks Mr. Olympia and Bodybuilding Motivation, The 50 Best Fitness Influencers on Instagram. Squeeze your biceps hard at the top of the curl, slowly moving them back to the start position. Loop a thick towel around a barbell making sure your hands are  still able to completely close when you grasp it. Again, gradually progress with heavier weight as your strength improves. Don’t be surprised if you can only do one or two on your first try. Lie face-up on the bench, keeping your feet planted on the ground. Don't waste your time (or potentially injure yourself) with these ar... Make sure these arm exercises are part of your regular routine. With a dumbbell held tightly in each hand, cheat the weights, like you are doing a clean, and then move the weights to the top position of a curl. Put these exercises to work and get thicker, fuller forearms—fast. They took a few steps at a time. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. Lower the bar with control without locking your elbows. Lower the weights back down slowly for 5 counts. That’s because of two reasons. And to progress with this exercise, simply load it with more weight or aim for more reps. Pinch carries activate your forearms by forcing you to squeeze your fingers so the plates don’t separate. The first thing we can do when it comes to how to get your forearms and wrists bigger is to change to a pronated grip instead of a supinated grip. And second, they’re also some of the largest muscles of the forearm. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Implement them, and you’ll finally see the forearm growth you’re after. With your shoulders back and your arms locked at a 90-degree angle to the floor, curl the dumbbells toward your shoulders. And this is why next we’ll want to move onto a forearm exercise that incorporates adduction and abduction of the wrist. So what are the best forearm exercises that you should start including into your routine? Do 3-4 sets. If this is too hard, however, start with just one hand grabbing a towel and the other hand grabbing the pullup bar. And their respective movement functions. So, reverse curls are obviously a great option to enable you to do this. The author shall not be liable or responsible for any loss or damage allegedly arising from any information or suggestions within this blog. See how to do it. All matters regarding your health require medical supervision. Your email address will not be published. The farmer’s carry is an essential exercise to build a vice-like grip and powerful forearms. But we know based on research that dynamic contractions that take the forearms through their full range of motion are better for muscle growth (Study 1, 2, 3, 4, 5). Now although this alone will hit many of forearm muscles, it’s important that you don’t just stop here as most people do.