Forearm workouts – if you want big arms, you need to do this

Arm workout from hell

Give one of our forearm workouts a go and watch the size pack on fast!

Forearm workouts are easily skipped by most people. Why? Simply because they’re an after thought. Kinda like calf muscles. Most people are so focused on getting big biceps and triceps that they forget to work their forearms. A lot of people believe or think that their forearms will naturally grow just by working out their biceps. While that’s true to a certain extent, that “massive arms” look that makes people say, “Holy s**t that guy has huge arms” is really only achieved when you have big forearms.

Look at the major bodybuilding icons like Rich Piana, Jason “Huge” Huh, or any of the Olympia contenders. They all have proportional forearms and when they throw up that double front biceps shot – whew! The combination of giant forearms and well developed biceps and triceps simply makes you look like a freak of nature.

That being said, let’s dive into one of our favorite forearm workouts. You can add this in with another smaller muscle group like calves and make the most of it while you’re there!

Forearm workout from Body Spartan

Standing wrist curls with a barbell

Be sure to lower the bar as far down as possible, extending your fingers to the point the bar is barely in your grasp. Then, as you curl your wrist, be sure to squeeze at the top to force as much blood as possible into the forearms.

Set Super Set Reps Rest
1 No 30 2 minutes
2 No 28 2 minutes
3 No 24 2 minutes
4 No 20 2 minutes
 5 No 20 2 minutes
 6 No 20 2 minutes

 

Seated wrist curls with a barbell

Apply the same form and technique with the seated wrist curls as you did with the standing wrist curls.

 

Wrist curls position 1 forearm workouts
Wrist curls position 2 forearm workouts

 

Set Super Set Reps Rest
1 No 30 2 minutes
2 No 28 2 minutes
3 No 24 2 minutes
4 No 20 2 minutes
 5 No 20 2 minutes
 6 No 20 2 minutes

 

Reverse wrist curls

Sit on a bench with a light barbell and place your wrists on your knees, palms facing down. It’s important that your thumbs stay wrapped OVER the bar. Do not let them go under the bar, like a normal style grip. For this exercise to be effective, you will need to use a monkey grip. Also, if you’ve never done these, it won’t take much weight. I actually started with two 10lb dumbbells because there wasn’t a barbell light enough.

Set Super Set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
 5 No 20 2 minutes
 6 No 20 2 minutes

 

Reverse curls

These can be done with a barbell or a cable. Either one is effective. However, I prefer the cables simply because of the constant tension throughout the movement. Keep in mind though, that shocking the muscles is necessary to continue growth, so don’t be afraid to use both of these options on different weeks.
Reverse curls with barbell for forearm workouts

Set Super Set Reps Rest
1 No 20 2 minutes
2 No 20 2 minutes
3 No 20 2 minutes
4 No 20 2 minutes
 5 No 20 2 minutes
 6 No 20 2 minutes

Final thoughts on forearm workouts

By the time your done with this workout, your grip should be pretty much non-existent. Remember, these are the little tricks that when put together, make for one amazing physique. To get the overall big arms look, you have to have big forearms. So give our forearm workouts a try and let us know your results!

Best forearm workouts

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All access pass

Body Spartan All Access

Access to EVERY Body Spartan Program! 14-DAY FREE TRIAL
  • Get full access to our all of our amazing programs
  • Full, custom calculated nutrition
  • 10 & 12 week programs
  • Instructional videos
  • Full workouts
  • Triphase, polymorphic, and contest prep style training
  • Body composition tracker
$19.00 / month with a 14-day free trial