The other end of the rope is attached to a weight. Your Forearms Under the Microscope. But to max out your forearm workout, you can do some wrist curls and reverse wrist curls. You should get a dumbbell with a comfortable weight. You should … You hinge forward so that your forearm can be placed on your thighs for support. Directly targeting the forearms and wrists is effective, but true growth starts with the larger compound movements that recruit them. 2. Deadlifts. The good news is that you don’t need a bunch of fancy machines to train your forearms. This is simply a bar or rod with a rope tied around its midpoint. Wrist curls. If you want to build bigger forearms, all you have to do is follow the same steps you'd use for any muscles — more time under tension, plus appropriate recovery. Step 3: Do this for about twelve reps in three to five sets. Step 2: With all your remaining strength, flex your wrist towards you. Similar to the seated wrist curl, you can do the reverse seated wrist curl with your hands face down. Get or make a wrist roller. Start with a very light weight, and increase the weight gradually. Reverse seated wrist curl. 2. Reverse Wrist Curls. Step 1: Kneel on the side of a flat bench while you are holding dumbbells or a barbell with your palms facing you. Think of the manliest men to ever walk the planet. This forearm and wrist workout routines are how to build bigger wrists by getting rid of weak forearms. The barbell wrist curls work the brachioradialis and flexors. Don’t let your ego get the better of you while doing this exercise and use weights you can maintain a full range of motion with. If you want to build bigger forearms, all you have to do is follow the same steps you'd use for any muscles — more time under tension, plus appropriate recovery. What Are the Best Exercises to Get Bigger Forearms and Wrists? This simple piece of equipment is one of the most effective ways to build forearm muscle and train grip strength. Exercises such as the deadlift are one of the best all-around muscle building exercises, and that includes the wrists and forearms. His ripping grip means he’s capable of crushing skulls, and his heavy is the downright impossible for us mere mortals. You will do this exercise sitting down using a chair or a bench used for lifting weights. Forearms are one of the most stubborn muscle groups, yet one of the most important for overall strength development. Godlike forearms forged on the top of big wrists tell the world that this man is strong. Do These 5 Exercises For Big Forearms 1. Barbell Wrist Curls – 4 Sets 30 Reps. Barbell wrist curls are one of the most common forearm exercises and yet most people perform them incorrectly. Hold the dumbbells (the cable, or the barbell) with your forearms leaning on a bench or your thighs and hold your hands parallel to the floor, lower the dumbbells and let your muscles stretch and then start lifting the weight and go back to the starting position. Unless you have a genetic predisposition for big forearms, you're going to have to throw everything at 'em. Enough to aid the exercise, but not break the joint.