Top 4 Exercises To Build Massive Forearms

Give your forearms the attention they deserve.

With all the concentration on the major muscle groups like quads and hamstrings or biceps and shoulders, it’s easy to forget about some of the other muscle groups that are equally important to your physique. The forearms are one such muscle group that doesn’t get enough attention.

Now, when we say not enough attention, we mean that during a workout forearms seem to be less of a priority, mostly for the fact that working the biceps or triceps can usually mean working the forearms as well. But if you have some flimsy forearms and want to get them into fighting form, then here are some great exercises to get the job done.

Barbell Wrist Curls: 1 set, 100 reps

Hold the barbell with two hands in a overhand grip being sure to have the barbell behind your back. Be sure to hold tight then curl your hand up and towards your wrist. Trust us when we say that after 100 reps your forearms are gonna kill. This will work wonders for the muscle group.

Dumbbell/Barbell Wrist Contractions: 2 sets, 1 rep (static hold)

This exercise is as simple as all the others and provides some major gains. Grab two heavy dumbbells or a barbell, take a seat on a bench and keep your arms straight. Proceed to curl your palms toward your inner forearm and hold for 60 seconds. If you’re feeling confident hold until failure on the second set.


Plate pinches: 2 sets, 1 rep (static hold)

A plate is not just for barbells. By taking a barbell plate or two and gripping it between the thumb and fingers you’ll not only be working your forearms but your grip strength as well. Hold the plates for about 90 seconds for each set. If you’re able to, go ahead and increase the weight.

Hammer wrist curls: 3 sets, 12-15 reps

These should whip your forearms right into shape. Find a flat bench and rest your forearm over it with your hand over the edge, your thumb pointing upwards. Pull your thumb toward your wrist while keeping a tight grip on the dumbbell.

Try these forearm exercises and watch your arms grow in no time. Let us know your results in the comments below and be sure to follow Generation Iron on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.



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