How To Get Bigger Forearms

If you want to get bigger forearms, which are these muscles here on the front of your arm, then you can actually just do bicep work. Whenever you work your biceps, your forearms have to help out and will grow. However, if you specifically want to get bigger forearms for your sport or just because you want them, then I will show you some exercises which will specifically get you this.

Now, first of all, we have the reverse forearm curl. Coming here, basically, we are doing a bicep curl with the hands the other way around. This is called a connected grip.

What we are going to do is a pro connected grip, so palms facing in toward you. Then, just like a bicep curl, we are going to come up and then down. So, it looks exactly like a bicep curl, but because my hands are the other way around, my biceps are put in a weak position so that my forearms do a lot more work.

Up and down. If you look at my arms, they are stuck completely against my side. Up and down.

I only did a few reps and already I can feel like a burning here. If you work the forearm, you do feel like a burning, they feel like twice the size very quickly. Another exercise that you can do with the dumbbell, rest your forearm on your hand and go up and down.

Up and down. And it looks quite easy. You do not need a heavy weight, three, four, five kilos, maximum.

After about ten reps, you will really feel the burn. Up and down. And finally, kettle bells.

Now, the thing about kettle bells is you can do any exercise and because you are gripping the handle quite hard, it works the forearm. For example, if I do a shoulder press, like that, up and down, I am gripping so hard to stop it flopping over that my forearms and grip flexors are working super hard. So, you have got a couple of exercises, one with a dumbbell, we have got the barbell.

You can just use bicep curls or you can use kettle bells. Lots of different options to get the forearms stronger and harder. .