9 Best Exercises for Bigger Forearms

Make them thicker and juicier.

These 9 best exercises for bigger forearms were designed by Max Posternak.

Max Posternak is the founder of Gravity Transformation with over 5.5 million YouTube subscribers. Although he usually focuses on weight loss tips, he is also a fitness coach who knows how to improve one’s body.

The forearm comprises over 20 distinct muscles, serving various functions across its length. Beginning on the outer side, extensor muscles facilitate hand and finger extensions, aiding in lateral movement. As we shift inward, wrist and finger flexors reside, enabling inward hand and finger curls. Deeper within, pronator and supinator muscles manage hand rotation.

The sizeable brachioradialis muscle contributes to forearm strength and motion at the elbow, not just the hand. This intricate muscle network empowers diverse hand and finger movements. Forearm engagement extends beyond upper body exercises to encompass pull-ups, lateral raises, deadlifts, and lunges.

Building forearm strength not only enhances grip strength but also promotes forearm growth. This translates into a more substantial appearance, even beneath long sleeves. Nine exercises are outlined to effectively target and develop the forearms.

9 Best Exercises for Bigger Forearms

One notable isolation exercise is the seated barbell wrist curl, engaging the inner forearm. Using a barbell, individuals adopt a narrow grip, with elbows resting side by side on the bench. Alternatively, performing this exercise on the bench’s side while kneeling is an option. By curling the wrists upward and inward, the exercise intensifies the forearm contraction.

A wrist roller, another effective isolation tool, engages the outer forearm. While a wrist roller can be purchased, a DIY version using a wooden pole and rope suffices. Wrapping the rope around the bar while curling one wrist at a time challenges the forearm.

Compound exercises also bolster forearm development. Hammer curls target the brachioradialis muscle. While seated or standing, using dumbbells with a neutral grip activates the forearms. Hammer curls can be performed across the body for variation.

Reverse grip EZ bar curls further engage the forearms and grip strength. Utilizing an overhand grip, the barbell or cables emphasize the outer forearm muscles. Variations, such as using an incline bench for spider curls, diversify the exercise.

Two exercises, plate pinches and Farmer Walks, focus specifically on grip strength. Plate pinches involve holding stacked weighted plates for a set duration. Farmer Walks, involving heavy dumbbells or a loaded trap bar, challenge grip, and upper body muscles during walking.

Grippers offer adjustable resistance to enhance grip strength. Squeezing the gripper to maximum contraction and releasing gradually works the forearms and grip.

Accessories like thicker barbells or fat grips intensify grip challenges. These additions can be used in various exercises, including pull-ups using cannonball grips.

Incorporating a few of these exercises into post-bicep workout routines can efficiently target and enhance forearm development and grip strength.

In short, the 9 best exercises for bigger forearms according to Posternak are:

  1. Kneeling barbell wrist curl
  2. Upright wrist curls (behind back)
  3. Wrist roller
  4. Reverse wrist curl
  5. Hammer curls
  6. Reverse grip EZ bar curl
  7. Plate pinch
  8. Farmer’s walk
  9. Grippers

To fully understand how to perform each of these movements and why they are on this list, watch the video below.

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Muscles of the Arms

The arms are one of the most important muscle groups in the body. They’re used for lifting and moving heavy objects, and they help you maintain balance while running or playing sports.

Biceps Brachii

The biceps brachii is a two-headed muscle located on the front of your upper arm. It has its origins on the supraglenoid tubercle of the scapula and superior lip of glenoid labrum, and inserts into the radial tuberosity on the radius.

The biceps muscle flexes your forearm at the elbow joint, which means it allows you to bend your arm at the elbow joint.

preacher curl Build bigger and stronger arms.Source: Teach Me Anatomy

he biceps brachii muscle is attached to two bones:

  • Scapula (shoulder blade) – originates from supraglenoid tubercle and superior glenoid labrum.
  • Humerus bone – insertion point is also known as coracobrachialis attachment point; it forms part of insertion for both muscles


The brachialis is a muscle in the upper arm that lies beneath biceps brachii (the main elbow flexor). It forms a horseshoe around the elbow and acts as both an elbow flexor and supinator.

The brachialis is shorter than biceps, but it has more fibers per unit volume and thus can produce more force. In addition to acting as an elbow flexor, brachialis also helps with supination of forearm which means turning palm up or pronation of forearm which means turning palm down.

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Triceps brachii

The triceps brachii is a three-headed muscle that is located on the back of your upper arm. The muscle is responsible for extending or straightening your elbow joint.

The triceps brachii can be divided into three parts: the lateral head, medial head, and long head. These three heads together make up what we call the triceps.

The long head begins at the spine of scapula and extends distally to insert into olecranon process of ulna near coronoid process of ulna (the two ends are separated by tendon).

It originates from medial fibres of infraspinatus & teres minor muscles as well as supraglenoid tubercle & posterior surface of greater tuberosity where it becomes superficial after passing anterior to humerus superficial to deltoid muscle belly.

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Source: Daniel Apodaca on Unsplash

These are the muscles of the arms

  • Biceps brachii: The biceps brachii is a powerful muscle found in the upper arm. It flexes (bends) the elbow, and also supinates (rotates palm of hand to face ceiling), abducts (moves away from centerline) and internally rotates (rotates inward toward body) the forearm.
  • Brachialis: The brachialis is a short muscle located between the biceps and triceps that produces flexion of the elbow joint when it contracts, as well as assists with pronation of your upper arm.
  • Triceps brachii: The triceps are three muscles located on your backside of arms, consisting of two heads – long head & lateral head – connected by a tendon at their distal attachments (where they join together).


As you can see, the arms are made up of a number of muscles. The biceps brachii and triceps brachii are some of the most well-known muscles in this part of the body, but there are many others that play important roles. It is important to understand how they work together when performing exercises such as curls or presses so that they don’t become injured while exercising!

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