Big forearms not only look impressive but also improve your grip strength, enhance pulling lifts (like deadlifts & rows), and complete the aesthetic of a muscular arm. Most people neglect direct forearm training — don’t be one of them.
This guide covers the best mass-building exercises, a full forearm workout routine, anatomy-based tips, and mistakes to avoid.
Forearm Anatomy (What You’re Training)
| Muscle Group | Role |
|---|---|
| Flexors (inner forearm) | Grip strength, curling movement |
| Extensors (outer forearm) | Wrist extension, stabilizing |
| Brachioradialis | Elbow flexion, visible from side |
🏋️♂️ Best Forearm Workout for Mass (30–40 Min)
| Exercise | Sets x Reps | Target |
|---|---|---|
| Barbell Wrist Curls (Seated) | 4 x 15–20 | Flexors |
| Reverse Barbell Wrist Curls | 3 x 15–20 | Extensors |
| Hammer Curls (Heavy) | 3 x 10–12 | Brachioradialis |
| Plate Pinch Holds | 3 x 30–60 sec | Grip + endurance |
| Farmer’s Carries | 2–3 x 40–60 steps | Overall forearms |
| Reverse Curl (EZ Bar or DB) | 3 x 10–12 | Brachioradialis + extensors |
Exercise Details & Pro Tips
1. Barbell Wrist Curls (Seated)
- Sit on a bench, forearms resting on thighs
- Palms facing up, curl just your wrists
- Focus on contraction at the top + slow negative
- High reps for pump (15–20)
2. Reverse Wrist Curls
- Same setup, palms facing down
- Strengthens extensors (often undertrained)
- Use lighter weight — these burn fast!
3. Hammer Curls
- Palms neutral, curl dumbbells
- Heavily targets the brachioradialis
- Go moderately heavy, 8–12 reps per arm
4. Plate Pinch Holds
- Grab 2 smooth plates (10–25 lbs) together in each hand
- Hold for time (start with 30 sec)
- Builds crushing grip and forearm endurance
5. Farmer’s Carries
- Grab heavy dumbbells/kettlebells
- Walk ~30–50 meters with straight arms
- Improves static grip strength + total arm mass
6. Reverse Curls
- Palms down using EZ bar or dumbbells
- Focus on brachioradialis + wrist extensors
- Keep reps slow and strict
Weekly Forearm Training Options
- Dedicated Day: After back or arms day (30–40 min)
- Mini Add-On: 15–20 minutes after push/pull workouts
- Train 2x/week for maximum growth
Forearm Growth Tips
- High volume + frequency = key to forearm hypertrophy
- Use controlled tempo — no jerking reps
- Grip > straps when doing rows/deadlifts if possible
- Stretch wrists and forearms post-workout
- Don’t neglect wrist extensors — balance prevents injury
Common Mistakes
- Ignoring forearms completely (relying on indirect work)
- Only training flexors (inner forearms)
- Skipping grip-focused movements
- Overusing wrist wraps or straps too early
- Not progressing weight or time under tension
Final Thoughts
Forearms grow from consistency, not from one workout. Train them with intention, challenge your grip regularly, and vary angles to hit all heads.
Big forearms = better arm aesthetics, stronger lifts, and a stronger grip. No shortcuts — just pain, pump, and progress.