Here is how to build strong and massive forearms! Forearms are one of the few muscle groups that get attention almost all the time. Even in the winter you can roll up your sleeves and show off your strong forearms, so it’s great if you can work on them as often as you can.
Besides this, powerful forearms will maximize your results by helping you engage more muscles and generate more force in all of your training sessions. Try the following exercises and get massive forearms!
1. The Farmer’s Carry. For this exercise all you have to do is to grab a heavy dumbbell in each hand and start walking around. You must keep the abs thight, chest tall and the shoulders pulled back.
I recommend you to start with this exercise for warm up, but you can also use it as a powerful finisher if you feel so. You can also use a trap bar for this exercise. Make sure you carry the weights in at least 2 sets for about 30 meters.
2. Single Dumbbell Wrist Curl.
Sit on a bench and grab a dumbbell in one hand. Your elbow and forearm must rest on your thigh with your hand dangling off your knee. The palm must be up and the elbow must be bent 90 degrees. Now you gotta let the weight hang down, and then curl your wrist up so your palm faces your biceps. Keep the movement slow and strict. Perform 2 sets of 20 seconds on each side.