Trainer Reveals the 3 Forearm Exercises That Instantly Make Your Arms Look Bigger

When it comes to building an impressive upper body, most people focus on the biceps, chest, and triceps (you know, the muscles that are most noticeable and turn heads). But the forearms often get overlooked, even though they make up a big part of your arms and play a key role in strength and balance. Trainer and bodybuilder Jeff Nippard says it’s time to break that cycle, sharing his favorite forearm exercises.

Neglecting your forearms doesn’t just hurt your grip strength; it can also throw off your overall arm development. Even if you're consistent with weekly back workouts, most of the forearm work done during pulling exercises isn't enough to see real growth. Add these forearm exercises to your routine for stronger, more balanced arms.

Related: Best Bicep and Back Workouts at Home: How to Build Muscle With Little or No Equipment

Best Forearm Exercises, According to Trainer

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Wrist Curls

How to Do It

1. Sit on a bench with your forearms resting on your thighs, palms facing up, and wrists hanging off the edge. You can also use a preacher curl bench with your upper arms on the pad.
2. Hold a dumbbell in each hand, or a light barbell with both hands.
3. Curl your wrists upward as high as possible, squeezing your forearms at the top.
4. Lower the weights back down.

Dumbbell Wrist Extensions

How to Do It

1. Sit on a bench with your forearms resting on your thighs, palms facing down, and wrists hanging off the edge.
2. Hold a dumbbell in each hand.
3. Extend your wrists upward, raising the backs of your hands toward the ceiling.
4. Lower the weights back down.

Preacher Hammer Curls

How to Do It

1. Sit or stand at a preacher bench and grab a pair of dumbbells with a neutral grip.
2. Rest your upper arms on the bench pad, keeping your chest against it.
3. Curl the dumbbells toward your shoulders, keeping your wrists neutral.
4. Lower the weights down to the starting position.

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