10 Exercises to Get THICK Forearms At Home

This is the best way to build bigger forearms at home. It includes forearm exercises that you can do anywhere because they require no equipment. The forearm workout will also help you grow thicker wrists and get a stronger grip 
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Having strong forearms highly improves your grip strength, your wrist stability, and your overall lifting strength. Strong forearms can also benefit many everyday activities like opening a pickle jar, using a screwdriver or carrying heavy groceries. It's also nice that thicker forearms make you appear more fit and strong and this impression dates all the way back to inspirational characters like Popeye. So today I want to give you guys 10 exercises that you can do at home or pretty much anywhere to get thicker forearms and improve your grip strength in the process. 

And the first exercise is wrist roller extensions. You can buy a wrist roller or to save money you can also easily make your own wrist roller from scratch by buying a wooden pole, cutting it into a longer piece that's about a foot long, and a shorter piece that's just a few inches long. Then you would drill a hole in the middle of each and connect them with a rope or twine. And from there you can load it with plate weights or heavy objects like gallons of water. To use the wrist roller for your outer forearm muscles you would start with the rope fully unwound and your hands in a pronated position with your knuckles up. Then perform one reverse wrist curl on each side alternating one hand after the other until you roll the rope and your weight all the way up to the top. Once you're at the top don't just allow the weight to drop by loosening your grip. Instead, curl back down in the opposite direction for the full benefits of this exercise. Do this for three to four sets of 3 to 5 rounds per set and one round means fully winding and unwinding the weight up and down so you want to try to do that 3 to 5 times per set. 

Another very simple exercise is the standing reverse wrist curl. This will target your outer forearms and only requires a gallon of water. So you're going to take the gallon of water and grip it by the handle with your thumb down. so the opposite of how you would grab it to pour water. Then you're going to bend your elbow until your forearms is basically parallel to the ground. You can then take your other arm and grab your own forearm for support. And from there curl your wrist upwards, while specifically concentrating on driving your pointer finger knuckle towards the ceiling. So you're curling and slightly rotating up. Then slowly lower back down and repeat for reps before switching to the other side. 

Next, we have weighted forearm wrist curls to hit the inner forearms. For this one, I recommend finding a flat object like a table, a bed, or a couch, or you can even sit down and use your knee, but the point is to use something sturdy that you can pin your forearm down against while doing this exercise. To begin you would pack a bookbag with some heavy objects and hold the bookbag by the strap at the top with your palm facing up. Then you would plant your forearm against the table, couch, or your knee with your wrist hanging off the edge. From there you simply curl your wrist up towards your bicep and slowly lower back down. When you lower down open your fingers at the bottom to allow the strap to slide down to the tips of your fingers. Then curl all the way back up and repeat that for about 10 reps before switching to the other side. 

You can also use the same wrist roller as before to perform the wrist roller flexion exercise which will allow you to once again target your inner forearm muscles. You would take the same overhand pronated grip, bend your arms, and then flex one wrist after the other going back and forth until you once again roll the weight all the way up. Alternatively, you can also take an underhanded supinated grip, bend your arms at about 90 degrees, and then alternate curling one wrist in at a time that way. If this position bothers your wrist stick to doing this exercise with an overhand grip. And just like the other one you want to do 3 to 5 rounds per set and three to four sets total.    

Moving on to the next one we have hammer curls, and in general, whenever you perform curls with your wrist in either a neutral or pronated position you will also target your forearms.  Specifically, you'll be able to build up a large arm muscle that runs all the way up to your bicep known as the brachioradialis. One of the best ways to do hammer curls at home while simultaneously improving your grip is by using heavy objects in combination with a thick rope or towel. So you would take a few gallons of water and loop a towel through the handles. Then grab both ends of the towel in one hand with your thumb facing up. From there just curl one arm all the way up, bring..

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