Watch as fitness expert James Grage shares how to get bigger forearms!
Well developed forearms not only look good, but lend to crushing grip strength. Ditch the wrist straps while lifting, with the exception doing heavy dead lifts. You will work your forearms while doing pull downs and rows and the same apply for dumbbell and bar work. On my bicep days I incorporate barbell reverse curls, which works the muscle on top of your forearm aiding wrist extension. Make sure your thumb is over the bar. Next is the flexor muscle in your forearm, train these by doing wrist curls with the palms up, 3 sets of 10-12 reps with heavy weight. The last exercise is the reverse forearm curls with palms down targeting the extensor muscles. Same reps and sets, these exercises combined will have you on own your way to bigger forearms.