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How to develop big forearms

Updated on September 27, 2013
soconfident profile image

I am a fitness enthusiast who wants to help people see the benefits of personal fitness to allow people to live their lives to the fullest.


Hand in hand

People spend more time working on their triceps, biceps, and shoulders, but the forearms get little if anything much of a workout. By developing your forearm you complete the look of a well-developed arm. The stronger your forearm is the stronger your lifts will be and the more you lift the stronger your arms will become; so you see you can’t have one without the other. Developing your forearms will take a lot of work; they need to be work hard and often. Developing your forearm will require special exercises that mainly target your forearms.

Rope climbing

Climbing rope requires you to use your upper body strength including your forearms; it can also improve your grip strength.

Forearm exercises

Wrist curl over bench

  • Pick up a set of dumbbells while kneeling over a bench
  • With your palms facing downward flex the forearms by lifting and lowering with the use of only your wrist
  • Exhale while your wrist and inhale while lowering your wrist then repeat. You can perform this move with your palm facing upward.

Bottoms up clean from hang position

Not lonely does this move works the forearm, but it also has an effect on the biceps and shoulders.

  • Stand upright with a kettebell in one hand.
  • Swing the kettebell back forcefully and the reverse the motion forcefully.
  • Crush the kettebell handle as hard as possible and raise the kettebell to your shoulder. Hold this position then guide it back down to the starting position (Don’t let the kettebell just drop down).

Wrist roller

Great way to work your shoulder as well as your forearms:

  • Stand straight up grabbing a wrist roller with the palms facing down.
  • Slowing lift the wrist roller, your arms should parallel to the floor in front of you.
  • Rotate one wrist at a time until the weight reaches the bar.
  • Once the weight has reached the handle; slowly lower weight back down to the starting position.

Forearm developing tools

Here is some exercise equipment that is perfect for developing your forearms:

Hand grips

Hands grips is very to use, you simple squeeze as hard as you can, which will strengthen your forearm as well as your grip strength.

Farmer’s walk handles

Farmers walk is another exercise that works the forearm; in fact it’s a more advance forearm workout. In order to perform this move you will need a special kind of barbell; it’s pretty much a barbell with handles. If you’re really serious about developing your forearm then you will want to invest in farmer’s walk handles.

Wrist roller

This tool is meant to perform the move mentioned earlier, "wrist roller”.

Fat grips

The standard size for a dumbbell or a barbell is 1 inch in diameter; with fat grips you can activate more of your forearms muscle fibers along with your whole upper body, when you perform a pull-up, bench, or a curl. Fat grips will indeed boost your efforts.


You can get a great forearm workout with kettebell; they tend to work several muscle groups at once. Other than the “bottoms up clean from hang position” there are other kettebell exercises to work the forearm. Moves not mentioned here such as: mid-pull, the cross, or forearm blasters. Kettebell as help you strengthen your grip power due to the thick handles.

The forearm needs to be worked often; it is just as important to make sure that you are challenging them as well to increase strength and power. If you want to develop a well develop arm then you need work the forearm.

© 2013 Derrick Bennett


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    • CyclingFitness profile image

      Liam Hallam 4 years ago from Nottingham UK

      Interesting idea for a hub. What benefits could better forearm strength bring to athletes? Also what would you recommend in terms of sets and reps? Your photo appears to show an ez-bar curl- could this also be beneficial?

    • Alphadogg16 profile image

      Kevin W 4 years ago from Texas

      Very good hub soconfident, I always enjoy reading informative hubs about fitness or health. Thumbs up