How To Get Big Forearms The Most Effective Way

Having big forearms indirectly tells something about you. You don’t need to say anything about it, but people will notice how good your physique is just by seeing your arms. In the old days, probably this is the reason why women are attracted to a great physique, having big arms means you work hard.

But today, having huge forearms doesn’t necessarily involve field work or stuff other heavy duties. An office executive can have big muscles too! But what are the ways on how to get big forearms? What exercises focus on increasing the size of the forearms?


You may have that in mind and probably a few more complicated questions. Besides, working out is not just lifting iron, there’s proper technique too. What is the best way of working your forearms out? There is actually a good selection of things you can do and enumerating it is easy.

But before we get there, let me give you the important things you need to know when working out. I’ll blurt it straight out, in the beginning, so that you won’t forget about it!

Working Out Is Work

Don’t be discouraged if you don’t get to lift the big boy stuff. The big boys used to be little boys too! They started with small weights and worked their way a few pounds at a time. They didn’t start out flexible; they didn’t start out with big forearms already! They took a few steps at a time.

Don’t be discouraged if you don’t have big gains at first. After all, bodybuilding takes time. You work for it, and you build it. It takes gallons of sweat, sore muscles, and even giving up some of your favorite things in life in exchange for a better body.

Gaining bigger muscles will take a year or two if you will not be skimping on workout days. Yes, it takes that long! Cheating (steroids) can cut a few months from your journey, but it’s not safe! There’s a reason why they are not legal.

Eat Your Way To A Bigger You

How To Lose 20 Pounds In 2 Weeks

It’s not just possible to achieve a big and muscular body without eating the right types of food in right portions. Eating is a third of the muscle gaining equation. Working out is a third, eating right is another third of the formula.

  • Protein

The eating guideline is quite simple. Muscle is made of protein. Eating less than recommended will not allow you to optimize your gains. Eating too much or supplementing too much protein can ensure you get the right amount and whatever is in excess will do nothing. It just means a waste.

  • Carbohydrates

Eating carbohydrates can fuel your energy. Eating less means that you will be a little weak and will result in a poor workout. This is where it gets tricky. Eating too many carbohydrates can lead to undesirable weight gain. You will gain excess fat. It’s tricky too! It probably is trickier than protein!

When you eat less, you grow weak. When you eat too much, you will gain weight. You need to perfect your own balance of carbohydrate consumption. You will need a calculator and experiment a little to come up with your correct range.

  • Roughage

This may seem like something that is not related to body building. But, fiber consumption is an integral part of maintaining a healthy digestive tract and a healthy heart. Yep, there are two types of fiber; soluble and insoluble fiber. Both works wonder in your body.

A healthy body means you can perform and train better. Plus, while you are at it, why not take eating healthy seriously? Your body will thank you for it!

  • Vitamins And Minerals

If there are no vitamins and minerals, you will not be able to maximize the absorption of the nutrients in the food you eat. This means that you have to take fruits and vegetables seriously if you are not a fan of them.

Just in case, taking vitamins and mineral supplement can help you consume the proper amount you need every day.

Rest And Recuperate

At some point, when you have effectively established a routine, you will automatically do everything in the right rhythm. Then there will be moments that you will be pumped, and feel energized that resting seems like for wimps. You will want to work out more, even on your rest days!

This is an awesome feeling! But here is the thing. Working out stresses your body physically drains your stamina and endurance. This prompts you to sleep and take a rest. Take that rest.

That is important. While you feel like working out and it feels like you are invulnerable, you still need to take a rest!

Rest is the last third of the equation. If you don’t’ rest, your body will not have enough time to recover from the previous day’s beating.

Forearm Workouts

To get big muscles, these are the general things you must do! Now, let’s get on with the routines!

1. Pullups And Chins

This exercise is probably one of the few exercises you dread. It’s difficult, and maybe you can’t do many reps with it. I’m sorry but your missing out.

This is one of the best exercises that will bulk up your forearms! While your biceps and lats contracts and relax when doing pullups, your forearm muscles are fully engaged for the whole duration!

This is pretty self-explanatory, and any variation of pull up you choose engages your forearms.

2. Farmer’s Walk

This might be another one of your favorite exercises to skip! Not all people are fond of these exercises, I guess. But this may be the best exercises for forearm muscles! Here’s what’s in it. You grab a weight, a serious weight (not insanely, and impossibly heavy), and you simply walk around with it. You can use some dumbbells or kettlebells.

The same concept applies. While walking around with these heavy weights, your forearm muscles are engaged. Try walking a few yards or time yourself. After all, farmers used to lug heavy produce back and forth before the advent of mechanized farming.

3. Deadlift

Benefits Of Deadlifts

I’m sorry for listing the most dreaded exercise out there. But hey, maybe this is the time you will fall in love with them! Deadlifts are awesome!

Deadlift is one of the exercises that you load with insane amounts of plates and lift from the floor until you get herniated! Kidding aside, don’t overdo it but make sure its heavy enough!

The heavier you lift, the more strain it gives to the muscle and during recovery, your body will compensate for that strain and make that muscle tougher. In this case, the forearm is involved!

  • Step 1: Set up your Olympic bars and load up some weight. If you are new to this, try loading a third of your body weight.
  • Step 2: Stand in front of the weight your knees slightly wider than your shoulders. 
  • Step 3: Bend your knees and reach for the weight while maintaining a straight back.

Pro-tip: Slightly tilt your forehead upward while reaching for the weights to make sure that you have a straight back

  • Step 4: Grab the weights on the opposite sides wider than your shoulders. Grip it with your thumb. You can do an alternate grip for better control. 
  • Step 5: With your heels touching the ground, push with your legs up, and hyper extend your back a little and feel your glutes squeeze. 
  • Step 6: Drop the weights or bring it down in a controlled fashion. When you are dealing with the some really heavy stuff, you can just drop it on the floor so that you can prevent back injuries. Just make sure the gym allows it, or you are in the appropriate stage. 
  • Step 7: Do about eight reps in three sets. If you are dealing with heavier weights, you can lessen the reps and sets.

4. Wrist Curls And Reverse Wrist Curls

If you have done the first three exercise, you may not have enough strength to do this. But to max out your forearm workout, you can do some wrist curls and reverse wrist curls.

Wrist curls.

  • Step 1: Kneel on the side of a flat bench while you are holding dumbbells or a barbell with your palms facing you.
  • Step 2: With all your remaining strength, flex your wrist towards you.
  • Step 3: Do this for about twelve reps in three to five sets.

Reverse Wrist Curls

  • Step 1: Reverse the way you hold the dumbbells and flex them towards you.
  • Step 2: Do twelve repetitions in three to five sets.

I hope these answers your question how to get big forearms. These exercises are a bit difficult. Beginners are advised to take one small step at a time to avoid getting injured! Safety is number one priority! Injuries will mean a huge setback for your goals so don't be careless!

If you have the best punching bag, you could give it a try! You will rarely see boxers and martial artists that don’t have huge forearms.

If you have enjoyed this post, feel free to leave a comment below. I will get back to you soon!

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Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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