Build Forearm Muscles

Hello again and welcome back. In this article, we will be discussing how to build Forearm muscles. The forearms are the most visible muscle of the human body. We all want, nice, defined big forearms. Honestly, who wants to see string beans sticking out the window of a moving vehicle. Not too appealing. We constantly use our forearms in one capacity or another. So whether or not you specifically target your forearms, they will endure some type of physical workout regardless due to lives daily activities. Hence, that is why forearms, are probably the most neglected muscle of the body, next to calves, abdominal and neck muscles. Many fitness enthusiasts believe that the forearm gets worked out when you are engaging in any type of exercise with weights. Yes, to a degree. However, not completely. In order to have well-developed, even Popeye-like forearms, you need to work out your forearms separately from your regular routine. Meaning not to feel satisfied working on your Biceps, and thinking your forearms have also been worked on. We will learn about the Anatomy of the forearm. Its uses and the proper exercises to build your forearms.

Anatomy of the Forearm

The forearms have two(2) bones, the Radius, and the Ulna. They form the Radioulnar Joint. The Interosseous membrane connects these bones. Ultimately, the forearm is encased in the skin (Epidermis-Outer layer and the Dermis-inner layer). The forearms contain many muscles, including the Flexors and Extensors of the digits, a flexor of the elbow (brachioradialis), and Pronators and Supinators that turn the hand face down and upwards.

The forearm is divided into two(2) fascial compartments. The Posterior compartment contains the extensors of the hands, which are supplied by the radial nerve(A nerve in the human body that supplies the posterior portion of the upper limb). The anterior compartment contains the flexor muscles and is mostly supplied by the median nerve(a nerve in humans and animals in the upper limb). The Flexor muscles are more massive than the extensors because they work against gravity and act as anti-gravity muscles. The Ulnar nerve(It is a mixed nerve that supplies innervation to muscles in the forearm and hand) also runs through the Forearms.

The Radial and Ulnar arteries and their branches, supply blood to the forearm. These usually run on the anterior face of the radius and ulna, down the whole forearm. The main superficial veins of the forearms are the Cephalic, Median antebrachial and the Basilic vein. These veins can be used for Cannularisation(a thin tube inserted into a vein or body cavity to administer medicine, drain off fluid, or insert a surgical instrument) or Venipuncture(where blood is drawn from for medical procedures). However, the Cubital fossa(elbow pit) is the preferred site for drawing blood).

Role of The Forearm

The role of the Forearm is quite evident. The primary use for grasping onto just about anything firmly. Especially in gymnastics for hanging off different bars such as the uneven parallel bar, the parallel bars, and the high bar. In bodybuilding, whereas you need your forearms to lift weights while performing exercises., the stronger your forearms, the more weight you can lift. Other sports, such as wrestling, arm wrestling, javelin throwing, football, basketball and many, many other sports. For shaking hands and to have Popeye forearms if you choose to.

Forearm Exercises

Do you want, well-developed and big forearms? Well your answer to forearm home exercises and your local gym, are here. All very effective, and directly target the forearm muscles for development and mass. Forearm exercise equipment is necessary, however you can improvise. I am going to provide a map of how I did it. Let’s get started. There are many exercises that can be performed for your forearms. Despite their daily use for various activities. Forearms, for many people are difficult to develop. To activate the fibers and promote growth, you must workout forearms thoroughly, methodically and you need to take your time. The following forearm exercises/forearm wrist exercises will help you develop caliber size forearms, providing you put in the work and be patient.

1. Seated Forearms Curls (dumbbell, barbell or cables)

2. Seated Reverse Forearm Curls (dumbbells, barbell or cables)

3. Seated Forearms Hammer Wrist Curls (use dumbbells in a hammer position)

4. Standing Behind the Back Barbell Wrist Curls (palms facing the rear)

5. Standing Dumbbell Wrist Curls (palms facing your leg). (Weights or cables).

6. Weight Plate Pinch (hold a plate with hand for as long as possible)

7. Standing Dumbbell Base Grasp ( hold a dumbbell by the base for as long as possible with arm pointing towards the ground)

8. Farmers Walk (with arms facing the ground, hold a pair of heavy dumbbells and walk around for as long as you can and repeat)

9. Pull-up Bar (grasp bar and hang off for as long as possible)

10. Wrist Roller (Wrist curls with stick and rope with plate)

11. Grip crush, seated arm facing the ground, leaning on inner thigh, let weight roll down fingers, back up and hold a few seconds, then repeat)

12. Towel pull pull-up with towel

13. Reverse curl with Barbell

14. Standing Forearm Reverse Wrist Curls (with the arm at 45°angle, grasping lightweight)

How I Did It

How I developed my forearms, took time, patience, consistency, trial and error, and innovation. I worked hard on my forearms with weights, three(3) times a week and always at the end of a workout and in conjunction with Biceps and Triceps. I never neglected my forearms, especially that they are, probably the most visible muscle on the body. I selected out, what I consider to be some of the best forearm exercises. Each workout consisted of two(2) exercises and five(5) sets of reps to failure. Each workout receives different exercises to shock the body to grow. Seeing how forearms can be difficult to build. I felt it was necessary to rep to failure. That worked for me along with, slow pace tempo, full range of motion and squeeze at the top. Following this method is sure to give you the desired results you are seeking out. Don’t forget the muscle to mind connection. Also important to consume an Amazing Delicious Protein Shake, to provide you with the building blocks for muscle growth.


First of all, thank you again for reading my article. Now, that have seen the importance of the forearms. What role they play in our everyday lives. How they assist us in performing our daily activities and especially weight training. It is extremely important to exercise forearms in my opinion. Having well-developed forearms, do go hand in hand with bodybuilding. Having large Biceps and Triceps, with under developed forearms, are not appealing and you will look disproportionate. We learned about the Anatomy of the forearm, the exercises to developed big forearms and how I did it. What ever muscle I am working on, I do it methodically. I take my time, I concentrate, write logs and always have a game plan. I suggest you do the same. In order to monitor your progress and make the necessary changes to reach your desired results. If you want a workout plan designed specifically for your forearms, or if you have any comments or want to ask me a question, please do so below, and I will get back to you asap. Thank you for reading. Until next time, here is to a better version of yourself…






  • Ernest says:

    As you state, strong forearms can improve your performance in just about any sport. My friend liked to ride his dirt bike a lot, for example. His forearms are massive, which is to say they are close in size with his upper arm.

    I was a wrestler and holding on to somebody’s wrist securely can make the difference between a takedown and getting reversed.

    Thank you for addressing this as too many people never really focus on their forearms during workouts.

    • Dorian says:

      Your welcome. Glad you like the article. Yah, many do neglect the forearms as well as the neck, calf muscles and the abs.

Leave a Reply

Your email address will not be published. Required fields are marked *