How to get bigger forearms and wrists: 21 best forearm exercises

How to get bigger forearms and wrists?

Looking to grow your forearms in size and wondering what are the best forearm workouts to get those bigger forearms and wrists fast at home or gym?

OR, if you have all sorts of these questions like…

How to get bigger forearms at home? How to get bigger forearms with dumbbells? How to get bigger forearms & wrists without weights? OR even, How to get bigger forearms for skinny guys?

Then you are at the best place on the planet because this post is all about the best forearms exercises to grow your bigger arms overall while focusing on growing your forearm and wrists as part of the whole arm.

You have to accept one thing…

That your wrist and forearm muscles may be small, but they’re mighty important when it comes to maintaining strong wrists and good grip strength.

Moreover, these are the muscles used in daily life for tasks such as opening a glass jar or carrying a suitcase up a flight of stairs. They’re used in sports such as golf, racquetball, and basketball, too.

Hence, strengthening your forearms also increases grip strength, which is related to upper body strength too.

So are you ready to increase your arms strength by growing big your forearms and wrists? Then, lets dive into it without further ado.

Best forearms workouts for muscular wrists

Best forearm workouts for big wrists and forearms

As explained to you earlier, if you really want that bigger and bulky bar, you have to train and work on your forearms muscles with equal intensity and volume.

The following are some of the best forearm workouts to get those big muscular arms to look overall.

1. Narrow push-ups

How to do it?

  1. Begin with getting your body in a plank-like situation with your hands held just under your shoulders and your fingers pointing forward.
  2. Now, get your elbows to lower down no you’re either side and pointing towards your both feet.
  3. Now as you lower your chest to the ground level, maintain your shoulders, hips, and knees in an exact straight line.
  4. Now, push yourself back towards the starting position without making a bent in your lower back and making sure to lift both your shoulders and hips at the same time.
  5. Finally, this movement of exercise can be done through your knees either on a step or bench while keeping your hands under.
  6. Push yourself back up to the start without arching into your lower back. Your shoulders and hips should lift at the same time.
  7. This can also be done on your knees or a step bench under your hands

2. Battle ropes

How to do it?

  1. Start with your both feet kept as wider as your body, your knees bent a little and your back maintained in a straight upright way.
  2. Now, grab the robes by your both hands and try producing a wave as you would play when you were kids in school.
  3. Now, either create small waves by increasing the speed of your hands for getting a little bit wider to create big waves.
  4. Try to keep the ropes in the movement for at least 40 seconds, 4 times, as rest within your sets.
  5. Finally, try playing around with both shortwaves and long waves at the same time and tossing up and down and also trying slamming the ropes into the ground.

3. Biceps curl with band

How to do it?

  1. Start by stepping on the band such that it rests right underneath the curve of your foot.
  2. Hold on the ends of the band such that your palms are facing forward and your arms are lurking on your sides.
  3. Finally, try slowly bend your arms to get your hands up to your shoulders with your elbows being tight against your ribs.

4. Zottman Curl

How to dot it?

  1. Start with your dumbbells are hanging by your side, then turn your arms in such a way that your palms are forward.
  2. Now, start with bending your arms and curling the dumbbells to your shoulder side while making sure your upper arms are not moving.
  3. Finally, hold on there for a few seconds, such that your palms face against your body before coming to your original position slowly and carefully. 

5. Arms slide

How to do it?

  1. Start by bending your both hands on both of your sliders. You can take a mat or anything soft to make it comfier.
  2. Now, try engaging your core in it by pulling your belly button to the side of your back spine and contracting and squeezing your abs.
  3. Now while remaining intact in this position, slowly slide your arms in front of you so as to get your chest as close to the floor as possible.
  4. Now, pull your arms towards back towards your legs knees, and then go back to the original position without getting a bend in your elbows.
  5. Finally, make sure the whole movement, your core should be completely involved and your back should be held straight and upright.

6. pull-up

How to do it?

  1. Hold firmly a pull up bar with an overhand grip such that your hand’s palm is not facing your body and your hands should be kept wider than your shoulder.
  2. Powerfully contract your upper back to pull your chest towards the iron bar.
  3. Finally, lower this while keeping your body in control.

7. Farmer’s walk

How to do it?

  • Start with your feet kept as wide as your body’s width, with your palms facing towards your body and grabbing a dumbbell in your hands on both sides.
  • Now by keeping your core engaged and braced up and your back as straight as possible, try walking straight to you such that you feel your shoulders are completely engaged for every step you take.
  • This completes one rep of the movement.
  • Have some rest and begin to repeat again.

8. Finger curls

How to do it?

  1. Start by grabbing a barbell with your both hands which are as wide as your body and your palms are facing up.
  2. Now,  put your both feet flatly on the ground at a space as wide as your shoulder. 
  3. Now by making use of the extension of your fingers, get the ball to roll down your hands and holding on the bar at the end joint of your fingers.
  4. Finally, try curling the bar to maximum height as possible by making use of closed hands and breathing out. 
  5. Hold one here for a few seconds at this height. Then lower back with full control.

9. Dumbbell Wrist Curls

Think them just like biceps curls, but with your wrists. Always try to use a lightweight at first — wrist curls are a more difficult exercise than you might expect.

How to do it?

  1. First just like in dumbbell wrist extensions, start by sitting on a chair or weight bench and rest your forearms on your thighs. But the difference this time is that you have to position your hands with your palms up.
  2. Now, just like before, scooch your hands forward so that your wrists are just past your knees.
  3. Now, carefully let the dumbbells roll out of your palms and down into your fingers (but not out of your hands).
  4. Finally while holding the dumbbells, pulling it back into your palms, and then try to flex your wrists in such a way that your knuckles are pointed as close to skyward as you can comfortably manage. This completes one repetition.

10. Dumbbell Hammer Curls

The great thing about his forearm exercises its that you can do this exercise while standing or seated, as long as your arms can move freely back and forth at your sides.

Which muscles does it work?

Hammer curls primarily work the brachioradialis, a forearm muscle that also serves as a strong elbow flexor.

How to do it?

  1. First, start by sitting or standing with a dumbbell in each hand and try to position your hands with palms facing in toward your body.
  2. Now flex your arms at the elbow, lifting the weights up to chest level. Now, in this state of the body, depending on your intentions, you can either keep your elbows pinned at your sides or let them swing forward a bit as you lift the weights.
  3. Finally, smoothly lower the weights back to the starting position to complete the repetition.

11. Dumbbell Reverse Curls

Reverse curls also focus most of the effort on your brachioradialis part of the forearm muscles.As with hammer curls, you can expect to lift less weight during reverse curls than you’re capable of lifting during biceps curls.

How to do it?

  1. First start by standing while holding dumbbells in each hand, arms by your sides and palms facing back.
  2. Now keeping your elbows close to your sides as you bend your arms at the elbows, try your best to lift the weights up to about chest level. Keep your palms in the same orientation throughout the exercise.
  3. Finally, smoothly lower the weights to complete the one repetition.

Dumbbell wrist curls

Dumbbell Hammer curls

Dumbbell reverse curls

Best forearms exercises with dumbbells

Best forearm exercises with dumbbells

The following below are the best exercises to build your forearms and wrists while using dumbbells.

Start with 5- to 10-pound dumbbells and gradually increase the weight as you get stronger. But remember to grip the dumbbells tightly throughout the movement.

If you don’t have weights, you can use a can of soup or a bottle of water as a substitute.

1. Palms-up wrist curl

How to do it?

  1. First, start by being seated such that rest your wrists on your knees or a flat surface with your palms facing up while holding a dumbbell in each hand firmly.
  2. Now, with a dumbbell in each hand, raise your hands as high as you can, keeping your arms still.
  3. Finally, after a slight rest, lower your hands to the starting position.

2. Palms-down wrist curl

  1. First start by being seated while resting your wrist on your knees or a flat surface with your palms facing down, firmly holding a dumbbell in each of your hands.
  2. Now keeping your arms still, try to raise your hands as high as possible.
  3. Finally, after a slight pause, return your hands to the starting position.

3. Grip Crush

How to do it?

  1. First start by being seated and resting your left wrist on your knee or a flat surface, firmly holding a dumbbell.
  2. Now relax and open your hand so the dumbbell rolls toward your fingertips.
  3. Finally, tighten your hand and curl your wrist up as you squeeze the weight as tight as possible.

Seated Palms up wrist curls

Seated palms down wrist curls

Best Forearm exercises to at home without weights

forearm exercises at home without weights

The following are the best forearm exercises you can do from home without using weights.

1. Pullups

It’s back to the basics for this exercise. You’ll need a bar or something that’ll support your weight.

  1. The ideal hand position is with your palms facing away from you, but if it’s easier, you can face your palms toward you.
  2. Activate your forearms more by gripping the bar more tightly or using a thicker bar.
  3. Lift yourself toward the bar.
  4. You can increase the size of a bar by wrapping a towel around it.


2. Dead hangs

  1. Grip the bar and hold there for as long as possible, with your elbows slightly bent.
  2. This helps to develop grip strength and is easier than doing pullups


3. Forearm pull

  1. Hold the weight bar of a pulley machine at shoulder level with your palms facing down.
  2. Draw your upper arms in toward the side of your torso.
  3. Push the weight all the way down.
  4. Pause here, then return to the starting position.

4. Farmer’s walk

  1. Use an overhand grip to carry heavy weights or bags with your arms alongside your body.
  2. Maintain good posture, keep your chest open, and draw your shoulders down and back.
  3. Walk for 30 to 40 feet per set.
  4. Do 2 to 5 sets.


5. Forearm squeeze

Use a pair of forearm grips or another object that you can squeeze, such as a tennis ball or a sock.

  1. Extend and then flex your fingers to squeeze the item.
  2. Hold for 3 to 5 seconds and then relax your grip for a few seconds.
  3. Continue for 10 to 15 minutes.
  4. Do this 2 to 3 times per day




6. Fingertip pushups

  1. Kneel down by a bench or sturdy object, and bring your fingertips down on the surface.
  2. Slowly and with control, bring your chest to the bench, bending your elbows at a 90-degree angle.
  3. Return to the starting position.
  4. Do 2 to 3 sets of 8 to 12 repetitions


7. Crab walk

  1. Come into reverse tabletop position.
  2. Place your hands under your shoulders with your fingers facing forward.
  3. Align your ankles directly under your knees.
  4. Walk forward on your hands and feet for up to a minute at a time

Best Forearm building routine

Best forearm building routine

The great thing about these forearm exercises on their own or along with your workout routine. You can easily get started with a few, and then change up your routine every so often by incorporating more regular exercises.

Furthermore, if you’re doing the exercises further to strenuous activity, always make sure you don’t tire out your muscles. The best way is to do these exercises for a short time each day, and then devote time for a longer session one to two times per week.

Allow for one full day of rest between longer sessions to allow your muscles time to recover and ready fo work again.


The biggest benefit of doing these forearm exercises consistently is that the results of strength in your arms, as well as your elbows, wrists, and hands, will be felt very quickly.

Furthermore, gripping and lifting objects in your daily life will be easier, and you’ll be less likely to have an injury.

Plus, you will feel the strength to other areas of your workout or weightlifting routine by being able to squeeze, push, and pull with more force.

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