Holding on tight, stabilizing your wrists, and maximizing your upper body strength – are all benefits of strong and thick forearms. If you have ever been thinking about the best ways to improve your forearm thickness, you will wait no more for the answer. It’s great that being stockier makes you seem and be healthier, a perception that goes back to the days of muscle heroes like Popeye. To that end, we’ve compiled a list of 10 exercises you can practice at home or any place to build thicker forearms and enhance your grip strength. Read until the end to learn everything about the only 10 exercises you need to achieve that. Remember to hit that like button, share, subscribe, and click the notification bell for more articles!
10. Hammer Curls
The first exercise on our list is hammer curls. We will be covering the basic two-arm dumbbell hammer curl, as it is a version that enables you to align the working arm with the resistance, boosting stress in the arms and decreasing the risk of elbow and shoulder damage. Follow these steps:
• Pull up some dumbbells and get a grip
• Your hands should be parallel to your body
• Grab a dumbbell in each hand.
• Make sure your wrists are locked, and your shoulders are locked in place. Just your biceps should be working.
• Lift the dumbbells with a curled-up movement
Keep your wrists tight and your shoulders back. Your goal is to bend and extend your elbow. The elbows shouldn’t be allowed to sway too much forward or back. If you don’t, your biceps can start to relax. You should be able to make a quarter of a circle with the dumbbell from your front hip to your front deltoid. Raise the weight, so your thumb is at shoulder level, above a 90-degree angle at the elbow. When doing a hammer curl, it is vital to maintain a tight grip on the biceps, even at the top of the movement. Improving your workout form and increasing the strain on the targeted muscles may be accomplished by maintaining steady speed throughout each rep.
Return the dumbbells to the beginning position in a calm and controlled manner, maintaining the elbow either beneath or slightly in front of the shoulder.
When bringing the weights down, try to recall the arcing motion you used to bring the dumbbells up.
9. Wrist Roller Extensions
If you want larger forearms, the wrist roller extensions are the finest workout you can do. A wrist roller may be purchased, but if you want to save money, simply create your own following the below instructions:
• Grab a sturdy wooden pole approximately 24 inches long, and drill a hole in the center. The more muscle you use when exercising your forearms and grip, the thicker the handle should be. If you like a thicker grip, you may use a thicker PVC pipe.
• The next step is to fasten one end of a 4 to 5-foot piece of solid rope through the hole in the handle. Make sure the cord won’t unravel by checking the knots.
• Now, attach a heavy object to the other end. A milk jug, water bottle, or even a supermarket bag full of cans would all work well. Weight plates or dumbbells, if you have them, might also work.
• Wrapping the handle with athletic grip tape might also help prevent your hands from slipping.
• Do this movement using an overhand, upright posture grip to bend your arms and flex one wrist at a time, switching hands back and forth until you have rolled the weight all the way up and then slowly move them down with the reverse movement.
If you want to reap the maximum advantages of this exercise, you should do three to four sets of three to five repetitions each. A repetition consists of a complete winding and unwinding of the way up and down; therefore, one round consists of three to five repetitions.
8. Wrist Roller Flexion
Like the wrist roller extension, do this using an underhand, upright posture grip to bend your arms and flex one wrist at a time, switching hands back and forth until you have rolled the weight all and slowly moving them down with the reverse movement. Hold by bending your arms at around 90 degrees and then alternating, curling one wrist at a time. You’ll need to complete three to five rounds every set and three to four sets in total, much like the last one.
7. Standing Reverse Wrist Curl
Doing reverse wrist curls will strengthen your wrists and provide more stability as you lift weights, which will help you achieve a more rounded look to your forearms. So if you’re ready to get proactive about your grip strength and ramp up your forearms, this is the workout for you. Constructing a solid set of reverse wrist curls is relatively easy. Get your form down pat the first time through so you don’t have to waste time adjusting it. Working out this complex body component requires careful attention to detail.
• Stand on your feet
• Grab a barbell with a good amount of weight, using an overhand grip with your hands spaced roughly shoulder-width apart.
• Slightly move your arms at the front to get the barbell 5-4 inches in front of your body
• Keep your arms extended but do not lock your elbows
• Let your wrists drop as far as they can and pull them back up through their full range of motion.
A good forearm workout should include wrist curls. Muscle development in this often-neglected region is straightforward. Incorporating reverse wrist curls into your regimen is as simple as finding a few minutes at the end of your regular program.
Position them at the finish of your workout. The last thing you want to do while trying to improve your grip strength is to start unnecessarily reducing your performance by wearing out your forearm strength before you get to the remainder of your program.
6. The Farmer Walk
A pair of dumbbells is the obvious option for the ordinary trainer, but you may use any combination of heavy items held at your sides. Although the movement itself is simple, there are a few form considerations to keep in mind if you want to get the most out of your workout and reduce your chance of injury. These steps will be crucial for making your forearms thick with this exercise:
1) Place your feet shoulder-width apart, and stoop down, so you are deadlifting the dumbbells. When lifting weights, it’s vital to avoid utilizing your lower back since you should be using weights that are pretty heavy for you.
2) Make sure your hold on the dumbbell handles is centered; any deviation will throw off your balance and disrupt the rest of the session.
3) Keep your head up, shoulders back, and chest out, and keep your gaze straight ahead.
4) Contract your abdominal muscles and glutes, and start walking in a straight line with short, quick strides. Maintain a neutral spine and avoid slouching or shrugging during the whole set.
5) If you’re carrying big dumbbells and you need to make a turn, and there’s not much room to do so, be very careful.
6) Keep going until your arms give out and you have to put the dumbbells down or until you’ve walked a predefined distance.
Before we proceed to the other 5 exercises that will help you get thick forearms, leave us a like if you enjoy our article so far and subscribe for more similar content in the future.
5. Cannonball Pull-up
The cannonball pull-up is another excellent exercise for developing grip strength and making your forearms thick. You’ll need a pull-up bar for your doorway and some cannonball grips if you want to do this at home. Then, you’d fasten the cannonball grips to the doorway pull-up bar, hang upside down with both hands on the grips, and pull yourself up by forcing your elbows down and back. When you’ve reached the top, drop yourself carefully and do it again. Remember that you may make this workout more challenging to grasp by grabbing the cannonballs with different hand positions, with even fingers on both sides or uneven fingers.
4. Dead Hang
You need to actively hang from a bar or other support to get the advantages of the dead hang. Using proper form will not only boost the exercise’s efficiency but also reduce the risk of injury. Watch these guidelines carefully and follow them to the letter for safe and effective dead hangs.
• Locate a good horizontal pull-up bar. Without leaping, you should be able to reach the bar. Put something under the bar to stand on, like a bench so that you can get a good grip. When hanging from the bar, be sure your feet are not touching the ground.
• Maintain a broad overhand hold on the bar, which is a little wider than shoulder-width apart. If your palms are sweaty, use chalk. There’s also the option of using a hook grip.
• Hang from the bar with your arms at your sides and your torso stiff, but without touching the ground. Don’t let your shoulders be disarranged entirely. Instead, a gentle downward and backward tug will keep them moving and engaged.
• Do not move around throughout your set. If you want the full advantages of decompressing your spine after this exercise, you should step down instead of leaping.
• Carefully raising your shoulders will help you get a deeper stretch in your lats. Still, you shouldn’t let your shoulders relax since doing so places unnecessary strain on the passive structures of your shoulder joints and increases the risk of damage.
3. Hand Gripper
The hand gripper exercise is next on our list. The question is how to evaluate one’s skill level to determine whether they have what it takes to become proficient in doing it. You will learn once you regularly use the grippers in your task. If you’re getting started training with grippers, three sessions per week is a reasonable beginning point to assess how you enjoy it. Most people who begin using the grippers for training become addicted to them. The next step involves establishing targets for squeezing the various grippers shut, like specific reps per gripper resistance level, or using a timer to keep the grip locked for a particular timeframe, like a minute. It will be helpful if you can access a wide resistant range of grippers.
If you regularly work with hand grippers, you will notice a sudden appearance of muscle in your arms, particularly your forearms.
Do you intend to transform it into a living hydraulic device? Well, attempting is the first step.
2. Towel Pinch
To get your forearms thick, you may do a towel pinch, a version of the plate pinch used to strengthen your grasp for crushing objects. To do this, grab a towel and pass it through the grips of a couple of gallon-sized water containers as you did with the wrist curls. The next step is to bring the two ends of the towels together, squeeze them with your thumb and index finger, and then repeat with the other three fingers. Don’t accidentally curl them up in the towel. Instead, press your palms together, place the towel in the space between them, and maintain the posture with one arm dangling down. Add weight until you can hold it for fewer than 90 seconds. Then, swap sides and continue the workout, making three to four sets.
1. Weighted Form Wrist Curl
This exercise is the most effective to get thick forearms. Warm up with several forearms raises to loosen your muscles before doing wrist curls. Beginners often use 70–80% of their one-rep max or lesser weight. To maximize the impact, you should lift heavy. However, if you have never done wrist curls before, you should start light and take the time to determine a safe one-rep max. After you’ve done so, you’ll be able to safely do the exercise without risking injury.
Here’s how you do a standard weighted wrist curl using a dumbbell:
• Get down on the floor or a flat bench and press your forearms into it.
• Remove your hands off the bench to increase your range of motion.
• Supinate your hands and pick up a set of dumbbells (underhand grip).
• Raise them as high as you can by using your whole wrist.
• Gently return them to the beginning position.
• Perform 12-15 repetitions per set at most.
That’s all you need to do for a good set of wrist curls. The muscles you’re targeting are deep inside your forearms, so you’ll feel the burn there. That’s to be expected, and it’s a good indicator that you’re working the proper muscles.
Hopefully, our Top 10 exercises to get thicker forearms will help you achieve better results. If you have any other exercise that might be suitable here, feel free to leave it in the comment section below. Additionally, follow us, like, subscribe to our YouTube Channel@healthperfectionist, and hit the notification bell for more content like this. Thank you for reading, and see you with our next article!