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Blow Up Your Forearms in Four Weeks

Put these exercises to work and get thicker, fuller forearms—fast.
James Michelfelder & Therese Sommerseth

Sure, every guy wants to get a sculpted six-pack for the summertime. But when winter comes and all those long-sleeved shirts come out, all that hard work goes undercover. Fortunately, you can always roll up your sleeves—and that means showing off your sculpted forearms. They're one of the few muscle groups that get attention year-round, and since they’re all anybody will be able to see for the fall and winter seasons (without getting to know you better first), it makes sense to invest in them.

The following routine might seem a little unconventional while you're doing it, but it'll deliver thicker forearms in a month’s time.

Big Arms in Three Moves >>>


You already know wrist curls, so while we do employ them, we’ve got different and better exercises for blowing up your forearms. The farmer’s walk is a great overall strength builder that will work your grip and forearms with heavy weights. And we got very creative with the towel wring-out. Repetitive squeezing, twisting, and gripping are a part of most labor jobs, and it accounts for the impressive forearms you often see on working men. We applied the same principle to wringing the water out of a wet towel to make your arms develop likewise.


Pair each workout (Days 1, 2, 3, and 4) with one of your normal training sessions and perform it at the end. Complete all exercises as straight sets—finish the prescribed sets for one move before going on to the next.

Five Essential Exercises for Bigger Arms >>>



Sets: 3
Reps: Walk for 20 sec.
Rest: 60 sec.

Pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.

* 2.) BAND FINGER EXTENSION [not shown]

Sets: 2
Reps: 20-30 (each hand)
Rest: 0 sec.

Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.



Sets: 2
Reps: 15-20 (each side)
Rest: 0 sec.

Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling
 off your knee, palm-
up. Your elbow should be bent 90 degrees. Let the dumbbell hang down, and then curl your wrist up so your palm faces your biceps. Keep the movement slow and strict for all reps.



Sets: 1
Reps: Hold for 60 sec. (each side)
Rest: 0 sec.

Bend your right elbow and clasp your left hand over the fingers on your right hand (4A). Gently bend your wrist back so the back of your hand is closer to your forearm, then extend your right arm to feel the stretch (4B). After 60 seconds, stretch the opposite muscles (4C), bending your fingers and wrist so your palm is closer to your forearm (4D).

The Best Dumbbell Biceps Workout >>>



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