If you’re like most people who want big biceps, you need to focus on your forearms as well. Forearms are one of the most overlooked body parts when it comes to training them in the gym. Hold on a minute and recall the last time you trained your forearms.
The majority of the people will not be able to recall the day they last trained their forearms. This can be a huge mistake since your forearms play a huge role in other exercises as well. You might not realize it but you’re leaving huge gains on the table by not training them.
If you’re a bodybuilder or aspiring to be one, it’s even more important to focus on this muscle group. Bodybuilding is a game of symmetry. Your forearms should complement your biceps. An asymmetry in this regard can lead to huge markdowns.
Even if you’re not planning to get on the stage, ripped forearms can make you stand apart. You won’t have to think twice before rolling up your sleeves. Who wouldn’t want to flaunt their muscular and vascular forearms, right?
Get Bigger Forearms With This Simple Workout
1. Barbell Roll Ups
Barbell roll ups are a great way to isolate your forearms. This exercise will help you get the width and size near your elbow joint. Wider forearms near the elbows compliment your biceps and add to their size.
Hold a barbell in front of you and lock out your elbows. Use a comfortable weight you can control with your fingertips. Let the barbell roll down to your fingertips. Roll it up and grab it with your thumb rolling around the barbell. Do a curl with your wrists at the top of the movement.
2. The Farmer’s Walk
This exercise single-handedly can give you bigger forearms and a rock solid grip. You can do this exercise at the beginning of your workouts to pre-exhaust your arms or at the end. Your forearms will be flushed with lactic acid at the end of this exercise.
Hold a pair of a dumbbell in both your hands and walk as far and as long as you can. Use heavy dumbbells to make this exercise hard. You can even do this exercise on a barbell but it would be harder to maintain the balance.
3. Dumbbell Reverse Wrist Curl
It’s important to train the top of your forearms. The top can be targeted with dumbbell reverse wrist curls. You can do this exercise using a dumbbell or barbell. The range of motion is a critical factor in this exercise.
Hold a dumbbell with a lighter weight as compared to what you would use in a normal wrist curl. Place your elbows on a bench or your thighs so they’re parallel to the floor. Place your thumb over the barbell while your palms are facing the floor. Do a curl and elevate the dumbbell as high as you can.
4. Behind The Back Cable Roll Ups
This exercise is the variation to the barbell roll ups. Using a cable helps you have constant tension on your forearms throughout the exercise. Only a few other exercises will get you a nastier pump in your arms as compared to this exercise.
Hold a barbell extension behind your back on the cable machine. Lock out your elbows and curl up the weight using your wrists. Let the barbell roll down to your fingertips. Hold and squeeze at the top of the movement.
5. Barbell Wrist Curls
This exercise is a staple when it comes to forearm training. You can do this exercise using a barbell or dumbbells. Most people do this exercise incorrectly by using heavier weights than they can control.
Place your elbows on a bench or on your thighs so they’re parallel to the floor. Your palms should be facing the ceiling. Curl the weights as high as you can using your wrists. Squeeze at the top and let the weights slowly roll down to your fingertips.
Your forearms are a smaller muscle as compared to the other muscle groups. You don’t need to do all these five exercises in a single day. You can choose 2-3 exercises from this list and you’ll be on your way to building ripped forearms.