This post was contributed by a community member. The views expressed here are the author's own.

Health & Fitness

Tips To Build Bigger Forearms

Unless you're a bonafide gymrat, you probably haven't given much thought to how you can build bigger forearms.  Even if you're a seasoned pro in the weightroom, many neglect working this relatively small body part but you shouldn't be!  Strong forearms can affect how well and how much you can lift.  With the popularity of bootcamp and crossfit style workouts, many are adding pull ups and other bodyweight exercises to their repertoire as well. Pretty much anything you do at the gym requires you to grip something and your grip strength is determined by your forearm strength! (btw you wanna ditch the weightlifting straps if you're trying to train forearms)

1. Increase bar diameter.

A super simple way to work the forearms is to simply increase the diameter of the bar or dumbbell.  Not convinced?  Try wrapping your gym towel around the barbell handle next time you're doing biceps curls!

2. Weighted walks (also called farmer carries).

Hold a dumbbell in each hand and hold them out in front of you with your elbows bent at 90 degrees.  You don't have to actually walk around like this, but that's where the exercise got it's name.

3. Sled Pulls.

You don't see a lot of people doing sled pulls... and most commecial gyms don't even have sleds.  You can still do this exercise by wrapping a battling rope through a 45 lb plate and pull it towards you.  If you've ever done a battling rope workout you're already familiar with the forearm burn this simple lil exercise can offer!  Read more....


We’ve removed the ability to reply as we work to make improvements. Learn more here

The views expressed in this post are the author's own. Want to post on Patch?