7 EXERCISE TO GET BIGGER , STRONGER, AND RIPPED FOREARMS

Have you been training your forearm hard but still not getting any mass or do you want to get ripped, shredded, and bigger forearms?

There are various exercises out there to train and build your forearms but very few targets the right muscles for quick and solid development.

Most people train in common exercise found every where like cherry pickers or wrist curls. This are good free weight exercise and can greatly tighten up those forearm muscles and enhance your finger strength.

But these exercises wont increase muscle mass by much and for good result they have to be repeated multiple time, which is both time consuming and tedious.

So, if we only target the muscles that can actually increase our mass and train them specifically, we can get twice the result with half effort.

The muscle we want you to train specifically is the brachioradialis. It’s a muscle located at elbow joint area. It extends from lower end of arm to the wrist and contributes to forearm strength, stability and MASS.

This muscle is practically not a forearm muscle but still takes a lot of space in forearm. All the forearm muscles influence the action of fingers, that’s what a true forearm muscle do but not this one. The only reason we want to train it, is for forearm mass and stability.

For maximum muscle activation and gain we want you to keep the hand in a neutral position and while doing workout strife for pronation and elbow flexion similar to training biceps we just don’t train with elbow flexion we also put in a bit of shoulder flexion.

Here, in this article we will show you some the exercises you can do to get bigger, stronger and shredded forearms. The initial 3 are focused to develop the brachioradialis and the later ones are directed for whole forearm development.

Here is some exercise to train your forearm to get it bigger and ripped-

1.   Reverse Grip Barbell Curl-

 

This exercise will allow you to keep your elbows pronated and at the same time you will train with elbow flexion simply by using a straight bar with small weight.

 

 

This ensures proper muscle activation and using all the capabilities of the muscle.

 

This exercise can also be used in another way by using an easy curl bar. This will allow more neutral position of the forearm. So, you can train using more weight and train the muscle for an overload.

 

For best result it is recommended to both in a mixture. That way, maximum result can be gained

2.   Reverse Grip Lap pull-down-

 

This exercise you can do using a lap pull down machine and provide more benefit than the previous one.

 

Because in this one our range for motion is more. You can get more elbow flexion here by pulling the bar behind your head which is not possible using a straight bar.

 

This one won’t allow for much weight since the difficulty is much greater than the previous one but it ensures greatest muscle activation and that means faster muscle growth.

 

But if you want to gain muscle and at the same time improve your strength for more weight lifting ability. Then simply switch the bar with two ropes. That way you can use more weight and at same time get muscle activation.

 

3.   Battle Rope Workout-

 

This exercise is great for building both forearm and also your arm. It also provides a bonus conditioning effect.

 

Now, the usual battle ropes that we do in the gym mainly targets the biceps that’s because of the way we hold the rope.

 

Normally the rope is grabbed from the below in a supinated position and because of this even after doing a lot of elbow flexion forearm muscles benefit a little from it.

 

But the game changes if we hold the rope in more of a neutral or pronated grip. This shifts the focus to the forearm muscle more instead of biceps. If the rope is heavy try to maintain the neutral position but in case of light weight you should go for the more pronated position.

 

This will easily burn your biceps and train the brachioradialis and develop both your arm and forearm.

 

4.   Dumbbell Curl-

 

The dumbbell curl we are aiming to do is not your regular one. We wish to train in a bit different one.

 

In this exercise you will hold the dumbbell from one side specifically the inner side, for right hand the side edge and for left hand the right edge of the bar of the dumbbell.

 

Then from a supinated position we will lift the dumbbell and go for a pronated position as we go upwards.

 

This will put the stress toward one side of your forearm and that is the brachioradialis. And so, the muscle will face more weight, more stress and undergo more development.

 

This exercise also includes the benefit of reverse curl. That means by doing this workout you will not only train your brachioradialis but also your biceps.

5.   Wrist Roller

 

This is a great workout to train both the front and the back of the forearm as it implements both extension and flexion of the forearm which was missing in the previous ones.

 

Try to do the workout with light weight and slowly twist your wrist backwards and from the top don’t let it drop down but instead slowly twist it down by reversing the motion.

 

Standing on something can help you do more twisting in one repetition instead of changing weights and keep the wrist close to the body with elbow flexed that way more stress will be applied to the forearm and less to the deltoids.

 

6.   Towel Barbell Hold-

 

This exercise is for purely increasing your grip strength and as a functional exercise it helps to improve your ability to do deadlift and rows.

 

Take a barbell with light weight and keep it to your knee height and roll two towels around the bar and grab tightly and simply lift the bar and stand erect for about 30 seconds later you can increase time and weight to your ability.

 

You can also do it by hanging from a pull-up bar but instead of grabbing the bar itself you will use towels to keep yourself up-lifted.

 

This can be a bit challenging at the beginning but the end result will give tremendous strength.

 

7.   Plate Pinch-

 

This exercise utilizes your fingers to lift weight according to your capability.

 

It’s a great work out to target each forearm muscle individually and help in correcting left to right grip imbalances.

 

You can do this exercise easily using only two weight plates. And using two 5- or 10-pound plate is recommended. To do the exercise grab the two plate with your finger as hard as possible and lift them up straight if needed you can also use chalk.

 

You can also use only index and thumb if you wish to train them for specialization.

 

All this exercises are specialized for forearm development. So that, you can get full activation from the muscles you wish to grow bigger and stronger.

But that doesn’t mean the basic exercises are obsolete. Those can also help you develop but the muscle activation and improvement gained by them is minimum compared to this exercise.

 

Still, it is recommended to follow the workouts you can do while maintaining perfect or near perfect form. For that is of upmost importance.