If you want to get strong and add a ton of mass, you need to build powerful forearms. You’ll squeeze your weights harder, engage more muscles, and generate more force. Over time, you’ll increase your numbers on exercises like the bench press, deadlift and barbell row, and you’ll boost your overall strength. and muscle mass, too.

We’ll show you the best exercises to quickly build massive forearms and increase your grip strength. For all these exercises, try adding chalk for extra activation.



Forearms Training :

- Behind-the-back Smith machine wrist curl
- Seated dumbbell wrist curl
- Behind-the-back barbell wrist curl
- Behind-the-back cable wrist curl
- Barbell reverse curl
- EZ bar reverse curl
- Weight plate reverse curl
- Dumbbell cross-body hammer curl
- EZ bar reverse preacher curl
- Dumbbell reverse preacher curl
- Dumbbell reverse curl
- Dumbbell hammer preacher curl
- Dumbbell one-arm reverse wrist curl
- Dumbbell reverse-grip concentration curl
- Dumbbell hammer curl