To get larger forearms, you must routinely do exercises targeting your arms. However, not all exercises are the same. And if you want the best forearms workout, you'll have to lift weights or use resistance machines.
In this guide, we discuss the top forearm exercises to help them grow and show you the proper form. So if you want to add some serious size to your forearms, keep reading this guide!
Home Forearm Workouts
There are a few exercises that you can do at home to help you get bigger forearms. These include the wrist curl, reverse curl, and hammer curl. Here are a few examples of how to do these exercises:
Wrist Curl
Sit with your arm resting on your thigh and your palm facing down. Use your other hand to hold onto the weight and slowly lift it towards your wrist. Hold for a second, then lower the weight back down.
Reverse Curl
Sit with your arm resting on your thigh and your palm facing up. Use your other hand to hold onto the weight and slowly lift it towards your shoulder. Hold for a second, then lower the weight back down.
Hammer Curl
Stand with your feet shoulder-width apart and hold a weight in each hand with your palms facing your thighs. Bend your elbows and curl the weights up towards your shoulders.
Hold for a second, then lower the weights back down.
Do three sets of 10 repetitions of each exercise to start. As you get stronger, you can increase the number of sets and reps. Remember to focus on good form and breathing throughout the exercises.
Chinups
Hang from a bar with your hands shoulder-width apart and your palms facing towards you. Pull yourself up until your chin is over the bar. Lower yourself back down and repeat.
Do three sets of as many reps as you can. If you can’t do any pull-ups, try doing chin-ups instead. As you get stronger, you can increase the number of sets. Remember to focus on good form and breathing throughout the exercise.
Pullups
Hang from a bar with your hands shoulder-width apart and your palms facing away from you. Pull yourself up until your chin is over the bar. Lower yourself back down and repeat.
Pushups
Start in a plank position with your hands shoulder-width apart and your feet hip-width apart. Bend your elbows and lower yourself down until your chest is just above the ground. Push back up to the starting position.
Do three sets of 10 repetitions. As you get stronger, you can increase the number of sets and reps.
Doing these forearm exercises a few times per week will help you see results in bigger, stronger forearms. Plus, they’re a great way to build overall arm strength. So don’t be afraid to give them a try!
MAXPRO CTR Machine
You can use traditional weights and calisthenics, but with the MAXPRO CTR Machine, you can concentrate directly on your forearms. This innovative solution is ideal for at-home workouts– you don't need a lot of space, nor all the mess of dumbbells, barbells, plates, and kettlebells.
With the MAXPRO, you can do concentrated forearm workouts with varying levels of resistance. As you become stronger, you can crank up the intensity and continue to grow your forearms.
To learn more about the MAXPRO CTR machine and how it can help you get big forearms at home or on the go, click here.