Forearm Workouts for Mass

Pro Tips for Insane Forearm Gains

“Forearm Workouts for Mass”, will be dealing with some pro tips on how to increase mass gains in your forearm workouts. We all know that a lame set of forearms can really mess up the way your arms are perceived. Even if you have killer biceps, you can’t lack in the forearm and be considered awesome. So, let’s begin with the first item on our list of Pro Tips for “Forearm Workouts for Mass”.


Increasing the mass of your forearms is often seen as a symbol of physical excellence and success as a bodybuilder or strength athlete. Having massive forearms gives an air of Herculean strength and is very useful.

For example, forearm strength allows you to lift heavier weights and will also allow you to complete your workouts safer, because your grip will increase as your forearm strength increases. This will lead to total upper body increases in mass and power too. So, what are the best forearm workouts for mass? Keep reading to find out.

Loaded Carries

The majority of bodybuilding trainers would say that for developing the forearms you will see the biggest gains when you maximize the time that the forearm is under tension. For example, doing farmers walks, fireman carries and other types of motions which utilize isometric kinds of grips are very important. However, be aware that you are only able to carry the amount you can hold, meaning that the better your grip, the more massive your forearms probably are.

So, pay attention and see if you notice increases in grip ability along with forearm gains. Then, when you feel ready, move onto barbell rows, weighted pull-ups and the deadlift for a true test of how far your grip and lifting abilities have come. In addition, don’t feel like you can’t “pinch grip” when doing loaded carriers with light weights. Sometimes holding the weight with your fingertips instead of your palm can be beneficial, but as always, use your best judgement and don’t hurt yourself!

Push Yourself, Challenge Yourself

Just because a movement is basic, doesn’t mean you need to hold yourself back. Do the same movement with different pieces of equipment, instead of your normal barbell or dumbbell routine. Try to push yourself by gripping the equipment very tightly, this should help to put more tension on your forearms. In fact, if you haven’t heard of equipment add-ons like Fat Gripz yet then you need to get out from under your rock. These types of equipment add-ons will increase your barbell’s or dumbbell’s bar thickness, therefore building more grip strength and forearm mass. You will have to squeeze very tightly in order to lift thick bars, so you’ll be working out even more just by doing the same things you always do. It can’t get much easier than that!

Seated Dumbbell Wrist Curl (Palms Up)

  • 1. Begin the seated dumbbell wrist curl by acquiring two dumbbells and positioning them in front you. Next, sit down on a flat, preferably padded, exercise bench and get ready to start building mass in your forearms.
  • 2. Position your body so you are on the edge of your flat exercise bench, and part your legs so that they line up with your shoulders. Be sure that you have flat feet on the floor at this point.
  • 3. Reach down and grab a dumbbell with each arm, bringing them upward. Rest your forearms on your thighs and make sure to employ a palms up grip. Then, hang your wrists over the end of your thighs, this positioning is why your forearms will be working (and more importantly why they will be working safely), so take the time to setup properly.
  • 4. To begin the actual lift, curl your wrists up and towards you while breathing outward.
  • 5. Now, slowly, bring the wrists back down to the beginning position while breathing in. Be sure that you’re breathing in during this motion. In addition, be sure to keep your forearms still and only move your wrist during the dumbbell wrist curl, because using any other part of your body would simply reduce the mass gains for this forearm workout.
  • 6. Now, you can repeat the above steps until you have finished your set. When you are done, just place your dumbbells on the ground and pat yourself on the back- Good Job!

Instructional Video for this Forearm Workout

The video below features a young bodybuilder who is demonstrating several ways to do this exercise. In the video he only uses 1 dumbbell, which is simply a choice you make when doing this exercise. If you do only use 1 dumbbell then be sure to do equal repetitions on each side of your forearm for equal gains. Feel free to try some of the other variations described and demonstrated, they all offer a great forearm workout.


Target Muscle: Forearms
Equipment: Barbell and a Padded Bench to rest your arms on
Type: Isolation Exercise
Difficulty: Easy


  • 1. Grab the barbell and line up each of your hands with its respective shoulder (in other words, shoulder width apart). Make sure to utilize an underhanded hold or a grip where your palms are pointing upward. Position yourself so that you are sitting down in front of your exercise bench.
  • 2. Sit on your knees and lie your forearms onto the back of the flat bench, hanging your wrists off the opposite edge of the bench.
  • 3. Only bend your wrists during this exercise, it is an isolationist bodybuilding workout, so you don’t want to cheat and use other muscle groups. Go ahead and start bending downward at the wrists, allowing the barbell to hang as low as it can, while still maintaining a proper grip.
  • 4. Now, in a controlled manner, lift the barbell upward by squeezing your forearms during the peak of this motion.
  • 5. Finally, hold the position, then carefully and slowly bring the barbell down to the beginning position. Continue doing this until you reach the number of reps you want to do.


Pro Tips For This Forearm Work Out
1. More weight isn’t better for you or going to increase your mass gains. It’s better to use less weight, but use it correctly. 2. Perform the barbell wrist curl slowly and don’t zip through your set, let each repetition pause at the peak of motion and squeeze the forearms for a second or two to increase the gains. 3. Allow the weight to drop as much as it can, and lift it up as high as you can, because the greater range of motion you have the better the forearm workout.

Hammer Grip

The hammer grip is a type of grip where the palms face each other and it has proven itself to be very good for bicep curls and chin-ups. This is due to the fact that this neutral positioning of the palms allows your brachioradialis (a large muscle in your forearm) to be used more in your forearm workouts, thus strengthening it and building that forearm mass you so hungrily desire.

You can leave behind the standard grips or wide grips you’ve been using and use a palms facing (you can even do reverse) grip when you are doing your forearm workouts for mass. You won’t be disappointed with the results.

Video Demonstrating Hammer Grip Barbell Curl

Reverse Curls

We’re now going to explore some reverse curls and how they can help you get insane gains for your forearms. First up is the barbell reverse wrist curl, then the dumbbell version. Let’s get started.


  • 1. Sit down on a bench or straight-backed chair. Grab your barbell with a narrow to about shoulder width overhand grip. That means that you should be able to see your knuckles facing up towards your face. Let your forearm rest on your thighs and let your wrists hang just over your knees. Your elbows should line up with your wrists. This is your starting position.
  • 2. In order to execute this exercise, lift the barbell up by reversing your hand so that the barbell lifts towards your chest. Keep pulling upward until the knuckles are pointing as far downward as is possible. Then, slowly release the wrist and allow yourself to return to the starting position.
  • 3. During the barbell reverse wrist curl, it’s important not to activate other muscles in your arm. Using proper form makes this an isolationist exercise that is incredibly effective at working your forearms out and gaining some substantial mass.

As with our other forearm workouts for mass, form is a big deal. Always remember, “Quality, over Quantity”.



1. Similar to the barbell reverse wrist curl, you need a bench or straight backed chair in order to perform this forearm exercise. You can do this exercise with one or two dumbbells. Begin by grabbing the dumbbell with your knuckles facing at you, also known as an overhanded grip.

2. Rest your forearm on your thigh and place your wrist so that it is right above your knee. In addition, your elbow should be kept level with your wrist in order to keep a consistent amount of resistance throughout the curl. If you’d like, you can put your hand underneath your wrist so that it is supported and also so that your forearm doesn’t shift. You want your forearm to be horizontal throughout the workout.

3. Next, lift the dumbbell upwards so that your knuckles are pointing as far downwards as possible. When at the point of maximum wrist rotation, relax the wrist and bring it back to the start position. Repeat these steps until you complete your desired number of reps.


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