Building lean forearms requires reducing your total body fat and increasing your lean muscle mass, particularly in your forearm muscles. Strong forearm muscles support flexion and extension of the hands and fingers. Stronger, leaner forearms are not only more attractive, but they also improve strength and function in your hands. Improve your diet and include certain foods in your meal plan to get leaner forearms.
Step 1
Reduce your caloric intake and eat healthier foods to lose fat for leaner forearms. Calories are units of energy that are stored in fat if not used to perform daily functions or physical activity. Reduce the amount of food you eat per day to decrease your caloric intake and fat storage in the skin in your forearms. In addition, choose meals with fruits, vegetables, legumes, whole wheat, lean meat and low-fat dairy. Losing fat will help your muscles look more defined under your skin.
Step 2
Perform the curl exercise to increase the strength and tone of your forearm muscles and make them look leaner. The curl specifically works the palm side of your forearm. Hold one dumbbell in each hand in front of your thighs, with your palms facing away from you. Tighten your abdominal muscles for support and slowly curl the dumbbells up to your shoulder without moving you upper arm. Slowly return the weight to the starting position. Perform 10 to 12 repetitions per set, with three sets per workout.
Step 3
Include the reverse curl in your workout regimen. The reverse curl works the extensor forearm muscles, or the muscles on the opposite side of your forearm that were exercised with the curl. Stand with your dumbbells near your thighs, with your palms facing your legs. Keep your abdominal muscles tight for support and curl the dumbbells up to about 90 degrees. Slowly return to the starting position. Perform three sets of 10 to 12 reps.
Tips and Warnings
- Do not work your forearms on consecutive days. Your arms need rest and time to heal.
Things You'll Need
- Dumbbells
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