Your forearms don’t get the respect they deserve. Not only do thicker, fuller forearms give you a more aesthetically imposing look, but they increase your strength capacity in exercises like the deadlift. Your upper body also looks and functions more symmetrically. Simply put: Forearms exercises belong in everyone’s training regimen.
Failing to incorporate targeted exercises can result in weak grip strength. You might not realize it, but grip strength is imperative to everyday tasks like carrying heavy groceries and luggage, in addition to helping you excel in sports (think climbing, baseball, MMA).
If you want to bulk up your upper body, hit your muscles from every angle with these 20 forearms exercises and say sayonara to your skinny arms. There are plenty of curl variations, weighted carries, and even some bodyweight moves (e.g. towel pullups, chinups, crab walks) that’ll help forge that coveted size, shape, and strength you’re seeking.
Not sure how many reps and sets to do? Check out our definitive guide. Word to the wise: Don’t toss all of these exercises into one session. Add a few to the tail-end of a strength workout to burn out your arms, or program a handful into your next arms-day workout to build three-dimensional muscle. Make sure you’re prioritizing form over speed and weight. Also see The 5 Best Muscle-Shocking Methods.
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