Best Forearm Workout Mass

Jacob Arms, Exercises, News 4 Comments

It’s great to have big biceps and triceps, however, when they start getting big you need to ensure that you are paying attention to your forearms. After all you don’t want to end up looking out of proportion. Here’s the best forearm workout mass gaining exercises you can perform.

forearm3

The forearms govern any movement in the wrist. Looking at the forearm muscles, we can see that there are two main parts to the forearm muscles. There are individual names for these muscles, to keep it simple let’s label them, wrist flexors and forearm flexors. The wrist flexors control the flexion/curling at the wrist and the forearm flexors control the upwards flexion/curling at the wrist.

finger curls

Finger Curls – Hold a barbell with underhand grip, hands spaced shoulder width apart. Allow your fingers to relax and the bar to slide down your fingers. Catch the barbell on the last finger joint. Curl the bar up as high as possible by closing your hands. wrist curl upPalms Up Barbell Wrist Curl – Sit on the floor with your arms resting out in front of you on a bench and your legs going under the bench. Grip a barbell with your palms facing up, allow your wrists to relax with the load. Execute repetition by curling your wrist upwards, pause, then return.wrist curl downPalms Down Barbell Wrist Curl – Sit on the floor with your arms resting out in front of you on a bench and your legs going under the bench. Grip a barbell with your palms facing down, allow your wrists to relax with the load. Execute repetition by curling your wrist upwards, pause, then return.

pronation

Dumbbell Laying Pronation – Grasp a unilaterally loaded dumbbell in hand with the heavy end by the thumb, on a bench, lay on your side (same side as your weight bearing arm) on top of your arm forming a 90 degree angle at the elbow, the loaded end of the dumbbell should point down. To execute the exercise rotate your risk so the palm is facing the opposite direction, pause, then return.

Comments 4

  1. I’ll be honest, I always thought I was pretty much stuck with smaller forearms as that is my natural build, can you see a big gain in size on your forearms?

    The other thing is due to having such small wrists I need t use wrist support a lot while lifting, will working on my forearms make me less dependant on wrist supports?

    1. Post
      Author

      Yo Nate,

      Thanks for commenting on our post, hope you will try out our recommended forearm strengthening techniques. I’m really glad you brought this up. Wrist wraps aren’t really necessary ever as a matter of fact. If you’re trying to push your 1RM then yeah fair enough, Becoming dependent on wrist wraps all the time tends to limit strength development in your wrist flexors and extensors. If you want your forearms to get bigger, you want to stop wearing the supports.

      To answer your question, yes, building up strength in your forearms will eliminate the requirement for wrist supports. Next time you are at the gym, observe the largest guys there, you will find the hulk sized gym goers do not rely on wrist supports.

  2. Man this is so true. So many people in the gym are benching and curling and completely forgetting about their forearms. Thanks for providing all these exercises for my forearms I will be sure to give them a shot! When I was younger I used to do rope lifts for my forearms. What are your thoughts on that exercise?

    1. Post
      Author

      Hey John, thanks for the comment, let us know how your forearm development comes along. Regarding the rope lift: It is a very beneficial exercise for your forearms, however, it can be a pain to carry the equipment to and from the gym or have it clutterinig up the house. You could sub it for the barbell exercises and get the same results. That’s my opinion.

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