Have you been looking for forearm workout exercises for mass? You may have found some ideas, but feel like they’re missing something? Or maybe you had the idea to train your forearms yourself and came across this article? Either way, we’ve got you covered. Below, we’ll go over three rock-solid forearm workouts that will get your arms and hands burning like never before. Let’s dive into it.
A few words about effective forearm training exercises for mass
Contrary to popular belief, effective forearm exercises for mass are not about doing a lot of work. Instead, your workouts should be short, sweet, and varied. In other words, you should aim to do about two moves and focus on quality rather than quantity. For this reason, you don’t need to dedicate an entire day to training your forearms. Instead, you can do your straight workout at the end of your other workouts. This is because your forearms get a lot of indirect training from many back and bicep movements, so you don’t need as much direct work to develop them optimally. Still, training them is beneficial as it also helps strengthen your grip.
In general, you should focus on four aspects of the best forearm exercises for mass:
- Pinch force
- Crush resistance
- support strength
- Forearm Activation
The good news is that you’d be hard pressed to find grip improvement exercises that don’t activate and develop your forearms, at least to some extent. So whatever your forearm exercises for mass selection, you will develop your forearms. Now let’s review the best forearm movements and how to put them together into an effective workout.
The Six Best Forearm Exercises You Should Be Doing
1. Plate pinching
As its name eloquently suggests, plate pinch is an activity where you grab several plates and squeeze them between your fingers. It’s fantastic for your pinch strength. A great way to start is to hold three or four 10-pounders. Over time, you can grow to two 25-pounders and even seven to eight 5-pounders.
2. Dead Kick
death hangs are an activity where you hold onto a pull-up bar and hang. By supporting your weight on your grip alone, you strengthen it and develop your best forearm exercises for mass gain. As a bonus, this move also improves core stability and strengthens other muscle groups like the biceps, shoulders, and back.
3. Dumbbell Wrist Extension
Doing wrist extensions with a dumbbell is a great way to strengthen and develop your wrist extensors. It is also an isolation muscle movement. To do this correctly, place your forearm on a bench with your palm down. Your hand should hang freely. With a dumbbell in this hand, isolate your hand by moving the wrist and curling the dumbbell.
4. Dumbbell wrist curl
Similar to wrist extensions, this is another fantastic move to isolate your forearm exercises for mass. Unlike an extension, where you bend a weight with your palm down, the flexion involves having it face up. Similarly, try to isolate your hand by moving the wrist and wrapping the weight around as much as you can.
5. Peasant walk
The Farmer’s Walk is another great move that builds great grip strength, develops your forearms, and allows you to build full-body strength and stability. Plus, doing it is incredibly simple. Grab a pair of heavy dumbbells and wear them for as long as you can.
6. Plate curls
This is a movement in which you place a weight plate in your hand and roll it up while keeping your hand rigid and your wrist straight throughout the movement. It might be one of the simplest moves, but one that will make your hands and forearms burn like never before.
Three of the Best Forearm Exercises for Mass Workouts to Try
Dead Hangs – 3 sets of as long as you can
Dumbbell Wrist Extensions – 3 sets of 10-25 reps per arm
Plate Pinch – 3 sets holding as long as you can in each hand
Plate curls – 3 sets of 12 to 30 reps per arm
Farmer’s Walk – 3 x 30 second walks with as much weight as you can bear
Dumbbell wrist curls – 3 sets of 10-25 reps per arm
Gather all training methods
We’ve covered a lot of ground today, so let’s do a quick recap:
- Don’t worry about doing a lot of exercises and sets for your forearms. Instead, focus on a handful of moves and prioritize quality over quantity.
- You don’t need a dedicated forearm day. Instead, adjust this work at the end of your other workouts.
- Your forearm workout should include work that builds your pinching, squeezing, and supporting abilities while also developing your forearms.
- The six moves we’ve reviewed above will provide a varied and comprehensive approach to developing your forearms and improving your grip strength. These are some of the best forearm exercises for building mass.