How to build forearms at home

A well-developed and beautiful body is balanced - the main criteria for evaluating an athlete in bodybuilding. Even the smallest muscle groups should be inflated, developed, proportional. This also applies to the forearm. Many bodybuilders ignore this small muscle group or completely ignore it.

Well involved in the work of the forearm training for biceps, but do not guarantee that they will "keep pace" with the rest. If the forearms are behind, then an extra load is needed. When the time planned for training in the gym is not enough, you can pump up your forearm at home. From sports equipment, only dumbbells will be required, but it is better to have a barbell at your disposal.

Forearm Home Workout

There are some fairly simple but important recommendations that you need to know about before you start classes:

  1. When pumping up the forearm, many of those muscles are involved, as when working on the biceps. And if you focus on any one group, the result of this approach will be overtraining. Therefore, both biceps and forearm should be trained on different, and not on the same day.
  2. To study the forearms, when it is planned to practice at home, you need to have a dumbbell at your disposal, but it will be better to have a barbell with pancakes.
  3. To load the forearm, it should be noted that this muscle group is small. Therefore, in each approach, it is necessary to do many repetitions, that is, from 15 to 20.
  4. Training the forearm is necessary not before the biceps, but after.

The correct approach to building the training is also important. First, it is better to do basic, and only then isolating exercises.

Home Forearm Exercises

If you have dumbbells and a barbell for home training, you can perform the following exercises:


  • Upper grip biceps barbell lifts.
  • Hammers


  • Bending the arms in the wrists with a dumbbell or barbell. They sit on the bench, hands put on the edge. The projectile is taken with a lower grip and begin to bend the wrists.
  • Extension of the hands at the wrists. It is carried out similarly to bending, but the shell is taken with a grip not from below, but from above.
  • Bending the wrist with a dumbbell or barbell behind your back.

You should not go from the opposite, starting too often to train the forearm. This muscle group, like others, needs time to recover and grow. The best option would be training for biceps and forearm with a frequency of every three days. This is enough to get a good result even at home. It is not necessary to engage in simulators, dumbbells with a barbell are enough.

For beginner bodybuilders, it is first better to build a good base, and only then, if the forearms are behind, additionally work them out. Not all bodybuilders who have won the title “Mr. Olympia” trained this small muscle group. For most athletes, they developed evenly and did not lag behind others due to hammer bending or lifting the bar for pumping biceps. If, as it becomes clear, to pay a lot of attention to large ones, small muscle groups will also begin to grow and develop.

Forearm Workout Program

To do at home is necessary for an effective training plan, which consists of the following exercises:

  • Lifting the bar for biceps with a grip on top (3-4X8-10);
  • Bending the arms in the wrists with a barbell or dumbbell (3-4X15-20);
  • Extensions in the wrists (3-4X15-20).

This program is quite enough for pumping forearms at home. The main thing is to choose the optimal weight, and to improve efficiency, you can resort to drop and supernets.

Classes should always start with a good workout. The load is increased gradually. The forearms are pumped up similarly to any other muscle groups and the principles that guide the implementation of the training are no different.