Big Biceps, Small Forearms? Try These 5 Forearm Hacks

Commonly referred to as having T-Rex arms, small forearms are the upper body equivalent of small calves. In a normal setting, forearms are going to be the one of the first muscle groups that people lay their eyes on. If your chest is huge but your forearms are lacking, eyebrows will be raised.

Let’s jump into 5 hacks to bring those forearms up to par with the rest of your body.

forearms, biceps, how to

  1. Treat Forearms Like Your Chest

In essence, train it like you mean it.

Most people put so much effort and focus into training the primary muscle groups that they often forget the secondary muscle groups.

If you want bigger forearms, you need to incorporate them into your workout as you would quadriceps, chest, back, or hamstrings. Pick a day or two during the week and throw your forearms into the mix. Use two to three forearm exercises and perform at least 3 sets of each.

  1. Upgrade Your Grip

By working on improving your grip strength, you can greatly benefit your forearms.

Easiest way to do it?

Make it harder for yourself to grab on to the weights.

They sell a wrap that you can place on dumbbells and barbells, which help to challenge your grip and forearms but if you want to save money, just use a towel.

  1. Mind in the Muscle

This simple technique cannot be stressed enough. When performing any exercise, you have to put your complete focus into it.

Don’t just move through the motions. Watch the muscle contract and release. Visualize the work that is going on and imagine your forearms growing. It isn’t about reaching a set number of repetitions here. It’s about putting all of your effort into the muscle and exercise.

  1. Get Intense

Continuing with the point above, repetitions are a decent guideline but when you want to see growth, it’s all about intensity. As you move through the exercise with focus, make your muscle work for it. Slowly contract and release and feel the muscle moving. This isn’t a race. Take your time and contract the muscle as hard as you can with each repetition.

forearms, biceps, how to

  1. Go to Failure

You’ll quickly notice that after only a few reps of super concentrated, slow moving, grip squeezing momentum, your forearms are going to be on fire. This is what you want. Keep going until you can’t go any more. Try utilizing the failure set method with the last set of each exercise.

If you really want to upgrade your sets, try drop sets. After you fail at one amount of weight, lower the weight and continue until you burn out.

Tell Us What You Think!

Are your forearms jacked?

What did you do to earn that size and strength?

Let us know in the comments below!

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
30 DAY MONEYBACK GUARANTEE & FREE SHIPPING ON ALL US ORDERS!
best live chat