How To Get Bigger Forearms FAST (3 Science-Based Tips)

Well-developed, big forearms are one of the most important features that you’ll want to achieve. In addition to dramatically improving the appearance of your arms, they also play a vital role in strengthening your grip to handle more weight. But when most people aim to strengthen and build bigger forearms with a forearm workout, they fail to realize just how many forearm muscles there are and what their respective functions are, and think that a few sets of wrist curls and wrist extensions are all that’s needed. And although these forearm exercises can help, they don’t target all of the forearm muscles and their movement functions most effectively. So, in this video, I’ll show you exactly how to get bigger forearms with 3 easy tips (with exercises for big forearms) so you can finally see the forearm growth you’re after, fast.

The first tip when it comes to how to get bigger forearms is a matter of replacing your bicep curls with ‘forearm focused’ curls to shift more of the emphasis and growth to two of your forearm muscles; the brachioradialis and the pronator teres. First, change your grip from a supinated grip to a pronated grip. In addition to eliciting the greatest activation of both the brachioradialis and the pronator teres muscles when compared to a neutral or supinated grip, the pronated grip also elicits the least biceps activation. Second, because curls with a strength curve that elicits peak forces at the top half of the movement will develop the brachioradialis to a greater extent than the biceps, you need to apply a form of accommodating resistance during the traditional curling motion.

The second tip is to incorporate some additional direct forearm work, as dynamic contractions that take the forearms through their full range of motion are better for muscle growth. So, the best forearm exercises would be the ones which hit all of the forearm muscles and their respective movement functions. First, we want to hit the flexors and extensors of the forearms with 1 wrist flexion exercise such as the behind-the-back barbell wrist curl, and 1 wrist extension exercise such as standing barbell wrist extensions. Then, to target the adduction and abduction of the forearms, perform the dynamic barbell suitcase holds, for example. And there’s also the pronation and supination of the forearm, which can be worked by simply placing your forearm on a bench, holding the bottom of a light dumbbell, and then rotating the dumbbell from left and right.

The last tip for big forearms involves the implementation of exercises for big forearms into your regime. Your forearm growth will be the same no matter if you choose to perform shorter yet more frequent forearm workouts dedicated to your forearms or longer yet less frequent forearm workouts. Nonetheless, both of which have their pros and cons and ultimately depend on your preferences as well as the type of split you’re running to prevent any forearm soreness from interfering with your main lifts. That said, regardless of how you set it up, as long as you’re incorporating tip 1 with the swaps, tip 2 with the forearm routine, and then tip 3 of implementing this into your workouts as best as you can, you’ll be able to very quickly and noticeably speed up your forearm growth as well as your overall grip strength.

Now if you want to maximize and speed up growth in all of your muscles, not just your forearms, then it’s important that you don’t overlook crucial aspects of your program like your exercise selection, training volume, AND most importantly your nutrition. Otherwise you simply won’t be building muscle as fast as you could be. And for a step-by-step science-based nutrition AND workout plan that puts this all together for you week by week so that you can build muscle and lean down as efficiently as possible with science, then simply take the body type quiz below to discover what program is best for you and your body: builtwithscience.com/bws-free-fitness-quiz/gend…

Filmed by: Bruno Martin Del Campo

MUSIC:
Soundcloud.com/lakeyinspired

STUDIES:

PRONATED GRIP
ncbi.nlm.nih.gov/pubmed/2600619

STRENGTH CURVE
ncbi.nlm.nih.gov/pubmed/12084544
journals.sagepub.com/doi/abs/10.1243/EMED_JOUR_…

DIRECT WORK
link.springer.com/article/10.2165/00007256-2007…
onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-…
onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-…
onlinelibrary.wiley.com/doi/abs/10.1111/j.1748-…
ncbi.nlm.nih.gov/pubmed/12688453
ncbi.nlm.nih.gov/pubmed/28249351
ncbi.nlm.nih.gov/pubmed/15320673

IMPLEMENTATION
ncbi.nlm.nih.gov/pubmed/28249351

Subscribe to my channel here:
youtube.com/jeremyethier/?sub_confirmation=1