Most Effective Ways To Increase Width Of Forearms For Skinny Guys

Its pretty much no secret that every man wants muscular forearms. Here are the most effective excercises for skinny guys that help you build bulky forearms.

As a tyro in gyming, I always wanted my body to look perfect as other skinny guys. For that I wanted my body parts to grow in proportion. At first, I was quite happy with my progress as I had started gaining muscle and also put on some weight. Later when I was somewhat satisfied with my muscles and on a random day was checking out myself in a mirror I noticed that though I have bulked bicep/tricep but the width of my forearm and wrist was not that pleasing to me and were still skinny.

For the next days, I added different forearm exercises to my routine with an aim to increase the width of my forearm. But of those only a few exercises proved to be effective and those exercises I will like to discuss with you. So that if you are facing the same problem this article will help you to increase the width of your forearm.

12 Best Exercises To Increase Width Of Forearm For Skinny Guys (With or Without gym)

Let’s have a quick look and understand the muscles present in the forearms and wrist. Between your wrist and elbow, there are tendons attached to muscles. The tendons are like string and as there are no muscles in your wrist you can’t make them look bigger. But you can increase the muscle size between your wrist and elbows. The forearm has three muscle flexors, extensors, and brachioradialis, so make sure that you work on them. Now let us start by diving into the pool of exercises that will make your forearms look big and bulky.

You must be aware and used too of having a very tight and firm grip while doing any exercise in the gym because that will flex the muscles of your forearms and pump them. Doing the regular exercises like pull-ups, the bent-over rows, T-bar rows, and all the back exercises with a tight grip will also train your forearms.

1) Farmer’s Walk

If you have carried two equally heavy objects in both of your hands, then well basically you have done a farmer’s walk.

Sets- 3

Starting Position

– Standing with feet hip-width apart, Grab a heavy dumbbell in each of your hands. The weights at the outside of the ankle.

– Keeping the back upright with slightly bent knees.

– Make sure you maintain a tight form after gripping the weights.

Here’s The Breakdown Of How To Do a Farmer’s Walk

– Once you reach a standing position with weights in your hand, tighten your armpits, and pulled back shoulders.

– Finally, begin to take small steps with a firm grip and upright form. While returning to the initial position, set the weights down, turn around, and then grab the weights again.

2) Seated Dumbbell/Barbell Wrist Curl

Sets – 2

Reps – 12-15

Starting Position

– Sitting on a flat bench, hold a dumbbell in your hand.

– With the wrist extending off your knees, rest the backs of your forearm on your thighs.

– Allow the dumbbells to roll towards your fingers.

Execution

– Slowly close your hands towards you and curl the dumbbells upward by flexing your wrists.

– Hold for 2sec and as you inhale reverse the motion by lowering the dumbbells to the initial position.

– Open your hand a little allowing the dumbbells to once again roll towards your fingers.

 3) Dead Hang Exercise

As the name suggests you simply hang from a pullup bar.

Sets – 3

Hang for 45sec to 1mins at a time

Starting Position

– Use a bench to reach a secure overhead bar.

– Grab the bar with overhead grip (palms facing upward) keeping arms shoulder-width apart.

Execution

– Just grab on to the pull-up bar and hang on to it with arms straight. Try to stay there as long as you can.

3) Rubber Ball Squeeze Exercise

Sets- 3

Reps – 10-15

Starting Position

Hold a stress relief squeeze ball in a close fist firmly.

Execution

In free time or while watching a movie just grab a rubber ball and squeeze & release it. Doing this will not only bulk your lower arm but also improve your grip strength.

4) Seat Dumbbell One-Arm Wrist Curls

 

– Kneeling by the side of a flat bench in front of you, hold a dumbbell in one hand.

– Turn your palm upwards toward you and place your forearm flat on the bench, with your wrist and dumbbell extending off the edge.

Execution

– Exhale as you raise your dumbbell by extending your wrist.

– Hold for 2sec then slowly lower the dumbbell to the starting position by flexing your wrist as you inhale.

– Repeat the exercise with the other arm.

5) Twisting Dumbbell Wrist Rotation

Hold two dumbbells in each hand. Securely grip them and then twist them back and forth with a full rotation in each direction. This exercise causes the supernation and pronation of all the three muscles. Doing 3 sets of it with a minimum of 10-15 repetitions will flex the forearms muscles and result in bulky forearms.

6) Using Steel Grip

The most effective and scientifically proven exercise for forearms is the use of a steel handgrip. Hand grips are way more useful and a lot easier to have around with you, unlike the dumbbells. Including it in your daily schedule will give you the desired results.

7) Behind The Back Barbell Wrist Curl

Starting Position

– Grab a loaded barbell at glute height using a shoulder-width pronated(overhand) grip.

– Allow the barbell to roll down a little into your fingers.

Execution

– Keeping the body posture erect and your elbow slightly bent.  As you exhale slowly raise the barbell by the first clenching your fists so that the barbell is raised into the palms of your hands and then flexing your wrist Hold for 2sec.

– As you inhale slowly lower the barbell to the starting position.

NOTE- This exercise could be tricky for some people. So it is better you ask for a helping hand to your trainer.

8) Weight Plate Reverse Curl

Sets- 3

Reps – 10-12

Starting Position

– Stand holding a minimum of 10kg plate (beginners =5kg) by your groin using a pronated overhand grip, with your hands at the 11 o’clock and 11 o’clock positions.

Execution

– Keeping an upright body posture and your elbows tucked into sides, as you exhale curl the plate up toward your neck till chest height.

– Hold for a count of two and squeeze your biceps.

– Inhale as you lower the plate to the starting position.

 Note- Make sure your arms do not bend and back is straight while doing this exercise.

9) Barbell Reverse Curl

It is an effective exercise for building both the forearm and upper arm.

Sets – 3

Reps – 12-15

Starting Position

– Keeping your body still, grab a barbell using a shoulder-width pronated (overhand) grip.

– Using an EZ bar in place of the barbell will be easier on the wrist.

Execution

– Keeping the elbows by your sides, curl the barbell up until your forearms are almost vertical as you exhale.

– As you inhale lower the barbell slowly to the initial position.

10) Incline Dumbbell Curls


Sets – 3

Reps – 12-15

Starting Position

– Set your inlined bench at an angle of 45-60 degrees.

– Lay on the bench carrying a pair of dumbbells in your hands(palms facing inward) hanging straight down keeping your feet grounded.

Execution

– Now with your shoulder locked at 90degrees lift the one dumbbell toward your shoulder and as your dumbbell rises supinate your forearm (rotate it outward). So that the palm faces your shoulder by the top of the movement.

– Hold for 2secs and reverse the motion returning the dumbbell back to the initial position.

– Repeat the movement with your other arm. Do it alternate arms.

11) Wooden Stick Forearm Exercise

Grab a thick wooden stick from its end in one hand keeping the stick inclined with the other end touching the ground. Now lift the bamboo stick with the movement of your wrist. Such that the other end of the stick traces an arc. Ensure that there is no movement of the other body parts and the body posture is upright. Doing it 3 sets with 10-15 repetitions will flex the muscles making your forearms bulkier.

12) Twisting Dumbbell Wrist Rotation

Hold two dumbbells in each hand. Securely grip them and then twist them back and forth with a full rotation in each direction. This exercise causes the supernation and pronation of all the three muscles. Doing 3 sets of it with a minimum of 10-15 repetitions will flex the forearms muscles and result in bulky forearms.

Conclusion

Hopefully, after reading this article you have a better understanding of the biological make-up of Forearms and how to train to build bigger forearms.

However, there are many other forearm workouts. Though the above-given exercises are tried and tested to get bulkier forearms. Thus including the above exercises in your schedule and sticking the correct body postures, you will definitely get bigger forearms.

I hope this article was helpful to you. Healthamino will emerge as a one-stop destination for all your problems. Please give your valuable feedback in the comment section.

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