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Training your forearms with weights?

3 min read

Asked by: Ryo Boelkens

Do forearms get bigger lifting weights?

Lifting heavy things, including your own body, using your hand grip, will build forearm strength. A simple modification makes these workouts you’re already doing even more effective at building that strength. Make the barbell handle bigger with a specialist grip.

Is it worth training your forearms?

If you lack forearm strength, your ability to build strength in other parts of your body is indeed compromised. This is essentially due to the fact that stronger forearms lead to a stronger grip with more muscles generating more squeezing force during your workouts and everyday life.

What is the best exercise for forearms?

Best Forearm Exercises

  • Barbell Reverse Biceps Curl.
  • Wrist Roller.
  • Behind-The-Back Barbell Wrist Curl.
  • Plate Pinch.
  • Towel Pull-Up.
  • Fat Grip Biceps Curl.
  • Three-Way Chin-Up Hold.
  • Trap Bar Deadlift to Carry.

Do forearms respond better to high reps?

If not overused, high reps are especially effective when training forearms, as well as calves, because these areas are built to respond to endurance work.

Why is it so hard to grow forearms?

The forearms have many small muscles with varying fiber types. However, most forearm muscles are slow twitch dominant, much like the soleus muscle. Slow twitch muscle fibers are difficult to grow because they rely on a rich supply of oxygenated blood called myoglobin.

How do I add mass to my forearms?

The Top 5 Exercises for Increasing Forearms

  1. Barbell Wrist Curls. Like many of the top 5 forearm exercises listed here, the barbell wrist curl is an extremely effective workout that targets the flexor muscles of the forearm. …
  2. Barbell Reverse Wrist Curls. …
  3. Dumbbell Wrist Curl. …
  4. Dumbbell Reverse Wrist Curl. …
  5. Reverse Barbell Curls.

How many reps should I do for forearms?

Most bodybuilders stick to the mid- to high-rep level for forearms, doing sets of 10-15 reps. This is the sweet spot, but it’s not the only spot. Like calves, forearms are used to a lot of low-intensity drudgery throughout each day, and are therefore very adaptive.

How often should I train forearms?

Beginners should train their forearms 1-2 times per week. Start with one weekly session and enjoy the gains. Once your progress begins to stagnate (likely after around 6-9 months), then you can add in another session if you wish.

How do I build big forearms fast?


  1. Thick Grip Static Holds: 3 sets of 60 seconds.
  2. Thick Bar Reverse Curls: 6 sets of 4 to 6 repetitions.
  3. Farmers Walk: 6 sets of 45 to 60 seconds.
  4. Plate Pinches – 3 sets of 60 seconds.
  5. Fat Dumbbell Wrist Curls: 4 sets of 15 to 20 repetitions.
  6. Thick Hammer Curls: 4 sets of 6 repetitions.

Why do blacksmiths have big forearms?

Why do blacksmiths have muscular forearms? What is this? Let’s start with the obvious. Anyone who hammers metal for hours at a time is going to have a huge brachioradialis, which is the muscle that—visually—sits between the bicep and lower forearm (though it is technically a forearm muscle).

How many sets a week should I do for forearms?

With 2 sessions, the average intermediate MRV for forearms might be around 15 sets per week. This is lower than with most muscles because the forearms take so much fatigue form pretty much every other kind of training and daily life. With three sessions, it’s closer to 20 sets per week.

How do I make my forearms bigger with dumbbells?

So the front of the dumbbell is going to Sag in front of us now what we're going to try to do is move the dumbbell up as high as we can so we're doing 180 degree rotation with the top of the dumbbell.

Is it OK to train forearms everyday?

Yes, you can train your forearms daily without overtraining. Many people who perform manual labor are naturally training their forearms every day, and they have the muscularity to back it up (just look at a blacksmith’s forearms).