Have you been looking for some forearm workout exercises for mass? Maybe you’ve come across some ideas, but you feel as if they lack something? Or maybe you came up with the idea to train your forearms yourself and came across this article? In any case, we’ve got you covered. Below, we’ll go over three rock-solid forearm workouts that will make your arms and hands burn like never before. Let’s dive in.
A Few Words On Effective Forearm Workout Exercises for mass
Contrary to popular belief, effective forearm exercises for mass isn’t about doing lots of work. Instead, your workouts should be short, sweet, and varied. In other words, you should aim to do around two movements and focus on quality over quantity. For that reason, you don’t need to dedicate an entire day to forearm training. Instead, you can do your direct training at the end of your other workouts. This is because your forearms receive 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 best forearm exercises for mass:
- pinching strength
- Crushing strength
- supporting strength
- Forearm activation
The great news is, you’d be hard-pressed to find grip-improving exercises that don’t activate and develop your forearms, at least to some degree. So, regardless of your forearm exercises for mass selection, you will grow your forearms. Let’s now review the best forearm movements and how to put them together into an effective workouts.
The Six Best Forearm Exercises You Should Be Doing
1. Plate pinching
As its name eloquently suggests, plate pinching is an activity where you grab hold of multiple plates and squeeze them between your fingers. This is fantastic for your pinching strength. An excellent way to start is to hold three or four 10-pounders. Over time, you can progress to two 25-pounders and even seven to eight 5-pounders.
2. Dead hang
Dead hangs are an activity where you grab 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. As a bonus, this movement also improves core stability and strengthens other muscle groups like your 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. This is also an isolation muscles movement. To do this correctly, place your forearm on a bench with your palm facing down. Your hand should hang freely. With a dumbbell in that hand, isolate your hand by moving at the wrist and curling the dumbbell.
4. Dumbbell wrist flexion
Similar to wrist extensions, this is another fantastic movement to isolate your forearm exercises for mass. Unlike an extension, where you curl a weight with your palm down, flexion is about having it face up. Similarly, try to isolate your hand by moving at the wrist and curling the weight up as much as you can.
5. Farmers walk
Farmer’s walk is another fantastic movement that builds fantastic grip strength, develops your forearms, and allows you to build whole-body strength and stability. Plus, doing it is incredibly simple. Grab a pair of heavy dumbbells and carry them for as long as you can.
6. Plate curls
This is a movement where you place a weight plate in your hand and curl it while keeping your hand rigid and wrist straight throughout the motion. This is perhaps one of the simplest movements, 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 to 25 reps per arm
Plate pinching – 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 30-second walks with as much weight as you can hold onto
Dumbbell wrist flexes – 3 sets of 10 to 25 reps per arm
Putting All of the Training Methods Together
We’ve covered a lot of ground today, so let’s do a quick recap:
- Don’t worry about doing lots of exercises and sets for your forearms. Instead, focus on a handful of movements and prioritize quality over quantity.
- You don’t need a dedicated forearm day. Instead, fit that work at the end of your other workouts.
- Your forearm training should include work that strengthens your pinching, crushing, and supporting abilities while also developing your forearms.
- The six movements we reviewed above will provide a varied and complete approach to building your forearms and improving your grip strength. These are some of the best forearm exercises for mass development.