Q&A for How to Build Forearm Muscles

One reason you may not see visible results in the muscle could be a layer of fatty tissue overlying the muscle. Check your BMI, and decide of you have some excess fat tissue that covers your muscles. You should see results, using the exercises recommended here, using 10 kg dumbbells.

I recommend trying the exercises here to build your forearm muscles. You should also add biceps and triceps exercises to your workout routine.

Yes! Pull ups are one fantastic exercise you can use for building the forearm muscles.

You can try gripping exercises and wrist exercises, since both types help build forearm muscle.

Try performing wrist curls, using both overhand and underhand lifts for best results.

Try the wrist roller, chin ups, bent over rows and push ups to work your forearms.

Push ups aren't your best bet for strengthening forearms, but you will engage the forearems much more in this exercise if you work your way up to doing the knuckle or finger push up variations.

Wrist curls might be a good place to start, but any exercise that requires grip strength, like pull ups where you hang from a bar, or various weightlifting exercises that require you to grip a dumbbell or barbell will also help with wrist strength. Incorporate wrist stretches to help avoid injury. Of course, there are many more exercises for wrist strength you can try.

Unfortunately, it is very difficult to increase the size of your wrists because your wrists are mostly bone and tendons without much muscle. By training your forearms you can increase your wrist size slightly, but then you may actually make your wrists appear smaller in comparison when your forearm muscles grow in size.

Pull ups will work your forearms. Just hanging from the bar engages the forearms and the exercise itself requires additional forearm strength.

Forearm muscles are mostly slow twitch fibers, which means you should train them at least three times a week. Try higher reps as well and go until you feel the burning sensation.

The key is to eat. You must consume more calories than you are burning. If you are looking to build this weight as muscle, then do low reps with high weight. Eat lots of protein and carbs to build muscle mass.

Forearms are best worked on low weight with high reps. This being said, if you find the weight isn't straining the muscle, then use more weight. Generally, 12-15 is a good rep range for forearms.

Building muscles takes time, so keep on trying. You will start to notice change. If it seems too easy, then you can try a couple of more reps in a set.

Try to do all if possible, because it will give you a well-rounded development of your forearms.

Do high amount of reps during your sets. You'll burn more calories, which will help you lose weight, but since you're lifting you'll be gaining muscle.

Your body isn't getting enough rest, which is why you aren't growing to your goal. Try cutting back on how often you work out before focusing on your protein.

It will start building muscle right away, but it may not be enough to notice for several months.

There is an exercise called monkey holds, it is like hanging on a bar or gymnastic rings but not using the fully extended version of your arms. Instead you try to focus on your forearms activation through the exercise.

Try doing symmetrical lifts. Instead of doing bicep curls with dumbbells, try using a straight bar or EZ bar. You can also do some focused workouts on your smaller arm to try to build up the muscle first.

Overtraining will stunt your muscle growth and affect your muscle's ability to repair. Take at least a week off, and then plan rest/recovery days into your plan.

Try the hand grip, or try doing pull-ups. You can also try wrist curls without weight.

They mainly target your wrist mobility and your forearm (extensor). They also increase your grip strength and strengthen your finger ligaments.

They can be bad for the joints if done incorrectly. If you maintain proper form, they're perfectly safe. Check out YouTube videos that model the form, or ask a personal trainer to guide you.

This is very common problem to have one side little smaller than other. Switch to unilateral exercises from bilateral because your dominant arm automatically takes more weight than your weaker arm. Exercise with a slightly heavier weight for the weaker arm than the stronger arm. The difference may be around 5 pounds.

Lifting weights is probably the best option. Lift at a higher weight for 4 sets of 8-10 reps and alternate working different muscle groups (chest, back, legs) on different days. Aim to do forearm exercises about 2 times a week.

Everyone’s body is different. With amount of weight, the majority of the reps should be doable, with the last few being challenging. The first couple of times you may have to experiment in order to find what feels right. Rest at least 1 minute in between each set, to avoid muscle burnout. Try to perform about 3-4 sets.

The process is so incremental and the rate so varied that in 4 weeks you could put on 1/4 inch around your forearm while someone else might put on 1/2 inch.