Massive forearms workout to make them grow-Thehuskyyou.

Perfect shape forearms are very attractive.

Bigger forearms looks attractive no matter what we wear a t-shirt, lose t-shirt, half sleeve shirts or fold our sleeves, it’s going to be look attractive.

Many people have huge biceps but they lack when it comes to forearms muscles.

So I will show the perfect exercises, sets and repetition you have to do to grow them.

One good to know stuff is your forearm muscles is used in most of the daily activity you do in a day.

That’s why it's important to have them strong and huge.

Weak one get under tension easily for example, when we do bent over rows many people stop in between just because there forearms starts paining.

Let’s see the overall forearms workout routine.

Reverse wrist curls 

Reverse curls are very effective because it includes all the muscles.

Tension starts from extensor pollicis longus and end at brachioradialis muscle.

You have to take a normal size bar and add 5 pounds plates both the side.

Now hold the bar and make a reverse wrist moment, don’t do it fast it will hurt your wrist bone.

Keep the moment slow and you will feel all your muscles are getting in contract.

3 sets of 8 repetition is enough.

Tip: Don’t add to much weights.
       Take a normal size barbell.
Reverse biceps curls

We all know how to do biceps barbell curl which is for biceps.

Here we have to attack our forearms so we will do the reverse.

In this you have to hold the bar reverse and the movement will be same like we do for biceps but the wrist will be reverse.

When you lift the barbell up make sure you don’t move your back.

Muscles involved: Biceps brachii, brachialis, extensor carpi radialis brevis, extensor digitorum, extensor digiti minimi, extensor carpi ulnaris.

3 sets for 8-12 repetitions.


Dumbbell hammer is the one of the old school exercises for forearms and most effective too.

In this your biceps brachii and  brachialis also comes under tension, this two is our biceps muscles.

Brachioradialis get in contract more effectively which is our forearms muscles.

Make sure you take a good heavy dumbbell and keep your form correct.

Too bring more tension in muscles make sure you hold the dumbbell for a second when your muscles are squeezed.

Do the hold for 4 to 6 seconds.

Farmer hold.

In this you have to take a heavy dumbell and hold it for 30 to 45 seconds.

No movements nothing, just hold the dumbbell as pet given time.

You will feel proper pressure in your muscles and your shoulders muscles will also get used while doing this exercise.

You can also do farmer walk in this you have to hold the dumbbell and start walking.

Make sure you to add this exercises in your next biceps workout.

There is one more hack you do to grow your forearms.

When you do your back workout make sure you go little more heavy.

Because when we train our back our brachioradialis and biceps brachii also comes under contraction.

We can say 75% of your bicep gets trained during your back session.

As you complete your back workout hit your forearms.

Do this 4 exercises mentioned above and you will see a massive pump.

Many people train their weak muscles daily, never do that again.

Because when you train your muscles daily it does not get any time to get recover.

That’s why never train any body part everyday it will not grow.

You can train one muscle group 2 times a week after giving 48 hours rest to that muscle.

Tips: Never go heavy on any type of wrist curls exercises because your wrist bone gets damage easily.

You can also train your forearms separately on sunday.

On sunday only train your weak body parts in which forearms is also included.

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