How to pump up your forearms at home

How to pump up your forearms at home

A well-developed and beautiful body is balanced – the main criterion for evaluating an athlete in bodybuilding. Even the smallest muscle groups should be inflated, developed, proportional. This also applies to the forearms. Many bodybuilders overlook or ignore this small muscle group.

Biceps workouts are good at involving the forearms, but they do not guarantee that they will “keep up” with the rest. If the forearms are lagging behind, then additional stress is needed. When the time planned for training in the gym is not enough, you can pump up your forearms at home. From sports equipment, only dumbbells are required, but it is still better to have a barbell at your disposal.

Home Forearm Workout

How to pump up your forearms at home

There are some fairly simple, but important recommendations that you need to know about before starting classes:

  1. When inflating the forearms, a lot of the same muscles are involved as when working for the biceps. And if you focus on any one group, the result of this approach will be overtraining. Therefore, both the biceps and the forearm should be trained on different, and not on the same day.
  2. To work out the forearms, when it is planned to practice at home, you need to have a dumbbell at your disposal, but it would be better to have a barbell with pancakes as well.
  3. To load the forearms, it should be noted that this muscle group is small. Therefore, in each approach, you need to do many repetitions, that is, from 15 to 20.
  4. It is necessary to train the forearms not before the biceps, but after.

The correct approach to the construction of training is also important. It is better to do basic exercises first, and only then isolating exercises.

Exercises to train your forearms at home

Forearm Exercises

If you have both dumbbells and a barbell at your disposal for home training, then you can do the following exercises:


  • Upper Grip Bicep Curls.
  • Hammers.


  • Flexion of the arms at the wrists with a dumbbell or barbell. They sit on a bench, put their hands on the edge. The projectile is taken with a lower grip and the wrists begin to bend.
  • Extension of the arms at the wrists. It is performed similarly to bending, but the projectile is taken with a grip not from below, but from above.
  • Bending the wrist with dumbbells or a barbell behind the back.

Do not go backwards by training your forearms too often. This muscle group, like others, needs time to recover and grow. The best option would be to train for biceps and forearm every three days. This is enough to get a good result even at home. It is not necessary to work out on simulators, dumbbells with a barbell are enough.

For beginner bodybuilders, it is better to build a good base first, and only then, if the forearms are lagging behind, work them out further. Not all bodybuilders who have won the Mr. Olympia title have trained this small muscle group. For most athletes, they developed evenly and did not lag behind others thanks to hammer curls or barbell lifts to pump the biceps. If, as it becomes clear, you pay a lot of attention to large muscles, small muscle groups will also begin to grow and develop.