Lots of people actually encounter a problem when it comes to developing bigger forearms even though they have ripped biceps and triceps. This is actually pretty common for most, and if you have been experiencing having twigs for forearms then try some of the following exercises and techniques to get bigger forearms that match well with your upper arms. Sometimes just doing upper arm exercises is just not going to cut it for you!
Behind the Back Wrist Curls
Forearm exercises are easy to perform and do not necessarily require the need for heavy lifting, but rather light to moderate weight with high repetitions. You want to exercise this muscle group much like how a burnout is, and any of the forearm exercises discussed are perfect to superset with a biceps or triceps exercises as well! The behind the back wrist curl requires a barbell with some light weight.
For the placement of the bar it would be better to have a rack that goes down just a bit below your hips, which allows you to do a slight squat to lift the weight and then easily set it back down. The reason why is because the bar is behind your body, which could be an awkward position for most. All you have to do is stand with your palms gripping towards your back, and then curl your wrists up while keeping your arms straight. Perform x4 sets of 20 reps for best results!
Palms-Up Wrist Curls
The palms-up wrist curl is another variation of the previous forearm exercise, but instead you are performing this seated with the barbell in front of you. The exercise is great for building up power in your forearms by the isolation it brings to those muscles. Take a seat and place the barbell in your lap. Grasp the barbell face up and aligned with your torso by placing your elbows down to your sides and tucked in towards your hips. Allow your forearms to rest down but keep your wrist free in the air, and then curl up towards your body using only your forearm muscles.
Reverse curls tap into your brachialis muscle and your forearms as well. They are simple to get used to, but you will not be able to lift the same amount as you do with a regular biceps curl. Use light to moderate weight amounts in order to keep from getting a wrist injury. Squeeze your muscles each time you perform the curl to keep the muscles tensed up. Start with using the barbell first because dumbbells will feel a bit awkward in the beginning.
Close Hand Pull-Ups
The close hand pull-up is going to make your arms completely jacked from your forearms up to your biceps and triceps. They are a perfect bodyweight exercise to perform, and you can also perform them weighted by using a waist strap or holding a dumbbell between your feet. Just hop onto the pull-up bar, and grasp it with palms facing towards you six inches apart or so from each other. Allow a slight bend in your elbows throughout the exercise in order to keep the tension in place.
Your forearms are not going to be as strong as you think at first. So take it easy and go light on the weight until your wrists and forearms have adapted to the new motion of movement that you are placing on them.