If you want to take your body’s muscle strength to a higher level, then you’ll want to put some effort into growing your forearm muscles so they can better support your upper body and biceps and lift heavier weights. Here are a few relevant steps.

Preparation

Prepare a pair of small dumbbells. It doesn’t have to be too fancy, and it doesn’t have to be too heavy.

• Choose a weight that works for you. A total of 1-2 pounds will be enough for teenagers, while a relatively strong adult can start with 5-10 pound dumbbells or a 10-25 pound barbell on each side.
• Create a training schedule. This is a crucial step, and only regular training will produce good results. The following are general considerations, but you can decide the frequency and length of training yourself.

Choose a Day during the Workday to Spend 10-30 Minutes Training.

Strenuous exercise can cause muscle soreness while overtraining can lead to tendon injuries and other problems.

Give your muscles and tendons time to recover from training by combining work and rest. Rest at least a full day between workouts, or use the days in between to train other muscles in your body.

If you’re feeling pain from overtraining, try training every three days instead. After a few weeks, change the training plan to every other day or even every day.

• If you want to increase the intensity of your training, use some assistive equipment, which can increase the weight of the barbell and focus more on the forearm muscles.

Single-Arm Wrist Upward Curl Training

Choose exercises that build wrist and forearm strength. Wrist curl training is a good choice, but you need to maximize the bending movement when doing this action to balance the arm muscles.

Curling your wrist upward helps strengthen your forearm flexors.

• Sit with your legs spread apart at a work surface, hold a dumbbell with your palms facing up, and relax your forearms on the surface to lengthen the muscles at the end of your forearms.

Bend your wrists inward and secure the dumbbells with your fingers.

Grasp the dumbbell, repeat the upward bending movement of the wrist, and lower it slowly and evenly.

If you only do one set, do as many times as possible; if you do more than one set, repeat each set 12-15 times, alternating with the left and right hands. Putting aside the differences between theory and practice, clinical investigations show that the effect of doing one set is the same as doing several sets.

Single-Arm Wrist Curl Training

Target the forearm extensor muscles. A downward bend targets completely different muscle groups than an upward bend.

Hold the dumbbells with your palms facing down, keeping your elbows at your sides and arms in front of your body.

Contrary to the previous movement, first pull the dumbbell up and then slowly lower it to the starting position.

• If you only do one set, do as many times as possible; if you do more than one set, repeat each set 12-15 times, alternating with the left and right hands.

Wrist Upward Bend Barbell Training

Work both forearms at once. Like the one-arm upward curl exercise, this exercise targets the forearm flexors and can be done with a barbell or other weights.

Sit on the chair. Support your forearms on your thighs and hold the barbell with your palms facing up.

• Bend your wrist as far as it will go, making sure you rely solely on your wrist and hand muscles for strength.
• Slowly lower the dumbbells, extend your wrists downward as far as possible, and repeat.
• If you only do one set, do as many times as possible; if you do more than one set, repeat each set 12-15 times, alternating with the left and right hands.

Barbell Training with Wrists Bent Downwards

Target the forearm extensor muscles. Like the one-arm downward curl exercise, this exercise targets the forearm extensor muscles and can be done with a barbell or other weights.

Sit on the chair. Support your forearms on your thighs and hold the barbell with your palms facing down.

• Bend your wrist as far as it will go, making sure you rely solely on your wrist and hand muscles for strength.
• Keep your forearms straight and don’t drive from your elbows.
• Lower the dumbbells as low as possible and repeat.
• If you only do one set, do as many times as possible; if you do more than one set, repeat each set 12-15 times, alternating with the left and right hands.

Tips

• The forearm muscles themselves are “slow reaction” muscles, which means that if you want to increase the size of the forearm muscles, you must do slow and high-rep exercises, usually between 15-25 times. Slow-response muscles are usually very tough and can recover quickly after being damaged, so you can perform multiple sets without causing muscle fatigue.
• If you don’t see results at first, keep trying. Change is slow, and sometimes you need to measure the dimensions of your forearm to see the change.
• Eat a healthy diet and eat more protein.
• It takes much longer to grow forearm muscles than to grow muscles such as biceps, because slow-reacting muscle fibers are more difficult to produce dimensional changes, but once the dimensions change, they will last longer than those in other parts.
• Consider some bodyweight exercises like pull-ups with palms facing out or one-handed hangs.
• You might as well join a fitness group or go to the gym to use more targeted equipment to grow muscle groups in specific locations, and you can also get professional guidance.