Exercises to Make Your Forearms Bigger and Stronger

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17 Exercises to Make Your Forearms Bigger and Stronger

Ok let us remind you when you idealize the Great Popeye Sailor Man to fight for Olive. Remember his strong arms??????

Ever wondered, can we make our arms like him strong, muscular, dashing and attractive but in reality? Let Trojan Fitness help you to achieve your arms goals and fulfil your muscular dream of how to build forearm muscles? Or how to get big forearms?

Strong Arms = Strong Grip!

Stronger forearm excercises allow you to experience powerful force while doing different exercises or any activity that requires strength. Key to getting stronger is building mass on forearms. It is a myth that people think every exercise is particular and nothing to deal with whole body but always remember your arms and hands are the main body part to allow you holding gadgets and use them particularly for different body organs. From now on wards set your goals to build stronger muscles and get ready to flaunt with these amazing below mentioned 17 exercises for forearms. Focus on overall strength by taking good and healthy diet.

Make Your Forearms Bigger and Stronger with Trojan Fitness

What is Forearm?

The area of the arm between the wrist and the elbow is known as the forearm. It is composed of two parallel-running bones, the radius and ulna, which are joined by a number of muscles, tendons, and ligaments. The forearm is involved in many daily activities, including gripping, lifting, and carrying objects. It also plays a significant role in the movement of the hands and wrists. The grip strength, wrist stability, and general arm function can all be enhanced by strengthening the forearm muscles.

Anatomy of Arms:

The arms, also known as the upper limbs, consist of various anatomical structures that collaborate to facilitate movement and impart strength to the upper body. Let’s examine the components of arm anatomy:


  • Humerus
  • Radius
  • Ulna


  • Shoulder joint
  • Elbow joint
  • Wrist joint


  • Biceps brachii
  • Triceps brachii
  • Brachialis
  • Brachioradialis
  • Pronator teres
  • Supinator


  • The biceps tendon.
  • The triceps tendon
  • The brachioradialis tendon


  • Elbow ligaments
  • Wrist ligaments


  • Radial nerve regulates
  • Medial nerve
  • Muscles

Benefits of Strong Forearms:

Training forearms is crucial as it can strengthen the muscles crossing your hands, wrists, and elbows. When it comes to physical fitness, many people aspire to have bigger arms. While some may consider it a purely aesthetic goal, there are several benefits to having stronger and more muscular arms. Here are some of the main benefits of bigger arms:

  • Improved functional strength
  • Increased athletic performance
  • Boosted metabolism
  • Better body composition
  • Improved self-confidence
  • Repetitive strain injuries

Forearm strength and development are essential to achieving general fitness and athletic performance. Exercises for the forearms help develop stronger grips while also enhancing balance, coordination, and muscle growth.

A well-rounded approach to forearm training can be achieved by including exercises like wrist curls, farmer’s carries and trap bar carries, plate pinches, reverse cable curls, pull-up bar hangs and other forearm-targeting movement’s.

Note: It’s important to remember that the best forearm exercise may differ from person to person depending on personal goals and physical characteristics. The key to growing strong, healthy forearms is experimenting with various exercises to determine which ones suit you best.

Following are the 17 Exercises for Forearms

1. Trap Bar Carry

  • You can carry a lot more weight with a trap bar carry than with a farmer’s carry, which improves your forearm strength and overall body stability
  • Put a big weight on a trap bar, stand within
  • Lift it up and begin to move
  • Keep your shoulders drawn back, your abs firm, and your height as high as you can

2. Towel Pull-ups

  • Grabbing a towel rather than the bar
  • Just to keep up, you have to crunch the towels
  • Tighten your grip further more to lift yourself
  • A pull-up bar should be encircled by two towels
  • Perform your pull-ups while holding a towel in each hand
  • keeping your shoulders down and your chest high
  • If this is too challenging forearm workout for mass, begin by gripping a towel with one hand and the pull-up bar with the other

3. Farmer’s Carry

  • Take a heavy dumbbell or kettlebell in each hand
  • Stand tall
  • Begin walking.
  • At all times, keep your abs tight, your chest out and your shoulders back.
  • Perform it at the beginning or the end for bigger forearms

4. Plate Curls

  • Use a plate and hold it by the end instead of a dumbbell when performing bicep curls
  • Perform 4–8 reps for 5–6 sets, and if you can manage more, use a heavier plate instead

5. Pinch Carries

  • Take two plates in your hands, smooth side out, and pinch them together
  • Tighten your abs as you walk and stand as tall as you can
  • Do 2-3 sets of 15 yards to bulk up your forearms workout

6. Dumbbell Press

  • Stand with your feet shoulder-width apart and your knees slightly bent, holding weights at shoulder height
  • Press the above-mentioned weights while clenching your core and extending your arms without locking your elbows
  • Repeat for the appropriate number of repetitions, gradually returning the weights to the beginning position
  • Repeat as permitted

7. Single-arm Bottoms-up Kettlebell Press

  • To keep the kettlebell steady and balanced, you’ll need to crush the handle, and as you press upward
  • Tense every muscle in your body
  • Transfer force from the ground to your arm
  • Grab a kettlebell with the spherical, weighted part above your hand
  • Hold it with your bottom up
  • Press the kettlebell straight overhead while tightening your glutes, bracing your abs, and squeezing the grip
  • Do 3–4 sets of 6 repetitions on each side for muscular forearms

8. Fat Grip Dumbbell Rows

  • Use a heavier bar to develop massive forearms.
  • Take a firm hold of the dumbbell handle
  • You can wrap the handle in a little towel if you don’t have a thick grip
  • Next, raise your elbow to your ribs while pulling your shoulder blade in
  • Place your right hand and leg on a bench, then carry out 8 more repetitions on the other side
  • Make three to four sets to get your forearm strong

9. Grip Crushers

  • Take hold of a grip crusher with your hands
  • Squeeze the handles together until they contact
  • First, warm up with simpler resistances
  • Use a gripper for 2-3 sets, 5–10 times

10. Plate Tosses

  • Hold a bumper plate in front of you at the conclusion
  • At initially, the plate should be lowered to around waist level. Reach down and get it at the conclusion
  • Repeat quickly with the same hand
  • Perform ten reps before switching sides
  • Increase your reps by 3–4 sets

11. Hammer Cheat Curl

  • Holding a dumbbell firmly in either hand
  • Put the weights in the curl’s upper position
  • If necessary, you can lift the weight using your hip momentum
  • The weights should be lowered gradually for 5 counts

12. Towel Curl

  • After covering the barbell with a thick towel, check to see whether your hands can still completely shut around it
  • grip the barbell with your overhand
  • Position it in front of your legs with a shoulder-width grip
  • Curl the bar without lifting your arms above your head. Since you must decrease your reps with each set, increase the weight each time

13. Reverse-Grip Barbell Curl

  • Simply curl the bar by taking an overhand grip on the barbell
  • Keeping your upper arms at your sides
  • Use the girth that seems most comfortable to you
  • Make the repetitions according to your ease till stamina builds for bigger forearms

14. Towel Cable Row

  • Put a towel on a cable pulley
  • Stand in front of it
  • Get ready to row
  • Each hand should be holding a towel end
  • Your shoulder blades should be closely spaced
  • Row towel towards ribs in the direction

15. Preacher Curl

  • Position the bench seat so that your armpits are in contact with the top of the pad.
  • Sit down and grasp a straight object at shoulder width while keeping your arms outstretched but not locked.
  • Squeeze the contraction after curling the weight as high as you can while maintaining your upper arms near to the pad.
  • Slowly lower the bar without locking your elbows.

16. Incline Dumbbell Curl

  • The angle of your incline bench should be 45 to 60 degrees.
  • Lay face up on the bench with your feet firmly planted on the ground.
  • Hold a set of dumbbells with your palms facing forwards and your arms hanging straight down.
  • At the apex of the curl, clench your biceps tightly before gently lowering your arms back to the starting position.
  • Curl the dumbbells in the direction of your shoulders while maintaining your shoulders back and your arms locked at a 90-degree angle to the floor to get strong forearms

17. Wrist Curls

For Upward Curls:

  • If you’re sitting on a bench, your forearms should be on top of your knees. If you’re holding a barbell, your hands should be lifted. If your wrists are curled upward.
  • held for a split second, then gradually loosened

For Lower Curls:

  • Lean forwards until your wrists rest on your knees while holding the barbell over your lap
  • For a better-looking pair of forearms, place them against your thighs and breathe in and out while lowering your wrists. Repeat this at least three or four times during each set

Myths about Arm Workouts:

There are a number of myths about arm exercises that could cause misunderstandings or incorrect information. Among the most widespread lies are:

  • The only way to develop arm muscles is by lifting heavy objects:

While using heavy weights to build muscle is an effective method, it is not the only one. For beginners or those with joint problems, using lighter weights with more repetitions can also be beneficial.

  • Arm exercises performed alone will result in toned arms:

It’s possible that arm exercises alone won’t result in overall weight loss or increased muscle mass. For general health and fitness, a well-rounded exercise programme that incorporates cardio, whole-body strength training, and proper nutrition is essential.

  • Increased exercise produces better outcomes:

Overtraining may result in injury or burnout. Rest and recovery periods are necessary for muscle growth and repair.

  • Women should not lift weights:

There is a common misconception that women who lift weights would look overweight. Women do not easily develop massive muscles since they do not create enough testosterone. Instead, weight training can help the arms get stronger and more muscular, making them look slimmer and more defined.

  • It’s possible to reduce spots:

It is not possible to “spot reduce,” or target certain body regions for weight loss. The entire body loses weight through a combination of diet and activity, not just one specific location.


Since the most famous 17 forearm workouts are mentioned in the blog to diversify your knowledge with proper guidance, Trojan Fitness aims that we have provided you with the answers to how to grow forearms and how to get bigger forearms. We strongly suggest maintaining a good and healthy diet and must consult before trainers as everyone has different physical problems and structure.

The information provided on this website is intended for general informational purposes only and should not be considered professional or medical advice. We make every effort to ensure the information provided is accurate and up-to-date, but we cannot guarantee the accuracy, completeness, or timeliness of the information. Any reliance you place on such information is strictly at your own risk. Always consult a qualified professional before making any significant changes to your diet, exercise routine, or lifestyle. We are not responsible for any adverse consequences resulting from the use of, or reliance on, any information provided on this website.