The Basic Forearm Hypertrophy Guide

The forearms are probably the most visible parts of the upper body that catch someone’s
attention. Apart from being visually aesthetic, the forearms also function to assist with activities of
daily living. While some individuals are genetically blessed with big forearms (along with regular
resistance training), there are some individuals who may need to focus just a little more on forearm
training in order to induce hypertrophy of the same. Let us first understand that the forearms are
composed of muscle fibers mostly designed to endure activities for a long time. Humans use their
hands continually for the smallest activities and these mostly include actions like gripping, picking,
constant holding (isometric), writing, typing, etc. During all of these activities, the forearms play
a big role.
Just like any other group of muscles, the forearms too need to be trained using a variety
of repetition ranges; and through a variety of movements available at the wrists and the elbow.
What I mean by this is that on one end of the forearms are the wrists and on the other end are
the elbows. All the movements in the forearms happens primarily at these ends and loading each
movement with resistance can aid hypertrophy of the forearms. The following is a list of exercises
that will help you train your forearms in all possible ways which will ultimately lead to growth:

1. Barbell wrist curls: You can perform these using different repetition ranges and
accordingly load or deload weight on the barbell. This movement has been used since
ages and it still proves to be as effective as ever. Wrist curls can be done in two ways,
flexion and extension of the wrists. Here’s how it is done-

While doing wrist flexions, make sure you open

your hand partially for the fingers to take the load
during the eccentric (lowering) phase. Then
gradually roll your fingers around the barbell and
perform a flexion. Every repetition must be done
this way. Doing wrist curls in this way will give
you more mechanical tension and a great range
of motion through which the load will move.

(Picture: bodybuilding-wizard.com)
 Standing wrist extensions are another way of
performing wrist curls. This movement works
the extensors as compared to the flexors in
the first method of performing curls. The key
is to progressively overload the barbell; for
many individuals the barbell itself will cause
significant stimulus and they won’t need to
add any weight to it. Make sure you don’t rush
through the movement and complete each
repetition with great form!

(GIF: YouTube.com)

2. Dumbbell wrist rotations: You

will not need heavy dumbbells for
this exercise. Observe to the left, as
to how the wrists are moved
throughout the rotational range of
motion with some added resistance.
The more fluid your movement, the
better. As you progress, you may try
doing this movement with a heavier
weight. This movement requires
flexion of the elbow, which will work
your brachioradialis muscle which
connects the humerus (bone
between your elbow and shoulder)
and the radius (bone between your
wrist and elbow). (GIF:
YouTube.com)

Note: For all the above movements,

1-3 sets x 12-15 repetitions is a good upper and lower limit depending on your rate of adaptation
to these movements. You may change your training variables when you advance further. Avoid
overtraining at all costs!

While there are many other exercises that work the forearms very well, the above three
are a great start to get the ball rolling. Here are a few extra tips to indirectly train the forearms:
 1. Avoid wrist wraps: While these are very helpful to pull more weight, they don’t really help
when the goal is to stimulate the forearms. Going raw works wonders!
2. A thicker grip: You could use external thick rubber grips to clip on to your barbell or
dumbbell and lift weights or you can just roll a towel tightly around the same to benefit
from the same effect.
3. Variation: Keep switching your regular workout routine in terms of sets, reps, weight every
3-4 weeks in order to gain maximum benefit. You may not necessarily change the
exercises unless really required.
4. Deadlift: This is one movement that requires a lot of isometric grip strength wherein you
pull a heavy load using your hands for as long as the set lasts. Deadlifting will definitely
aid your grip strength and hypertrophy of the forearms.

Author Bio:

Education: Bachelor’s of Science in Exercise Science (Truman State University, USA)

Master’s of Education in Kinesiology (Bowling Green State University, USA)
Certified Exercise Physiologist EP-C (American College of Sports Medicine)

Work: Owner- Osmosis Fit Hub. Apart from fitness coaching, training and consultations, I focus
on fitness education in order to help fitness professionals stay updated with latest research in
Exercise Science. I can be contacted via email at osmosisfithub@gmail.com and via instagram
(osmosisfithubindia).