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How to Get Bigger Forearms: 7 Exercises to Blow up Your Arm

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 7, 2023

Are you looking for ways to increase the strength and size of your forearms? If yes, you are at the right place. It all starts with understanding the anatomy of your forearm muscles. This perfectly guides you on the right exercises to perform.

Generally, the forearm comprises the brachioradialis and wrist flexors. Proceed and understand the perfect forearms exercise routines to perform. Try out different exercises and settle down for the ones you are comfortable with.  Afterward, progressively try out delicate ones as time progresses.

You can only get bigger forearms in the long run if you remain committed to your workout timetable. Proteins are bodybuilding meals. This is why you should include meals rich in proteins in your diet.

Quick Summary

  • For bigger forearms, engage in forearm exercises like the farmer's walk,  wrist curls, reverse barbell curl, and towel pull-ups.
  • Increase protein intake as it builds more muscles in your forearms as you work out.
  • Use thick dumbbells and bar handles because they activate more muscles in your arms and hands muscles growth.
  • Supplements can be combined with exercise, a healthy diet, and enough sleep for the next level of forearm size.

7 Best Exercises for Bigger Forearms

The best exercises to get bigger forearms are farmer’s carry, wrist curls, towel pull-ups, performing wrist rollers, reverse grip barbell curls, and palms-down and up dumbbell wrist curls.

Combining these exercises will help you add strength and muscle mass to your forearms, and maybe even improve your grip.

1. Farmer’s Walk

Farmer’s Walk

When doing a farmer’s walk, use dumbbells, kettlebells, or a trap bar. Perform this exercise by squatting to grip your selected weights in each hand and pulling them up as you stand up straight.

Hold them as you walk 25-50 yards. Then repeat this exercise 8 times.

The farmer’s walk targets not only your arm muscles but also the muscles all over your body. It also helps improve your pronated grip strength.

2. Wrist Curls

Wrist Curls

To perform a wrist curl, hold a dumbbell in each hand and rest your forearms on your thighs. Lift the dumbbells by curling your wrists.

Afterwards, lower the dumbbells. Do not move your elbows.

Since you are only using your wrists to lift the dumbbells, your entire forearm is being worked here. You can also use a barbell.

3. Towel Pull-Ups

Towel Pull-Ups

Towel pull-ups are done much like a regular pull-up, except you use a towel to lift yourself up.

Throw a towel over a pull-up bar and use each side to pull your body up.

Remember to not tie knots in the towel.

These exercises strengthen your forearms and help improve your pronated grip strength.

Related Post: Best Power Towers

4. Performing Wrist Roller Exercises

Performing Wrist Roller Exercises

A wrist roller is a piece of equipment shaped like a cylinder that has a weight attached to it by a rope. To work your wrists and forearms, overhand grip the wrist roller and lift it parallel to your shoulders.

Slow rotate one wrist after the other, turning the wrist roller in your hands and slowly winding the rope with the weight attached around the roller.

As your strength improves, you can gradually add more weight to the wrist roller.

5. Reverse Barbell Curl

Reverse Barbell Curl

Grip the barbell with an overhand grip. Your palms should be facing down.

Lift the barbell up to your shoulders, bending at the elbow flexion and only moving your forearms. Your biceps should remain stationary.

Hold the barbell in this position before lowering it - you can also your a curl bar for this exercise - see here for more curl bar exercises.

Repeat 15-20 reps for 3 sets.

6. Palms-Down Dumbbell Wrist Curl Over a Bench

​​​Palms-Down Dumbbell Wrist Curl

Kneel in front a bench and rest your forearms on it. Take a dumbbell in each hand with an overhand grip and let your wrists hang over the edge.

Slowly lift the barbell up using your wrists and without lifting your arm off the bench. Hold this position for a moment and then lower the barbell back down. Your forearm should not move.

Repeat 15-20 reps for 3 sets.

7. Palms-Up Dumbbell Wrist Curl Over a Bench

Palms-Up Dumbbell Wrist Curl

Like the previous exercise, kneel in front of a bench, resting your forearms on it, and hanging your wrists over the edge. Use an underhand grip to grab a dumbbell in each hand. Your palms should be facing up.

Without moving your forearms, lift the dumbbells up using your wrists, hold, and lower them back down.

Your forearms should never leave the bench. Repeat 15-20 reps for 3 sets.

You can also watch this video to learn more about this exercise.


What is a Good Forearm Routine?

A good forearm routine is essential when you are trying to get forearm growth. When training your forearms, you have to find a workout that uses the right amount of weight to target the proper muscle groups and build muscle.

To keep you from searching all over the internet for the perfect forearm routine, we have put one together for you!

To get bigger forearms, perform 3 sets of this recommended routine at least once a week, but two times a week if possible. Do 15-20 reps of each exercise to get the most out of your forearm muscle growth.

You can substitute any of our previously mentioned exercises into this routine. The aim is to perform 3 sets of 3 different exercises.

Related Posts:

1. Reverse Barbel Curl

Reverse Grip Barbell Curls

Sets: 3
Reps: 15-20
Rest: 60 sec

2. Palms-up dumbbell Wrist Curl Over a Bench

Palms-Up Dumbbell Wrist Curl

Sets: 3
Reps: 15-20
Rest: 60 sec

3. Wrist Roller Exercise

Performing Wrist Roller Exercises

Sets: 3
Reps: 4-5 Reps
Rest: 90 sec

Tips on Building Forearms


Exercising your forearms is the best way to gain forearm strength. A recent study has determined that doing forearm workouts consistently can improve your strength and form. [1]

However, there are certain things you can do the next time you hit the gym to see better and faster results.

Follow these tips during any exercise, not just forearm workouts, to maximum forearm growth and fitness.

  • Indirectly Work Your Forearms
    To get bigger forearms faster, you should train even when you are not focusing on them. This means squeezing whatever you are holding during any exercise you do, whether it be a pull-up bar, dumbbell, or the handles of a machine.

    Just squeezing them as hard as you can every time you get the chance will help activate more of your forearm muscles and lead to bigger gains.

Indirectly Work Your Forearms
  • Use Thick Bars and Dumbbell Handles
    Whenever possible, use thick bars and dumbbell handles because it can activate more muscles in your arms and hands.

    If there are no thick bars available, tools like Fat Gripz that easily attach to any bar to increase the thickness can come in handy.

FAQS on Getting Bigger Forearms

Should I use straps?

No, you should not use straps if you want to get bigger forearms. Using straps may help you perform a couple extra reps, but they don’t help muscle growth or grip strength. [2]

Straps actually take some of the load off your upper arms, which can be a good thing if you can’t lift heavy weights. However, if you are targeting your forearms, it won’t help their muscle growth.

It is best if you slowly work your way up to using heavier weights as you grow stronger instead of using straps for your upper arms.

Should I use chalk?

It depends. Chalk is mainly used to help you get a better grip on the equipment you are using and to prevent slippage when lifting a heavy dumbbell.

While this is helpful, not using chalk can actually activate more muscles and make them work harder.

Trying to maintain a grip when your hands are sweaty or you feel the equipment slipping can activate more muscles as you try to keep everything steady. [3]

Basically, it is up to you and how comfortable you are with using the equipment.

Should I take supplements?

If you nail the basics (sleep, nutrition and training hard), then you will see growth in your forearms, even without supplements.

However, if you want to take your body to the next level in a safe, natural, and legal way, then consider CrazyBulk. They're 100% natural, safe, & legal steroid alternatives.

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crazybulk tony-before-after

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Our Final Thoughts on Building Forearms

Growing your forearm muscles doesn't have to involve drastically altering your current habits.

Adding new workouts and techniques to the ones you already know is probably all it takes to see a difference in your muscles.

As an added bonus, you might lose weight and enhance your health. Starting with something as simple as meal prep, incorporating this workout, and including high-quality protein supplements might give you the boost you need to achieve the massive forearms you desire.

The trainers and clients here at Total Shape personally tested these supplements.


  1. Szymanski, D. J., Szymanski, J. M., Molloy, J. M., & Pascoe, D. D., Effect of 12 weeks of wrist and forearm training on high school baseball players, retrieved from
  2. Stonecipher, Dale Richard & Catlin Pamela, The Effect of a Forearm Strap on Wrist Extensor Strength, retrieved from
  3. The Journal of Strength and Conditioning Research, Hand-Grip Strength as a Predictor of Muscular Strength and Endurance, retrieved from
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2 thoughts on “7 Best Forearm Exercises to Increase Size & Strength

  1. I usually have a massive forearms workout, but with these variations, I don’t think I’ll ever get bored.

  2. So far, I’ve tried a few of the things listed here on how to get forearms big. So far, so good!

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