How to Get Bigger, More Vascular Forearms (30 DAYS)

If you’ve been wondering how to get bigger, more vascular forearms, then you have come to the right place. In this video, I am going to show you exactly how to make the veins in your forearms more prominent while adding size to them at the same time. Not only that, but I am going to give a quick forearms building routine that you can do with nothing but an empty barbell.

Getting vascular forearms first and foremost comes down to nutrition, but not quite to the level you might think. To see the vein on the lower abs would require you to be at extremely low levels of body fat whereas the skin on the forearms is naturally much thinner. This means that you will not have to reach extremely low levels of body fat for them to become visible which makes this much easier to achieve.

How does supplementation play a role in forearm vascularity? Well, it depends on what you take. Many preworkouts will contain ingredients that will improve vascularity and pump. The two major ingredients responsible for this are L-arginine and L-citruline. These work as nitric oxide boosters and vasodilators, with citrulline being a bit more effective than arginine.

What about getting bigger forearms? How do we build big forearms with veins popping out of them? That comes down to the type of training that you are doing. Most dedicated forearm training comes in the form of dumbbell wrist curls and wrist extensions, done with very light weight. Unfortunately, this is not going to be enough to develop large, competed developed forearms. In fact, to train all the muscles of the forearms, you need to hit all the functions of the forearms as well.

This is easy to do once you know how to do them. Just grab a resistance band or a cable attachment and use resistance against the function of the forearm that you are going to be training. These functions include wrist flexion and extension, ulnar deviation, radial deviation, forearm supination and forearm pronation. The direction you move against resistance will help to build bigger, stronger, more impressive forearms that will allow for prominent veins to show off your hard work. Now, it doesn't matter if you do this with cables or bands, either way it is going to completely train your forearms.

These are not the only exercises you can do, however. I have shown before the barbell / kettlebell roller. Simply attach a band to the handle of a kettlebell or dumbbell, wrap the other end around the collar of a barbell in a rack, and then roll the barbell forwards or backwards make the weight travel upwards towards to bar. Once it reaches the top, slowly lower it down to continue the burn in your forearms. I promise you, if you've never tried this, it's a great option for building bigger, stronger, more vascular forearms.

You also have the option of more isometric exercises such as the dead arm hang or a farmers carry. Both exercises are more than just forearm builders however. The dead arm hang has a host of benefits such as improved shoulder health and mobility, mental toughness, and all important spinal decompression. The farmers carry is carries many of the same benefits but will also improve your stamina and conditioning. So, if you are short on time and don't have the option to train every function of your forearms, then opting for carries or hangs will be the best bang for your buck exercises you can do.

If you are going to stick with wrist curls and wrist extensions done with a dumbbell, then I would implore you to include a few sets of heavy weight as well. We know that muscles respond to both heavy and light weight, but if you are continuously using light weights to build big forearms, then you are going to need a novel stimulus at some point and one of the easiest ways to do that is to simply increase the weight and decrease the amount of reps you are doing.

If you are looking for a super fast forearm workout that you can do to make your forearms visibly pumped and more vascular in just two minutes, then follow the routine I am doing at the end of the video with nothing but an empty barbell to make your forearms pop.

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[athleanx]

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[LittleBpaulmuller-Owners]

0:55 Supplement
2:25 Wrist Flexion/Extension
3:15 Ulna/Radial Deviation
3:50 Pronation/Supination

4:35 Wrist Roller
5:25 Water (0.5-0.75 ounce per pound of bodyweight)
6:25 Hang, Farmer Carry
7:30 BB Workout Example

[calle]

Jeff, jeff, jeff. U already did the ultimate forearm vid years ago, and it is killer! But im still gonna try this. As always. You are the best!

[norbseyy]

Great video. A recommendation of my own though... rock climbing! It will work your forearms like crazyyyy. I have pretty vascular forearms because of it, and it’s obviously super fun in general!

[Mudmoss]

Jeff, your good attitude and sense of humor always helps lift my mood.

Thanks for being yourself, man!

[mattherrick]

Wringouts at the end of a racked barbell is a great idea, why didn’t I think of this. So much easier then what I’ve been cobbling together (don’t ask… 🤦‍♂️)

[terminatorbatspawn]

The Quality of This Video Is On Point and The Transitions are Clean. Well done.

[NotNykoh]

Been using Jeff’s old forearm workout for over 5 years now. Glad to see an updated one!

[machyavelli]

Great vid. Working it now. Who's playing that cranking riff near the end during that 2-minute barbell drill ???

[sandgroper]

great video Jeff . As always even though this is a forearm video, those eye popping biceps are still the highlight.💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪

[LenaKomarova-mdke]

Your editing are on point, appreciated it!

[incrediblez]

This is one area that needs work to be able to help me on bigger lifts. Thanks Jeff

[shanghai]

Jeff i just want to compliment you on your physique. Been a follower here for years and you always look in best shape💪

[pauldiaferia]

Another great video by Jeff!!!!
Thank you brother!!!!

[henriqueheraclio]

My dumbbell has screws, I normally take one side off and do forearm rotations with the off balanced weight. Together with other bands exercises it had cured my tennis and golf elbow injuries.

[agi]

These exercises are favorite exercises of arm wrestlers.

[throwplate]

Radial+Ulna deviation can be worked with an empty bar from a standing or sitting position. Just hold it straight down and curl it in a "cowboy unholstering a pistol" motion (I call it a holster curl to make it sound badass). Adjusting your hand position on the bar changes the balance and leverage working against the muscles greatly so there's still a lot of tension at the top of the rep. Adjustable dumbells can be used to by only loading one side.

[InquisitiveFerg]

I’m a nurse and I love putting IVs in the forearm. They are easier and safer for the patient in my opinion

[jacquesmesrine]

Mine have grown just by riding mountain bike in the woods. The grip has made my forearms work so much. Try it

[kanini]

Love the exercices with the resistance band. Thats good advice, thanks.