How To Get Big Forearms

If you are looking to get big forearms, I am going to show you two exercises. First of all, we have got the reverse curl. Now, this is a bit like a biceps curl.

A biceps curl, you hold like this and you go up and down which works your forearms a little bit. If you want to emphasise the forearms, you put your hands the other way around. This is called a pronated grip.

Stand up there, body straight, chest out and slowly curling up and down. Like I said, you are still working your biceps to some degree but it is putting much more strain on your forearms, so these muscles down here. Now, I would recommend to do about twenty percent less weight than you would normally do with a biceps curl.

So if you normally do twenty kilos, go with about fifteen, sixteen, seventeen, originally, because you are going to be a little bit weaker. Another exercise you can do is a thing called a hammer curl. Again, it is a variation from a standard biceps curl.

On a standard biceps curl, you have a supinated grip, palms outwards and you go up and down, which works a little bit of the forearms and the biceps, but by rotating it ninety degrees and going up and down, you are putting much more strain on the forearms so they get bigger. Up and down. Now, one thing you have to watch for, in the gym, you find a lot of people go swinging and their elbows move away.

This is bad form. You want to keep your arms locked up against your side. Slowly going down, slowly going up.

Again, I would drop the weight about twenty five percent less than a standard biceps curl. So if you normally do about ten kilos, start maybe at seven or eight kilos because it is a little bit more difficult. So, to recap, you have got the reverse curl and you have got the hammer curl - two exercises to help you get big forearms. .