How can I get bigger forearms and wrists?

 

I don't think increasing the size of your wrist is possible naturally but same is not the case with the forearms. Forearms can be effectively targeted with dumbbells and barbells, I mostly prefer doing my forearm workouts with dumbbells to avoid any muscle imbalances and target both muscles equally. Here are some of the forearm exercise that I truly love doing.



  1. Dumbbell wrist roller - This exercise is the staple of my forearm workout routine and I give it the same preference that people give to the squats for growing their legs. This exercise is performed by holding the dumbbell from both ends and then twisting the wrist backwards for 10-12 reps and you will notice the burn in the posterior the back side of forearms muscles and when you reverse the motion and twist in for a 10-12 reps more you feel it in the forearm flexors or the anterior part of the forearm. Doing it both ways for 10-12 reps will count as a set.
  2. Standing dumbbell wrist curl behind the back - Standing wrist curl behind the back is a superb exercise to target the forearm flexors. This exercise is making the list because it is real wrist friendly and people who feel wrist discomfort while performing the other types of Forearm can do this. To perform the movement hold the Dumbbells behind your back and then slowly lower the Dumbbells till they reach your fingertips and from there bring the dumbbells back to the initial starting position.
  3. Standing dumbbell reverse wrist curl -The third exercise that I will tell you to target the forearm is standing reverse wrist curl. This exercise targets the extensors of the forearm muscles. I like doing this exercise standing as compared to seated due to the more activation I feel. To perform this move hold the Dumbbells in pronation then curl your wrist upwards till you feel it in the posterior part of the forearm then slowly return the dumbbell to the orignal position.
  4. Dumbbell farmers walk - The next exercise that I recommend for targeting the forearm is the good old farmers walk. Since you are moving the whole body in this movement it target a lot of muscles in the body, the shoulders, quads, hamstrings, bicep, tricep, forearms, abs , glutes all are worked in this. This exercise can also work wonders for the grip strength, to perform this movement hold a heavy set of dumbbells in both arms in neutral position, keeps your core tight, spine neutral. Make sure you are squeezing the Dumbbell as hard as possible and start moving if you don't have a lot of space like I have you can walk some steps from point a to point b and do it till you feel a burn in your forearms.



Location: New Delhi, Delhi, India

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