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How to Get Wider Forearms – Do These Exercises

Turns out you can increase the width of your forearms.

If you want to increase the size of your forearms, there are a couple of things you should keep in mind. Jeff Cavaliere goes in-depth on how to get wider forearms.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

Check out how to get wider forearms with his tips below.

Muscle fatigueSource: Courtesy of CrossFit Inc.

How to Get Wider Forearms

First of all, if you are doing reverse grip curls and believe you are doing the best for your forearms, then you are sadly mistaken. Cavaliere explains that by simply holding in a neutral grip a dumbbell and showing that the brachioradialis muscle is the one that pops.

When doing reverse grip curls you are mostly hitting your extensor carpi radialis, another important forearm muscle but rather quite tiny. “If you are trying to build bigger forearms and increase their width, you really have to focus on building up this brachioradialis,” Cavaliere explains.

The range of motion is another very important thing to keep in mind. “If we want to favour more the brachioradialis, then we want to decrease that range of motion.”

A good exercise to do is to utilise an EZ bar and perform reverse curls with a supinated grip and extend the wrists upwards at the top of the movement.

Due to the nature of the exercise above, you are likely not lifting heavy weights. If you want to lift heavier weights, you can’t go wrong with the hammer curl, just know that your biceps will also be targeted, but a lot of it goes to the brachioradialis.

Dumbbell hammer curl

Focusing on the other side of the forearm, not top to bottom but side to side, you should focus on the flexion of the fingers. A good exercise to practice is to use a cable machine and pull down using only your fingers and, ultimately, flexing your wrist down. You can do the same by utilising a resistance band.

If you are unsure about how to get wider forearms, check out Jeff Cavaliere’s explanation in his video below.

VIDEO – How to Get Wider Forearms

Read More: 3 Tough Forearm Workouts for Bigger Arms

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