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How to Increase the Size of Your Forearms

Unlike other muscle groups, there are a limited amount of strength-training exercises that can be done to increase the size of your forearms. Wrist curls can increase the size of your forearms when performed regularly, ideally three times per week. This is particularly beneficial if you play golf, tennis or any sport that requires forearm strength. Don't work your forearms on consecutive days to allow the muscles to recover between sessions and limit the amount of soreness you experience. If you’ve had a previous wrist injury, consult your doctor before performing wrist curls.

Step 1

Pick up a barbell without additional weight. Face the side of a weight bench while sitting on your knees. Bring your body up so the top of your forearms can rest on the padded portion of the weight bench. Hang your wrists off of the bench with the barbell in your hands and your palms facing upward. Your hands should be about 4 inches apart.

Step 2

Curl the barbell toward your body until your forearms are fully flexed. Hold this position for two seconds, then lower the bar in a slow and controlled movement until your wrists are back to your starting position. Repeat this motion for three sets of eight repetitions.

Step 3

Move your hands so you’re gripping the barbell, but your palms are facing downward and the bottom of your forearms rest on the padded portion of the weight bench. Stay on your knees.

Step 4

Hang your wrists off of the bench and extend your wrists upward so your knuckles move toward your body. Hold this position for two seconds, then lower the bar in a slow and controlled movement until your wrists are back to your starting position. Repeat this motion for three sets of eight repetitions.

Step 5

Eat whole proteins and carbohydrates after your forearm workout to promote healing and muscle growth. You need 1 gram of protein per pound of body weight each day.

Items you will need

  • Barbell
  • Weight bench
  • Notebook
  • Protein
  • Carbohydrates

Tips

  • Track your progress in a journal. Include how much weight you lifted and the measurements of your forearm. If you can see your results on paper, you will be motivated to continue the workout.
  • Start with only the barbell, but as you grow stronger you can gradually increase the weight used for wrist curls.
  • Both palms-up and palms-down wrist curls can be completed while sitting on a weight bench, and the barbell can be replaced with dumbbells. You could also perform these while standing.

Warnings

  • Repetitive motions of the wrist with excess weight from a barbell or dumbbell can result in carpal tunnel syndrome and tendonitis.
  • Using too much weight or performing exercises incorrectly can result in muscle strain or other wrist injuries.

Photo Credits:

  • Stockbyte/Stockbyte/Getty Images

This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.