How to Build Forearm Muscle in Five Steps
Let's learn how to build forearm muscle.
There are two major muscle groups that define the muscles of the forearms.
Those located at the top of the forearms are responsible for the extension when you curve your arm upwards.
The muscles located at the bottom of the forearms cause flexion.
You can see these muscles working when you bend your wrist downward.
When you perform the traditional weight lifting routines you work your forearms automatically by your grip.
You can build these muscles up even more by practicing the exercises described below.
Step 1: Reverse Curls These exercises to build bigger forearms target the brachioradialis, a mouthful of a muscle name, which starts under the bicep and extends down the front of the forearm.
To perform reverse curls, grab a pair of dumbbells.
Stand with feet spaced apart a shoulder width.
Hold the dumbbells in front of your thighs with your palms facing your body.
With your upper arms kept tightly against your body and raise the dumbbells, bending your elbows.
Squeeze for a second and lower the weights back to the starting position slowly.
Step 2: Reverse Wrist Curls Perform the reverse wrist curls while sitting on the edge of a bench.
Lay your forearms across your thighs while holding a barbell with an overhand grip.
Bend your wrists, letting the barbell hang down in front of your knees.
With your forearms still, bend your wrists and raise the barbell up as high as you can.
Squeeze for a second and lower it back down slowly and repeat the exercise.
Step 3: Wrist Flexion To do wrist flexions, turn your arms around.
Position yourself on the edge of a bench as you would do for a wrist extension, but face your palms upward.
With the barbell held in your hands and bend your wrists so that your palms are facing away from your knees.
Bend your wrists to curl the bar up and contract the muscles in your forearms until the palms face your body.
Squeeze for a moment and slowly return the barbell back to the start position and do the exercise again.
Step 4: Working Forearms To build forearm muscles, hold the dumbbells at your sides.
With your feet spaced at shoulder width, rotate your hands so that your palms are facing your thighs.
With your upper arms held straight, bend your wrists forward laterally.
Squeeze for a moment, return them to the start position and bend them behind you laterally.
Squeeze again and return to the front side.
Continue alternating back and forth.
Step 5: Knuckle Push-Ups A great way to build forearm muscles is to perform push-ups on your knuckles.
It can also improve your ability and power to punch.
Place your fists directly under your shoulders, on the ground, and curl your toes under your feet.
Do a pushup while tightening your core to maintain a straight back.
Lower your body slowly until your chest is about three inches from the floor, and push yourself back up.
There are two major muscle groups that define the muscles of the forearms.
Those located at the top of the forearms are responsible for the extension when you curve your arm upwards.
The muscles located at the bottom of the forearms cause flexion.
You can see these muscles working when you bend your wrist downward.
When you perform the traditional weight lifting routines you work your forearms automatically by your grip.
You can build these muscles up even more by practicing the exercises described below.
Step 1: Reverse Curls These exercises to build bigger forearms target the brachioradialis, a mouthful of a muscle name, which starts under the bicep and extends down the front of the forearm.
To perform reverse curls, grab a pair of dumbbells.
Stand with feet spaced apart a shoulder width.
Hold the dumbbells in front of your thighs with your palms facing your body.
With your upper arms kept tightly against your body and raise the dumbbells, bending your elbows.
Squeeze for a second and lower the weights back to the starting position slowly.
Step 2: Reverse Wrist Curls Perform the reverse wrist curls while sitting on the edge of a bench.
Lay your forearms across your thighs while holding a barbell with an overhand grip.
Bend your wrists, letting the barbell hang down in front of your knees.
With your forearms still, bend your wrists and raise the barbell up as high as you can.
Squeeze for a second and lower it back down slowly and repeat the exercise.
Step 3: Wrist Flexion To do wrist flexions, turn your arms around.
Position yourself on the edge of a bench as you would do for a wrist extension, but face your palms upward.
With the barbell held in your hands and bend your wrists so that your palms are facing away from your knees.
Bend your wrists to curl the bar up and contract the muscles in your forearms until the palms face your body.
Squeeze for a moment and slowly return the barbell back to the start position and do the exercise again.
Step 4: Working Forearms To build forearm muscles, hold the dumbbells at your sides.
With your feet spaced at shoulder width, rotate your hands so that your palms are facing your thighs.
With your upper arms held straight, bend your wrists forward laterally.
Squeeze for a moment, return them to the start position and bend them behind you laterally.
Squeeze again and return to the front side.
Continue alternating back and forth.
Step 5: Knuckle Push-Ups A great way to build forearm muscles is to perform push-ups on your knuckles.
It can also improve your ability and power to punch.
Place your fists directly under your shoulders, on the ground, and curl your toes under your feet.
Do a pushup while tightening your core to maintain a straight back.
Lower your body slowly until your chest is about three inches from the floor, and push yourself back up.
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