5 Best Exercises for Bigger Forearms (science-based)

There's an undeniable aura of strength that emanates from big, powerful forearms.

Whether you're wearing a snug tank top or an oversized shirt, the sight of well-built forearms distinctly signifies raw power and vitality.

While your forearms receive a fair share of indirect training already, it may not be a bad idea to include some direct forearm work, especially if they’re lagging behind.

And that’s why I want to share the 5 best exercises for bigger forearms.

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[ThormasOdinson]

The wrist roller exercise was no joke. I've been wanting to build bigger forearms and i was watching some videos on YouTube and came across this video and tbh at first i was thinking to myself, " i bet i can do it with a 10kg plate." So I ordered the wrist rollers online and tried them today. I started with a 3kg plate to test it out and after just doing 3 rounds of those, my forearm cramped the f out 😂. It works and i am humbled. Great video btw. 👍🏽

[rishisingh]

Wrist curls
Reverse wrist curls
Reverse curl
Forearm rotation

[Uneeke]

The best video I've found on the subject, with science and reasoning. Thank you. I'll be implementing all of these.

[Strix-gpxg]

No farmers walk? Its surely one of the best exercises for stronger and bigger forearms. Also for the grip...

[xoxobobo]

Ever since I watched Devon Larratt, I've been a big, big fan of forearms. It's insane. I adore. It gives you crazy arms. And it is something that impresses because it is unusual. I find that it's very understated and that there are few training videos on the forearms. But the burning sensation in the forearms. Amazing. Have I written enough that I love doing forearms? cause i love that.
Devon Larratt has amazing arms Legendary arms

[ceflaco]

I'm nearing fifty and I started going back to the gym recently. I found quite a few good channels for info and tips but you guys are a notch above. I've implemented many of your suggestions and I'm seeing amazing results. Don't change a thing!

[IKnowHowItEnds]

I do farmer carries at the end of every workout. Load them up with something heavy. Heavy Dumbbells or kettlebells work great. Do a few laps in the gym and carry it till you have no choice but to set it down. The laps help you set a goal or finish line so you hold it longer and at the same time keep your mind off the pain. Do this about 4 or 5 times. Your forearms will be screaming the next day. It's good for traps too. You can even do shrugs after every lap before you set it down to increase the effect.

[asimpson]

I just made my own roller weight two days ago. When doing my curls I hold my wrist closed for a set and open for a set. That moves the tension in the forearm but mostly in the bicep. I'm not satisfied with my forearm improvement from this so I built roller device (dowel rope and a weight plate).

I'm glad I came across this video when I did because I had my arms straight out for this exercise. The "Over 40 Dumbbells Only" series has been the biggest influence in my physical fitness path I restarted this year. Thank you.

[rounaksubramanian]

Wow simply just wow bro you are doing a excellent work for all of us by making this video and telling about these 5 best exercises for bigger forearms and keep it up and keep up the great work as always and take care
Keep smiling always

[Major.Tom.]

Thanks these are so practical & easy to add to any workout program

[kingadjust]

How does this split sound? I'm a beginner and I'm going to start my first official split- Monday: OHP, bench press, tricep french presses, and close grip bench press Tuesday: pronated grip pull ups, Supinated chin ups, bent over rows Wednesday: deadlifts, lunges, and hip thrusts is there anything I should add or change? 😎👍

[marcotrujillo]

OMG! What a great video. Thank you so much. It’s very informative. This is amazing!!

[shahriarrobin]

Reverse curl, Wrist Curl, Dumbbell Static Hold

[sadgoy.]

reverse curls with a thumbless grip... did not know that. Thank you for that tip.

[johnreece]

Watch out for the wicked tennis elbow caused by the unnatural rubbing of the tendon over the elbow joints! I’ve replaced reverse curls with behind the back wrist curls with a barbell Or smith machine superset with hammer grip curls

[maheshkanojiya]

What about rope climbing up and down
Just asking?

[kingadjust]

Every time i do bent over rows all parts of my forearms are very sore the next day more than any isolation movements is this a good forearm movement as well?

[dmichael]

Needed this. I’m tired of my slim forearms!

[cmarkn]

You might want to make sure you bring your hands to a complete stop at each end of the movement so you’re lifting and not just swinging the weight.

[Fyre_Blake]

It's pretty straight forward if you have some weight training experience. The rolling weight up and down (Wirst Roller) I didn't know about 2:20