Forearms

The Complete Guide to Training Forearms

Want thicker, stronger forearms? Whether it’s for better grip strength, overall arm aesthetics, or improved athletic performance, this guide will show you the best ways to build your forearms. Prefer watching instead? Check out the video linked below for a quick demonstration!

3 Key Methods to Build Your Forearms

There are three primary ways to effectively train and grow your forearms. You can stick to one or combine them for maximum results.

  1. Wrist Curls
  2. Rice Bucket Training
  3. Grippers

Let’s break each one down.

1. Wrist Curls

Wrist curls are the classic and most popular forearm exercise. They focus on the flexor muscles on the underside of your forearm, which contribute the most to arm thickness.

Wrist Curl Variations:

  • Standard Wrist Curls (using dumbbells, barbells, or cables)
  • Wrist Rollers
  • Reverse Curls (targets the brachioradialis, adding overall forearm mass)

What to Avoid:

  • Behind-the-Back Wrist Curls: Limited range of motion and awkward positioning make this variation less effective.
  • Wrist Extensions: Not essential unless you're targeting very specific muscle imbalances. The bulk of forearm mass is built from flexor-focused movements like wrist curls.

Pro Tip:
Include hammer curls or reverse biceps curls in your routine to cover both forearm flexors and extensors without needing dedicated wrist extension work.

Wrist Curl Technique:

  1. Use light weight to maintain control and full range of motion.
  2. Let the weight roll down to your fingertips at the bottom of the rep.
  3. Curl the weight back up, focusing on squeezing at the top.
  4. Perform the reps slowly and deliberately—this isn’t about lifting heavy but about controlled movement.

2. Rice Bucket Training

Rice bucket training is an underrated but highly effective way to build forearm strength, endurance, and grip. It’s especially popular with athletes like climbers, martial artists, and baseball players.

How It Works:
You stick your hands into a bucket filled with uncooked rice and perform various resistance movements, like squeezing, twisting, and flexing your hands.

Benefits of Rice Bucket Training:

  • Builds forearm strength and size
  • Improves grip strength
  • Enhances wrist mobility and health
  • Great for injury prevention and rehab

What You Need:

  • A bucket
  • Around 10 lbs of uncooked rice
  • 5 minutes of your time

Basic Rice Bucket Movements:

  1. Open and Close Hands: Squeeze the rice and release.
  2. Wrist Rotations: Twist your hands as if turning a doorknob.
  3. Finger Spreads: Push your fingers outward against the rice.

How Often to Do Rice Bucket Training:

  • 2-3 times per week if you're just starting.
  • As you get stronger, you can work up to daily sessions.
  • Listen to your body: If you’re sore, take extra rest between sessions.

3. Grippers

Grippers are great for building grip strength and forearm endurance. While they’re not as comprehensive as wrist curls or rice bucket training, they’re a fantastic addition to any forearm workout.

How to Use Grippers:

  1. Squeeze the gripper until it fully closes, then slowly release.
  2. Perform high-rep burnout sets to fully fatigue your forearms.
  3. Use lighter tension and focus on controlled reps for the best results.

Pro Tip:
If you can’t fully close the gripper, assist with your other hand and slowly lower the resistance. This helps build strength in the entire range of motion.

How Often Should You Train Forearms?

Your forearms are highly resilient and can handle frequent training. The key is to start slow and build up your volume over time.

Wrist Curl Training Frequency:

  • Beginners: 2 times per week (3 sets per session).
  • Intermediate: 4 times per week (6-12 sets total).
  • Advanced: Up to 6 times per week (12-18+ sets total).

Rice Bucket Training Frequency:

  • Beginners: 2-3 times per week.
  • Advanced: Daily sessions once your forearms can handle it.

Gripper Training Frequency:

  • Use grippers as a finisher after wrist curls or rice bucket training.
  • Perform burnout sets 2-3 times per week to complement your main forearm work.

Recommended Rep Ranges

Forearms respond best to higher reps due to their endurance-oriented muscle fibers.

Wrist Curls & Grippers:

  • 10-20 reps per set
  • Focus on quality over quantity—use light weights and full range of motion.

Rice Bucket Training:

  • Perform movements for time (e.g., 30-60 seconds per exercise) rather than counting reps.
  • Increase time as your endurance improves.

Example Forearm Workout Routine

Workout 1 (Wrist Curl Focus):

  1. Wrist Curls – 4 sets of 12-15 reps
  2. Reverse Curls – 3 sets of 12-15 reps
  3. Grippers – 2 burnout sets (as many reps as possible)

Workout 2 (Rice Bucket Focus):

  1. Rice Bucket Squeezes – 3 sets of 60 seconds
  2. Wrist Rotations in Rice – 3 sets of 45 seconds
  3. Finger Spreads in Rice – 3 sets of 30 seconds
  4. Grippers (optional) – 2 sets of 15-20 reps

Honorable Mentions: Other Ways to Build Forearms

While wrist curls, rice bucket training, and grippers are the core methods, there are a few other exercises you can sprinkle in for variety.

1. Dead Hangs:
Hang from a pull-up bar for as long as possible to build grip strength and forearm endurance.

2. Farmer’s Walks:
Carry heavy weights in each hand and walk for distance or time. Great for grip but can be fatiguing on the whole body.

3. Towel Pull-Ups:
Wrap a towel over a pull-up bar and perform pull-ups. This increases grip difficulty and recruits the forearms heavily.

Common Mistakes to Avoid

  1. Using Too Much Weight:
    Forearms are delicate. Focus on light weights and proper technique rather than ego-lifting.

  2. Neglecting Volume:
    Forearms need high volume and frequent training to grow. Don’t expect results from a few sets here and there.

  3. Skipping Recovery:
    While forearms can handle frequent training, make sure to rest if you’re sore to avoid overtraining.

Final Thoughts

Building strong, thick forearms is all about consistency, proper technique, and high-volume training. Whether you prefer wrist curls, rice bucket exercises, or grippers, pick the method that fits your routine—or combine all three for maximum results.

Stick to these principles, and you'll see your forearms grow in size and strength. Ready to get started? Add these exercises to your next workout or check out one of my specialized training plans to take your forearm gains to the next level! 💪