Forearm Development

by Aaron Whitten

If you want to learn how to develop a body part, don’t ask a person with outstanding genetics in that area. I always want to slap a person born with 18" god-given calves who tells me how to train them ‘properly’. Listening to these people makes as much sense as heeding the leg training advice of a pro bodybuilder who is using enough drugs to gain an inch on his thighs simply by squatting on the toilet. What is even more amazing is that these same gifted people actually believe that they have somehow earned their development. “Oh, as a kid I had a paper route with huge hills. My calves got big from pedaling those hills!” Sorry, Mr. Reeves, I am not buying it. All of us played soccer, climbed trees, and scaled hills. Yet somehow 90% of us have puny calves.

The only other body part with as much genetic variation as the calves must be the forearms. How often have you seen an untrained individual with huge, vascular upper arms? Probably never. But forearms abound. And with them come the BS stories about how they built them from manual labor or even golf! But the worst advice may be that which seems sensible. The folks with massive, ripped forearms often preach the value of wrist curls, even though their forearms were every bit as big before they ever touched a barbell. Being a highly responsive body part for these individuals, wrist curls cause their forearms to pump wildly, with striations dancing under the skin. Thus, wrist curls automatically become a favorite exercise. Unfortunately, for the poor average Joe watching the genetic phenom, wrist curls will not only prove ineffective, but may actually increase injury potential. A MUCH better way to develop powerful forearms is to listen to someone with horrid genes who still managed to build a winning pair of forearms.

Step One: Throw out the straps. If you can’t hold the weight without straps, don’t pick it up. Your forearms will never reach their potential while you use straps. Forearm mass is directly related to grip strength. Increasing gripping ability is the fastest way to build the forearm, which is why wrist curls of any kind will not cause appreciable growth. To compensate for your weakened grip, you may have to make some temporary accommodations in your workouts, such as using the power rack to place the barbell in position for shrugs. You will quickly learn just how much aid those little cotton devils provided you, and how much benefit you will enjoy from doing it on your own. Even if you read no further and practice only this advice, your forearms will quickly advance past any sticking points you have encountered. Remember that straps, like machines, make training easier, and that should never be your goal. No one ever grew from training easier.

Step Two: Use a thick bar. The gym where I train uses an old three-inch diameter axle. You can find your own in junkyards or purchase one new from equipment suppliers on the net such as atomicathletic.com. Use a thick bar as much as possible. Shrugs will be your most effective movement for the forearms, using an overhand grip and a static hold at the end of each set. Cleans and dead lifts also thicken the forearms far faster than any wrist curl. Bent over rows, upright rows and reverse curls are also excellent for the grip. Even pressing moves with a thick bar will force the forearms to work much harder than normal. The added diameter will shock your forearms into growth overnight. Until you are able to find a thicker bar, wrapping a towel around the bar where you grip it will help achieve this effect.

Step Three: Drop the wrist curls if you are doing them. Forearms respond to heavy weights in a static position, the exact opposite of wrist curls. Furthermore, wrist curls can easily strain the wrists if done with a full range of motion. An injured wrist will prevent many upper body moves. If you desire extra forearm stimulation, perform an extra set or two of heavy dumbbell shrugs (without straps!) on your off days. Forearms recover quickly, so you should be fine to do this if you choose.

Step Four: Recognize your own genetics. Heredity makes a huge difference in the strength and size potential in the forearms. The greatest limitation isn’t the forearms at all, but the hands instead. Big hands equal an enormous advantage in grip strength, simply because they cover a larger surface area. So if your new partner has paws like Shaq, expect his grip to exceed yours with little work. These individuals also usually possess large wrists and other bones, which is indicative of size potential. Secondly, observe the length of your flexors. Do your forearms’ flexors extend to the wrist, or are they tucked closely to your elbow? The potential for mass is determined largely on volume, so reducing the length of the muscle belly compromises the end product. If you are in this category, fear not. I have hands like a ten-year old girl, and my flexors are only about 4" long, but I have still managed to pack on inches.

Concentrate on the tips in this article to build real muscle and, just as importantly, strength. Well-developed forearms and grip not only enhance the physique, they benefit all areas of training. Try these methods for 6 months and discover just how much they can help your quest for larger, stronger forearms.

Aaron Whitten resides in St. Louis, MO. He’s been competing for over 10 years. In addition to working as a Programmer, he’s a Personal Trainer with certifications from ACSM (Trainer), and ACE (Clinical Exercise Specialist).