Are you looking to add some size and definition to your forearms?
Well, you’re in luck! With the right exercises and dedication, it’s entirely possible to get massive forearms. We’ll show you the best forearm exercises and how they can be used to get bigger arms.
For starters, let’s talk about why developing your forearms is important. Not only do stronger forearms look impressive when flexing, but they also help with other areas of strength training and day-to-day activities—think lifting heavy objects or carrying grocery bags up a flight of stairs. Plus, having well-developed forearms gives an added element of protection against potential injuries while strengthening the overall structure and stability of your arms. Ready to learn more? Keep reading!
10 Best Forearm Exercises For Mass
In this article, we’ll discuss the top 10 forearm exercises for mass, including how to perform each exercise and tips for maximizing results. Whether you’re a bodybuilder, powerlifter, or simply looking to improve your overall strength, these exercises will help you achieve your goals. These 10 exercises are described in full detail below. Here are your 10 best forearm exercises for mass:
- Barbell Wrist Curls
- Barbell Reverse Wrist Curls
- Dumbbell Wrist Curl
- Dumbbell Reverse Wrist Curl
- Reverse Barbell Curls
- Hammer Curls
- Farmer’s Walk
- Barbell Wrist Rollouts
- Plate Pinch
- Dead Hang
Barbell Wrist Curls
For those looking to add serious mass to their forearms, barbell wrist curls are key. This exercise focuses on the flexor muscles of the forearm, which help with gripping and other hand movements.
To perform a barbell wrist curl, start by sitting on a bench and placing a barbell across your thighs. Holding the barbell with an underhand grip, slowly lower the weight until your hands are near your knees. Lift back up, curling your wrists as you do so. Aim for three sets of 10-12 repetitions per set.
Just make sure not to do too much too soon—it’s all about increasing reps over time as your forearms get stronger and to prevent any strain or injury. Before long, you’ll have bigger biceps that everyone will notice when you flex!
Barbell Reverse Wrist Curls
If you’re looking for the best forearm exercises for mass, you can’t go wrong with barbell reverse wrist curls. As bodybuilding legend Arnold Schwarzenegger once said: “You can’t be a great champion unless your forearms bulge with power.” And reverse wrist curls are one of the best ways to make that happen.
What it is
Reverse wrist curls are pretty straight-forward — you sit on a bench, hold a barbell in your hands with a palm-down position and curl your wrists up and down to work the flexor muscles of your forearms. Just remember to keep a tight grip on the bar and move your wrists only—the rest of your arms should stay still. This exercise can also be performed standing up.
Besides building mass, reverse wrist curls can help increase strength and grip power, which is important for all sorts of lifts like deadlifts, pull-ups and chin-ups. Doing reverse wrist curls in variations can also allow you to work specific muscles more effectively. For example, using alternating palms up and palms down movements will bring more emphasis on the inner hand muscles.
So don’t be intimidated—reverse wrist curls are an effective way to build serious forearm mass when done right!
Dumbbell Wrist Curl
When it comes to building overall forearm strength and adding mass to your forearms, dumbbell wrist curls are an absolute must. They are one of the most popular exercises for forearm training.
Dumbbell wrist curls work both the pronator and supinator muscles in the forearms, which is key for building overall forearm strength. Here’s how you do them:
- Start by sitting on a bench with a dumbbell in each hand and place your forearms on your thighs, palms facing up.
- Let your wrists hang off the end of your thighs while you hold the dumbbells—this is the starting position.
- With your elbows tucked close to your body, curl the dumbbells (one at a time) towards you while only using your hands—avoid using any other body parts during this movement.
- Hold at the top of the motion for a few seconds before slowly bringing it back down to its starting position in a controlled manner—this is one rep.
- Do three sets of 12-15 reps for maximum benefit and best results from this exercise.
By doing this exercise regularly, you can dramatically increase your overall forearm strength and size, as well as improve grip strength too!
Dumbbell Reverse Wrist Curl
The dumbbell reverse wrist curl is one of the best forearm exercises you can do to add mass. To perform this exercise, you’ll need a set of dumbbells and a flat surface. Start by sitting on the edge of a bench with your feet flat on the ground and arms resting over your thighs. Hold the dumbbells in each hand with your palms facing up, then slowly curl your wrists upwards, rotating your forearms as you go. Make sure to keep your wrists straight throughout the movement and focus on using just your lower arm muscles for maximal benefit.
Once you’ve reached peak contraction at the top of the wrist curl, pause for a second before slowly allowing the weight to lower back down to starting position. Do 8-12 repetitions for two to three sets each session for noticeable results in no time at all!
Reverse Barbell Curls
If you’re looking for the best forearm exercises to build mass, you can’t go wrong with reverse barbell curls. This exercise effectively targets your biceps and brachioradialis muscles, while also engaging your forearms. Plus, it helps you grow thicker arms and bigger forearms, especially with constant repetition.
How To Do Reverse Barbell Curls
Reverse barbell curls are performed by gripping a barbell or EZ curl bar with a pronated grip (palms facing downward) slightly wider than shoulder-width apart from each other. While keeping your elbows close to the body, lift the weight up by curling your wrists up towards the chest. Squeeze at the peak contraction for 1 to 2 seconds before slowly lowering the weight back down until your arms are extended but not locked out. Repeat for desired reps and sets then switch arms if necessary.
Tips for Maximizing Your Results
To get the most out of reverse barbell curls and maximize your results, remember to keep proper form and take caution when lifting heavier weights. Additionally, here are few quick tips:
- Keep your shoulders squarely focused over the hips throughout the motion
- Don’t swing or use momentum to pull up the weight–move slowly while engaging your forearm muscles
- Don’t allow wrists to hyperflex or hyperextend
- Maintain a strict control throughout each repetition
Ready for some serious arm-building? Hammer curls focus on the brachioradialis, the forearm muscle that runs from your bicep to your wrist. It’s a critical contribution in any forearm workout, and they’re pretty easy to do—all you need is a pair of dumbbells.
To perform a hammer curl:
- Stand up straight with your feet shoulder-width apart and hold a dumbbell in each hand at your sides.
- Exhale and flex your elbows as you curl the weights up towards your shoulders, keeping your palms facing each other (just like a hammer).
- At the top of the movement, pause for a beat before inhaling and slowly lower them back down.
- Do three sets of 10 reps and you’re done!
Hammer curls will help build bigger forearms by targeting both biceps and brachioradialis muscles, ultimately leading to stronger lifts and greater gains — perfect for anyone training for size or strength.
If you want more info on hammer curls, check out our “Ultimate Guide to Hammer Curls”
If you’re looking for forearm exercises that can help you build mass, the Farmer’s Walk is a great option. It’s one of the simplest yet most effective exercises out there.
When you do a Farmer’s Walk, you typically take two heavy dumbbells and walk with them at your sides while keeping your arms bent slightly. You walk at a normal speed for a set distance — usually around 25 yards — or a set amount of time, such as 10 minutes. The combination of carrying the weight in your hands and walking is what puts the stress on your forearm muscles, helping to build mass in that area.
You get even more out of this exercise if you vary the distance and weight of the dumbbells and the length of time that the Farmer’s Walk lasts. Doing this helps keep things interesting and also helps you push yourself harder. Plus, it helps target different parts of your forearms each time to ensure that all parts get total-body fitness focus.
Barbell Wrist Rollouts
If you’re looking for the best forearm exercises for mass, then you should consider barbell wrist rollouts. This is a simple yet effective exercise that targets your forearm muscles and helps to build strength and size.
To perform barbell wrist rollouts, all you need is a barbell and a flat surface. First, grab the barbell at shoulder-width apart with palms facing away from you. Then, maintaining the same grip, slowly roll the bar out in front of you as far as possible. Be sure to keep your back straight and your core tight throughout the entire movement. Once you reach maximum extension, hold for one second before slowly rolling back to the starting position.
Doing this exercise helps to build wrist strength and stability which is important for overall forearm health. Plus, it helps to build strong forearms that are essential for building mass in other parts of the body. It’s an excellent choice if you’re looking to add size and power to your forearms.
Let’s talk about an often-overlooked exercise to build up your forearms: the plate pinch.
The plate pinch is a great way to target the smaller muscles in your forearms, making them look defined and toned. It’s a simple exercise you can do without any equipment—all you need is a barbell plate or two!
To start, grab the weight plates with each hand, and make sure the smooth side of the plate is facing out. Then, while keeping your arms straight and still, try to squeeze your hands together as hard as you can and hold for a few seconds. Release; then repeat for 8-12 reps. You can increase or decrease the number of reps depending on how challenging you want it to be.
This exercise not only strengthens your forearms but also helps improve grip strength and overall arm control—which is necessary for everyday tasks, like opening jars or doing more intense activities like rock climbing or weightlifting. With consistent practice, you’ll be able to lift heavier weights and perform better during other exercises that involve gripping onto objects.
When it comes to building your forearm mass, a dead hang is one of the most effective exercises you can do. The move itself is simple: just hold onto a pull up bar or some other overhead bar and let your body weight hang there.
But don’t be fooled by its simplicity—this exercise can seriously work your arm strength and muscle mass if done right. Here’s what to keep in mind:
Flex your forearms on the way up
Instead of just reaching up, actively flex your forearms to get more out of the move. Feel free to alternate between gripping with fingers facing up and down, as well.
Pull with your lats
Don’t just attempt to pull yourself up with your arms — use your lats as well, since they’re connected to your arms and will help you get more out of the exercise. You’ll feel a greater burn for sure!
Keep proper form
When attempting this move, make sure that you practice proper form and avoid swinging from the bar — doing so could possibly cause injury in the long run.
Dead hangs are one of the best moves when it comes to adding mass to your forearms — plus, because there’s not a lot of movement involved, you don’t need any additional equipment. All you need is a sturdy bar that can take all of your weight!
How Often To Train Forearms
For maximum results, forearms should be trained 3 times per week. My suggestion is to pick 3 of the above exercises and rotate through them so you are hitting each of the 3 once per week.
Keep a log book! Track your progress. If you find you are no longer making progress (adding reps or weight) for a few weeks, pick one of the other exercises from above and keep going.
By combining the forearm exercises we discussed, along with smart training principles and regular tracking, you’ll grow the forearms you’ve been looking for.
Building strong and powerful forearms is an important aspect of any fitness plan, as forearm strength allows for better grip and better control of the weight you’re lifting. Whether you’re looking to build your grip strength in order to succeed in a sport, or simply want to sculpt your arms, these are the best forearm exercises for mass.
These exercises will make your forearms bigger and stronger, but they won’t yield results if they’re done too lightly or without the proper form. Keep in mind the key tips we discussed, such as using proper form, using the right weight, and taking frequent breaks. When you take these tips into consideration, you’ll be well on your way to having Blacksmith forearms in no time.