forearm workouts

Unlock Next-Level Forearms: The 4 Moves You NEED For Sleeve-Busting Arms

You train your biceps, but you’re skipping the forearms — and that’s why sleeves still fit snug. Forearm development is about more than looks: stronger forearms improve grip, transfer to bigger deadlifts/chin-ups, and finish the aesthetic of an arm day. Below are four simple, high-impact moves you can add to any upper-body workout or dedicate one short session to each week.

Introduction
Forearms respond well to frequency, variety, and progressive overload. Don’t overcomplicate it: consistent sets, heavier holds, and different grip angles will get you thicker forearms. And remember, nutrition and recovery matter — if you’re unsure whether you’re getting the building blocks you need, check this guide on meeting your nutrient needs as a foundation for gains.

The 4 Moves (How to perform them and why they work)

1. Standing Dumbbell Wrist Curls (Palms-Up)

• Why: Targets the wrist flexors (flexor carpi radialis and ulnaris) — the bulk on the underside of your forearm.
• How: Sit on a bench with forearms resting on thighs, wrists hanging over knees. Hold dumbbells palms-up and curl just the wrists up and down slowly.
• Sets/Reps/Tempo: 3–4 sets of 12–20 reps; 2-second concentric, 1-second squeeze, 2–3-second eccentric.
• Progression: Increase load, add paused reps at the top, or use a barbell for more total weight.
• Cue: Keep forearms pressed to your thighs — only your wrists move.

2. Reverse Wrist Curls (Palms-Down)

• Why: Trains wrist extensors and brachioradialis — gives the top of your forearms thickness and improves balance between flexors/extensors.
• How: Same setup as wrist curls but palms face down. Lift the back of the hand toward the forearm by extending at the wrist.
• Sets/Reps/Tempo: 3–4 sets of 12–20 reps; controlled negatives.
• Variation: Use light plates or an EZ-bar to avoid elbow discomfort.
• Cue: Move only at the wrist; control the lowering phase to avoid tendon strain.

3. Hammer Curls (Neutral Grip)

• Why: Emphasizes the brachioradialis and long head of the biceps — this builds the outer forearm “pop” that shows when your arm is relaxed.
• How: Hold dumbbells with thumbs-up (neutral grip). Curl with elbows tight to your sides, forearms rotating minimally.
• Sets/Reps/Tempo: 3 sets of 8–12 reps; focus on a full range of motion and a controlled eccentric.
• Progression: Increase weight, use slow eccentrics, or do incline hammer curls for extra stretch.
• Cue: Keep wrist neutral and avoid swinging; elbow stays pinned.

4. Farmer’s Carries or Heavy Static Holds

• Why: The ultimate forearm builder. These train crushing grip, wrist stability, and forearm endurance all at once.
• How: Pick two heavy dumbbells/kettlebells you can hold for 30–60 seconds, stand tall and walk or simply hold in place.
• Sets/Duration: 4–6 holds of 20–60 seconds or 2–4 walks of 30–100 meters.
• Progression: Heavier implements, longer holds, or single-arm carries to increase demand.
• Cue: Squeeze the handles hard, maintain upright posture, breathe smoothly.

Programming and Pairing

• Frequency: 2–3 forearm sessions per week or add short finisher sets at the end of upper-body days.
• Volume: Start with 6–12 total work sets per week per movement group (flexors, extensors, grip).
• Load: Forearms like volume and tension — when you can do the top rep range with good form, increase the weight.
• Pairing: Add wrist curls or reverse curls after biceps sets, and finish with farmer’s carries. If you prioritize biceps and arms, see a compact barbell routine to pair with forearm work like this 4 biceps exercises — barbell only to build balanced arms.

Technique tips and injury prevention

• Warm up with light wrist circles, band pull-aparts, and 2–3 warm-up sets before heavy holds.
• Don’t chase extreme weight at the expense of form — tendon pain often results from sudden jumps in load.
• If wrists are sensitive, use neutral grips (hammer grip) and avoid over-rotation.
• Prioritize recovery: sleep, protein, and targeted stretching for forearm extensors/flexors.

Quick 15-minute Forearm Finisher (example)

• 1 set wrist curls x 15
• 1 set reverse wrist curls x 15
• 2 sets hammer curls x 10
• 2 holds farmer’s carry x 40 seconds
  Do this at the end of an arm or back workout once or twice a week for steady gains.

Progress tracking

• Track holds (time), rep ranges, and the heaviest weight you can control for 8–12 reps.
• Growth in forearms often shows in improved grip strength and heavier holds before significant visual change — be patient and consistent.

Conclusion

If you need strategies for building biceps when traditional hand-based training isn’t possible, consult this practical discussion on How to build up my biceps without the use of my hands – Quora. Use that alongside the four moves above to create a balanced plan that builds thicker, stronger forearms and complements your biceps work.