How to Make Your Wrist & Forearms Bigger

When working to build your biceps and triceps, the forearms and wrists can easily be neglected. Developing your forearms has several benefits such as decreased risk for carpal tunnel and improved grip. The forearms are made up of three muscles, the brachioradialis, pronator teres and brachialis. Incorporate forearm and wrist exercises into your arm training routine to gain muscle mass.

A man is learning exercises from a physiotherapist. (Image: KatarzynaBialasiewicz/iStock/Getty Images)

Step 1

Train your forearms and wrists two times per week. Lift with light to moderate weight to train your forearms; going too heavy can lead to wrist injuries.

Step 2

Perform seated barbell wrist curls to strengthen the wrist and build the forearm muscles. Sit on a flat bench. Rest your elbows and forearms on your thighs. Hold a barbell with both hands spaced shoulder-width apart and palms facing upward. Curl the bar up with your wrists while your forearms and elbows remain stationary. Lower the barbell down and return to the starting position. Repeat for three sets of 15 repetitions.

Step 3

Execute dumbbell reverse wrist curls to develop the wrists and forearms. Sit on the edge of a flat bench with your elbows and forearms resting on your thighs. Allow your wrists to hang over the front of your knees. Hold a dumbbell in each hand with your palms facing downward. Curl the dumbbells upward with your wrists. Lower the weights down to the starting position. Repeat for three sets of 15 repetitions.

Step 4

Perform standing reverse bar bell curls to build strength in the biceps, wrists and forearms. Stand with your feet shoulder-width apart. Hold a barbell down in front of you with your hands spaced shoulder-width apart and palms facing downward. Curl the barbell up to your shoulders. Lower the barbell down to the starting position. Repeat the exercise for three sets of 15 repetitions.

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