How to Get Bigger Forearms and Wrists at Home?

How to Get Bigger Forearms and Wrists at Home?
by drobotdean -

We all start our daily lives by pushing ourselves with loads of exercises. Be it exercises for abs or legs.  And it’s really important to do such exercises to maintain our health and well-being. As most of us have long hour sitting jobs.But we ignore the most used body part in our daily tasks i-e forearms and wrists.  While some of us are born with healthy forearm muscles but remaining have to train our wrists and forearms muscles to make them stronger. You might be compromising on other exercises due to weak forearm muscles.How to get Bigger Forearms and Wrists at Home? Before performing let’s clear one thing that you need to know about. Wrist strength doesn’t correspond to forms of muscle strengthening. While vice versa can somewhat add strength to your wrists. 

How to get Bigger Forearms and Wrists at Home?

Performing these exercises with a lower-body is a great match. As most of the workout and warm is fine When you do upper body strengthening exercises. Lets see with no longer wasting time.

Forearms and Wrists Exercises at Home

Ball Squeezing 

Yes, squeezing ball targets mainly three muscle groups- hands, fingers, and forearm muscles.  Proper stretching and movements of hands while squeezing ball warm muscles and builds strength.

How to perform ball Squeezing?

Every exercise should be fine with proper technique otherwise it won’t train your muscles. Let’s see how to perform ball Squeezing. 

  • Stand straight with both hands apart from each other. 
  • Carry the ball in both hands.
  • Now gently press the ball with both hands and squeeze it tightly 
  • Hold the ball for 3 sec
  • Release the ball and unclench your hands 
  • Try to put the pressure on forearms muscles
  • Do 3- 4 sets of 20-30 each thrice in a week or you can perform them on alternative days. 
  • At first, you will feel pain, if not then you are not doing it rightly.

 soon, you will be getting results after 2- 3 to three weeks if performed twice or thrice in a week. 

As soon as you squeeze the ball the forearm muscles become tense and you might even feel pain for some time as your muscles are getting pumped after such a long time.

The easiest and most widely practiced way to strengthen your forearm and wrist. 

Read More: Does squeezing buttocks make it bigger?

Wrist curls

Strengthen your wrists with a simple and yet popular forearm exercise. As they can be examined from the name, wrist curls target your forearm muscles and lead to increased forearm strength. Strong forearms help to improve the performance of other upper body parts as well that includes forearms, such as pullups and weight lifting.

This exercise uses basic equipment like a dumbbell and a chair. Some of you don’t have access to dumbbells then don’t worry we have got the solution for you. Use the brick to perform wrists curls in absence of dumbbells.

If you’re a beginner start with low weight and one forearm at a time to prevent any injury. It sounds simple to perform but should be performed with utmost care. To prevent muscle strains. 

How to perform wrist curls?
  • Sit on a chair or a bench without slouching. 
  • Rest your forearm on your thighs. Both Wrists should be touching the end of your knees. So, that wrists are hanging over the edge of your legs.
  • Grab the brick or a dumbbell with your palm facing upwards. If you’re a beginner start with one forearm at a time. Grab them tightly. 
  • Now perform the exercise by slowing turning wrists upward and downwards. Remember to keep your other body parts firm and still. Only wrists are in the moving state.
  • Exhale as wrists curl upwards and inhale as your wrists move downwards. Keep it smooth.
  • Repeat the exercise for about 10min. You can switch your forearm in between or after 10 min with a short break.

Recommended for beginners to strengthen grip and forearm muscles. 

Read Also:Floor Exercises for Glutes 


A series of pull-ups is a great way to develop strength. Basically, pull-ups are used to target back muscles. While performing it also engages forearms. This means it does affect forearms to some extent. In some cases, it is hard to even do a series of pull-ups because the forearms can no longer bear the stress means they get tired too easily.

So, for those, it’s better to train your forearms with a simpler version of pull-ups. That is quite popular among the people who are beginners or can’t perform pull-ups.

Let’s see this in detail. A hanging bar is needed to perform pull-ups.

  • Hold the bar with hands. With hands a part of shoulder width. 
  • Just hang on the bar to make your forearms stronger. 
  • Hold on for 20-25 sec for a few times in a day. 
  • To make it more challenging, use a towel. The towel makes the bar thicker thus more hard work for forearms muscles.

See Also: If your Glutes are Sore are They Growing ?

Farmer Walk

As mentioned in the name it is somewhat similar to walking but with a twist. You daily but what is so unique about farmers’ walk that it strengthens forearms bones. You can perform this simple exercise in a small area also.

Normally you perform this exercise in daily tasks like moving weight or lifting a carry bag. 

How to perform a farmers walk?

A dumbbell or any other weight similar to it is required.

  • Beginners should use lightweight dumbbells. Or light-weighted objects.
  • Grab( lift) the dumbbells or objects in your hands
  • Now walk with your chest out and arms at the side.
  • Continue to walk for 5-10 min at most 
  • Stop for a while and hold the weight for a few seconds then continue walling.
  • Repeat the procedure again. Try to do a set of 2-3. 

As you carry weight in your hands and gravitational force pulls it downwards but your forearms muscles work hard carrying weight to act against it. 

The longer you can hold the weight the better it is for your forearms. 

Is forearm workout necessary?

Forearms muscles are used for performing different tasks like a stronger grip, moving, lifting up the load and etc. The stronger forearms muscles mean generating more squeezing force during your workouts and everyday life. So, yes it’s important to work out on your forearms.

Can you get big forearms with small wrists?

Exercise to get bigger wrists, your muscles arms can grow and your wrists and forearms would appear larger. There are many workouts that help to get bigger wrists. Now let’s see what are the groups of exercises that target forearms and wrists growth. While you may be aware of these exercises, make sure to follow the proper techniques for better results.

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Hi, gurbi is a fashion blogger, designer, and fashion consultant. He is 25 yrs old man who love the world of fashion.