Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

What are some good exercises to work the forearms?

3 min read

Asked by: Josh Eidenschink

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.

What is the best exercise for your forearms?

Add these 14 forearm exercises to your upper body workout.

  1. Dumbbell Wrist Flexion. …
  2. Dumbbell Wrist Extension. …
  3. Dumbbell Reverse Curl. …
  4. Farmer’s Walk. …
  5. Pull-Up Bar Hang. …
  6. Towel Pull-Up Hang. …
  7. Inverted Row. …
  8. Zottman Curl.

How can I build my forearms at home?

Keep getting those fingers all the way stand it out on waveflex. Then you can walk around if you need to distract. Yourself.

Do pushups work forearms?

Yes, pushups do work the muscles of the forearm because they contract isometrically to keep your body in place during the exercise.

How do I make my forearms bigger?


  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.

Are forearms hard to grow?

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 get veiny forearms?

How do you achieve more prominent veins in your arms?

  1. Increase muscle mass. High-intensity weightlifting causes your muscles to enlarge. …
  2. Reduce overall body fat. Your veins will be more prominent if you have less body fat under your skin covering your muscles. …
  3. Include cardio. …
  4. Diet. …
  5. Blood flow restriction training (BFRT)

Do forearms naturally get bigger?

The PERFECT Forearm Workout (Sets and Reps Included)

How can I get bigger forearms at home without weights?

You can either do the two arm dead hang which is the most beginner way of doing so you can do one arm dead hangs.

Do forearms naturally get bigger?

You can build stronger and bigger forearms by workouts focused on building these muscles. Spot reduction or augmentation through diet or workouts is, however, a myth. Your muscles and bones do not exist in isolation. For stronger and bigger forearms, you need healthy arms and wrists as well.

Why my forearms are not growing?

If your forearms aren’t growing, you might not be eating enough. Are the rest of the muscles growing? In that case your forearm gains might be dictated by the gains of your entire body. If you have genetically small forearms, you’d be hard pressed to gain muscle there.

How do I make my forearms and wrists bigger?

How to Make Your Wrists and Forearms Bigger

  1. Dumbbell Wrist Extensions. This move is also known as dumbbell reverse wrist curls, and it works your wrist extensors — the muscles in the back of your forearm that are responsible for extending your wrist. …
  2. Dumbbell Wrist Curls. …
  3. Dumbbell Hammer Curls. …
  4. Dumbbell Reverse Curls.

How long does it take to build forearms?

Once per week strength training isn’t adequate to develop bigger, stronger muscles efficiently. Building forearm strength and size can take some time, so be patient. But, with focused efforts, you should see some results in a month or two. the wrists, hands, elbows.

Can I train my forearms everyday?

But, can forearms be trained every day? Yes, as the forearms are a smaller muscle group, they suit higher frequency training. This allows you to ensure a higher quality of movement, get more training variety to address both forearm size and grip strength, and to progress quicker than standard lower frequency training.