Forearms are one body part that do not get nearly enough love from the fitness community. They are often an afterthought when it comes to training.
I’m always confused (and sad) when people tell me that they don’t devote any time to training forearms on their own. “I work them during every other lift that I do, why do them alone?” they usually protest.
While it’s true that you use your forearms during the vast majority of weightlifting exercises, I don’t believe it’s enough to build an imposing set of forearms. Just look at everyone around you the next time you go to the gym.
Most people I see in the gym do not have impressive or big forearms. Even the people I see throwing around big weights rarely have exceptional forearms. Forearms get used to training overtime and need specific work to grow big.
Think of all the work your legs get just walking around and living life. Yet you still devote time to training them on their own, don’t you?
Take a look at the athletes in sports that require a strong grip. Wrestling. Arm wrestling. Powerlifting. Those who compete in these sports are often doing heavy grip and forearm work, particularly arm wrestling. The most impressive forearms I see are almost always on arm wrestlers.
When it comes down to it, I don’t think people realize the benefits of building a powerful set of forearms. It’s not important to them for whatever reason. If it were, they would be training them as often as they train biceps and chest.
If you don’t have the motivation or desire to build some hulking forearms, relax and take notes while I give you the 4 reasons to train forearms like a savage.
# 1- They are usually visible
All bullshit aside, the reason most of us workout and lift weights is to look good. You want people to notice and admire the results you’re getting from the gym. While it may not be your primary motivation, I know you’re not complaining if people admire your hard work.
It feels good when someone notices that you’re losing weight or getting more muscular in certain areas. It can even become addicting. Just look at all the selfies people put up on Instagram hunting for compliments. People like other people to notice them.
With that being said, your forearms are going to be visible a large amount of the time unless you live in the North Pole where you’re bundled up all year.
If you live somewhere where it’s warm all or part of the time, which is almost everywhere, you are going to be wearing short sleeves a lot.
What’s one muscle completely visible with short sleeves? Forearms! Not biceps, not chest, not quads. Forearms are probably the most seen body part along with neck and calves, and most people aren’t training those either but one thing at a time.
People immediately begin to judge you in their mind the second they see you. Do you want them to lay their eyes on a scrawny pair of forearms that look like they can’t lift a sack of potatoes? Or, do you want someone to see a hulking pair of forearms that look like they can lift a Buick?
# 2- They represent power
When you see someone with a diesel set of forearms, you know they have some power behind them. People who work with their hands a lot such as stone masons and construction workers, often have big forearms and a strong grip.
You can’t fake the funk with forearms like you can with other body parts. I’ve seen many people with large biceps that were not particularly strong however, I have yet to meet someone with large and muscular forearms that did not have crushing grip strength.
(Check out this monsters forearms)
Even if you are not into weightlifting and bodybuilding, the second you see someone with large forearms, something inside of you tells you that they are strong and powerful.
One nice side effect of being muscular is that people usually don’t want to start any problems with you. Once in a rare while, you’ll find the idiot that tries to mess with someone bigger than them to prove a point.
The easiest way to avoid a situation with an idiot like this is to convince said idiot that it’s not in his best interest to even try it. Once he lays eyes on the pair of cannons you’re sporting for forearms, he’s going to realize that he doesn’t want to get his face crushed and will want nothing to do with you.
Big forearms are intimidating to someone looking for trouble. They have a ton of command presence. People don’t want to start problems with powerful people that look like they can bend a barbell with their bare hands.
# 3 They are used in most lifts
The one reason most people give for not training forearms is ironically one of the reasons I believe they should be trained on their own.
Like I discuss in the introduction, most people tell me that they don’t need to train forearms, as they get worked when they train all their other body parts in the gym.
There are not many muscles that get used in nearly every single lift. Your legs aren’t actively involved in every single lift. Your chest isn’t actively involved in every single lift. Your biceps aren’t actively involved in every single lift.
In almost every single type of lift or exercise on the face of the earth, you’re gripping something. Whether it’s a barbell, dumbbell or handle, your grip and therefore your forearms, are actively involved.
Squats? Grabbing a bar. Bench press? Grabbing a bar. Curls? Grabbing a bar. Deadlift? You’re definitely grabbing a bar. Hell, even doing cardio machines you’re usually holding onto something.
Since your hands, grip and forearms are involved in almost every single exercise you do, wouldn’t it make sense to make your grip and forearms as strong as possible?
There were many times in the gym when I knew I could do a heavier weight on something however; my grip just wasn’t strong enough to hold the weight. I realized that my grip was too weak.
I used to use lifting straps but decided years ago that they were doing me more harm than good because they were giving me a reason to avoid training my forearms.
No matter what lift you can think of, having strong and powerful forearms is going to help you out a ton. With strong forearms, you are going to be able to use heavier weight than you could otherwise handle.
# 4- They help you stand out
Bodybuilding and lifting weights are about standing out. You don’t want to look like or be like everyone else. The average person is not muscular.
If you are muscular, you are going to stand out in the crowd. How do you stand out even more? By having impressive forearms.
When you do my suggested experiment of looking around the gym the next time you go, you will see for yourself that almost nobody has a set of forearms to write home about.
Those that do, definitely stand out. Most guys can get a respectful chest, legs and arms with some hard work and dedication, but few will put the work in to grow a giant, powerful set of forearms.
Forearms aren’t one of the cool muscles that most people are after, so they don’t even bother with them. Someone who wants to be different and stand out is going to put the hard work in to train their forearms like an animal and distance themselves from every other gym rat.
Savage training leads to savage results
Now that you know the benefits of training your forearms and why you should want to build a powerful pair of them, I hope you’re ready to get in there and tear it up.
Before you go hit the wrist roller, I have a little more advice before we part. Forearms usually need to be trained harder than most other body parts to grow as I noted above.
Unless you’re a genetic specimen, you are going to have to put in hard work to blow your forearms up. If you have been lifting for some time, they are well conditioned and can take a lot of abuse.
They need to be trained with intensity and they need to be trained often. Most forearm training is a bit outside of the box however, I find it to be some of the most exciting training you can do.
If you go out there and train your forearms the way they need to be trained, you are going to be happy that you did, and you are going to reap the benefits I listed above.
Do you invest the time into training your forearms on their own? I’d love to hear your thoughts, questions and comments below!
Until next time,
Dan
Great post. I will have to focus on my forearms more from now on. Do you have a list of recommended exercises that focus on fore arms.
Thanks
Hi Jason,
Thank you! For sure. I’m going to do a post about my recommendations in the near future but a few suggestions to get started are using a wrister roller (like this ) and doing dead hangs off of a pull up bar. There’s a ton others but if you are new to forearm training, that will be enough and a good starting point. Thanks for your comment and keep an eye out for a future post on my favorite forearm exercises!
I just recently returned to lifting after focusing mostly on cardio for the past year. I was reading how important it is to also build lean muscle to increase your VO2 Max. Therefore, I started lifting… Let me tell you, my first upper body work out was a killer. Definitely felt that for about 3 days!
Hi Brian,
Welcome back to the fold my friend! I’m sure it was difficult to get back into it but congratulations on doing so. Thanks for your comment!
I have to agree with you, a lot of people do not pay attention to their forearms. Yes, they want large biceps, triceps, but when it comes to forearms, not even thinking about it. You pointed out several important, bit fun facts as well. I love the one where you say that will discourage idiot who wants to prove a point, lol.
As a fitness trainer and nutritionist, I care for what I eat and what I do in a workout and trying to implant the same attitude to those I give lessons to. Thanks for reminding me at some facts.
Regards,
Dalibor
Hi Dalibor,
So true. It doesn’t even cross peoples minds most of the time. Even in bodybuilding magazines, they rarely talk about it or focus on it. Sad. You are very welcome, glad I could help! Thanks for stopping by and thanks for your comment!
Hi Dan, very good and informative post about training forearms. I`m not such a fan about fitness but I think it is good to train your body, especially if the whole time of your job you are sitting in the office and you don`t have anything physical work. Anyway, training forearms is definitely a good idea, as you mentioned there many benefits from it, I completely agree with you. Thanks for sharing with us!
Hi Luke,
Thank you. I’m glad you enjoyed it. It is definitely a good idea to train your body and workout. Especially if you are leading a sedentary lifestyle, which many of us are today! Thanks for stopping by and thanks for your comment!
I found this article to be very enlightening and enjoyed reading this article. Your personality really shines through. Awesome Job dan. It makes sense that fore arms would be very important in the work out routine and not something to be overlooked. Im sure many ladies agree. lol I will be sure to pass this article to my friends and have them take a look. Thanks again!
Hi Roxy,
Thank you:) I am getting the sense from a few other people that women do generally like them on guys, which is another reason to train them LOL. Something I didn’t really think about before. Thanks for stopping by and thanks for your comment!
Interesting read!
Yes I know I am not a man and will not be training my forearms but us women like looking at those. It’s natural isn’t it? Like you said, we meet and appraise each other all the time.
Imagine how secure a wife feels going around with a husband that owns such strong forearms.
I was drawn to your article by the image on that video although I must say those forearms are rather too big. Your four reasons to train forearms like a savage make real sense to me.
When you said, “… convince the idiot to not even try”, I was in stitches.
Thank you for an interesting read. It made my day.
~Danielle
Hi Danielle,
Thank you! Definitely natural yes LOL. Very good points! Even more reason to train forearms. Yes, his forearms are definitely a tad too big but I thought that it emphasized my point. It certainly is impressive regardless of how you feel about his look. I’m glad you enjoyed the article. Thanks for your comment and thanks for stopping by!
This is the most comprehensive article i have ever read on how to train forearms like a savage. I think its high time I focus on my forearms now. I have read about the recommended excercises that focused on forearm which would help the functionality of the forearms.
Thanks for sharing.
You’re welcome! Definitely time to crush those forearms. Thanks for your comment and thanks for stopping by.
I definitely agre with you, nobody pays attention to the forearms. After reading your post, I agree that our forearms are always visible and will be a great way to showcase all the gym work. I have to start build my fore arms. Also if you could recommend some specific exercises for building up the forearms?
Hi Aweda,
I’m going to do a future post on it but I would recommend that you start off with weighted wrist rollers and dead hangs from a pullup bar for as long as you can. Do them often. That’s a great place to start. Thanks for your comment!
Thanks Dan for taking the time to write this educative piece. I agree with you that the forearm just like other body parts deserve training. The reasons you gave for this are equally worth considering. I want to ask is press-up a way of training the forearm. I noticed you didnt mention how to train the forearm, your focus was more on the need to train the forearm. I would need to start training my forearm to appear more muscular. smiling.Great piece
Hi Tolu,
You’re welcome. Yes for sure, press-ups or push ups work the forearms as well. They just don’t specifically target the forearms. I am going to do a future post on how to train your forearms and my favorite exercises so keep an eye out for it in the very near future! Thanks for your comment.
Thank you Dan for the thought provoking article on working your forearms,
Having been a fairly regular attendee at the gym for many years, I don’t think I had ever paid much attention to improving my forearms. Personally I enjoy more of a cardiovascular routine however when I have a weights session it is normally with the intention to improve my leg muscles or upper body. Is there any specific training you would recommend to a novice to start building up those forearms?
Hello,
There is and I am going to do a future post on it in the very near future. I definitely recommend that a beginner start out with weighted wrist rollers and dead hangs from a pullup bar and go from there. I will have more in the post. Thanks for your comment!
Developments of muscles is good and almost everybody wants their muscles to be built and get noticed. I could remember when I was addicted to the gym because I had a gym near me. I love to workout and it makes everyone admire my new look. I love the way my clothes fit as well. Thanks for the great post.
Hi Kenechi,
Awesome to hear. Hopefully you get back into it soon. Thanks for stopping by and thanks for your comment!
Nice post. I really like this. There are so many reason to train the forearms. These are good reasons But you need to tell skinny guys like me that want to train and gym, How we can train our forearms after you have successfully wrote the reasons we needs to train our forearms. I will be waiting for that too. Nice post
Hi Kehinde,
Thank you. I’m glad you enjoyed it. I am definitely going to do a post in the very near future about how to train your forearms so keep an eye out for it. Thanks for stopping by and thanks for your comment!
Thanks for this review on forearms training.
many are guilty of tnot training there forearms everyday and it is part of the body that should be train daily. Like Abs, Forearms And Calves.All three of these body parts in my own view need to be trained to give them a proper pounding and by hitting them infrequently or not at all is doing them a disservice. However, I firmly believe that the forearms require specific exercises
You’re welcome! I absolutely agree with you. Sadly, they get ignored far too often. Thanks for stopping by and thanks for your comment.