The forearms are among the most neglected body parts by average gym fanatics. Many people forget how important this particular muscle group is.

It is responsible for grip strength; lateral movement, flexion and extension of the arm; and movement of the palm. Also, it adds to the overall muscular look that is very attractive to a lot of people. Here are some proven ideas on how to get bigger forearms.

The first thing to do is to eat a lot. Building muscle requires a lot of proteins and calories. Proteins are the main components of muscles and calories allow you to perform the necessary exercises for muscle-building. You may also consume protein shakes and other protein-rich supplements.

If you can’t go to a gym, you might want to buy your own equipments, such as barbells and dumbbells. You don’t need to get very big weights immediately. Start with small weights or the weights you are comfortable with. For adults, 5-10-pound dumbbells or 10-25-pound barbells would be ideal.

The next step on how to get bigger forearms is to plan a workout program wherein you will perform certain exercises that specifically target the development of the forearm muscles. You can choose to workout daily, for alternating days or for every three days. Working out more often will get faster results but would also entail more muscle strain and soreness. The advantage of having rest periods in between workouts is that the muscles are allowed to repair themselves so the soreness and strain are minimized.

There are three basic exercises needed on how to get bigger forearms: reverse curls, barbell wrist curls and reverse barbell wrist curls. When performing these exercises, do away with the straps, which aid in gripping barbells and dumbbells, if you can. Straps are good if you are trying to develop other muscle groups. For forearms, however, having no straps will help strengthen your grip. Grip-strength development is almost the same as forearm development.

For reverse curls, you may use either two dumbbells or a barbell. Hold the barbell (or dumbbell) down at thigh level with a reverse grip, with the palms facing away from you. Keep your elbows locked to your sides and then slowly lift the barbell (or dumbbell) towards your torso.

Do it slowly since the forearm muscles are slow-twitch, which means that in order to make them bigger, you will have to do many slow repetitions, between 15 and 25 or 8-10 repetitions for two to three sets. Slow movements is the key on how to get bigger forearms.

Barbell wrist curls are performed more effectively while sitting. Pick up the barbell while sitting with your palms facing upward. Let your forearms rest on your thighs with the wrists on top of your knees. Let the barbell roll on your palm, catching it with your fingertips. Pull the barbell up into your palm and repeat the movement 8-10 times for two to three sets.


Reverse barbell wrist curl is almost identical to the exercise above. The main difference is that the barbell is held with the palms facing down. Lift the barbell upward with only the wrists moving. The effect of this is maximum contraction of the forearm muscles.

When all the above exercises are performed properly, coupled with proper diet, learning how to get bigger forearms would be a breeze.