Maybe you already have good forearms. Maybe you just want to make them great. Or, maybe your forearms lag. Perhaps you never made them a priority when you started training, and now that you’re a few years in, their weakness is definitely showing. Whatever the case, it’s time to pump them up!

Forearms can be a challenging muscle group to build up. They are like the calves in that they are engaged in low-impact exercise virtually all day long. Whether you’re walking, typing, cooking, eating, training, or doing anything else, there is a good chance you are using your forearms. They’re not moving a lot of weight, but they’re moving a lot. To spurn new grown in your forearms, you need to do two things. First, you have to train heavy. After all, they’re used to moving small amounts of weight each day. Challenging them to a “brutal” session of curling 40 pounds isn’t going to lead to any new growth. You could be slicing up tomatoes, for all your forearms know! To spurn growth, you need to train heavy. Additionally, you need to flush the forearms with a great deal of blood. This will deliver amino acids and protein essential for growth. You do this by training with as little rest between sets as possible.

Here is a “Five-arm” blitz which allows you to train the forearms quickly and intensely. You’ll end up completing 15 to 30 sets, but it will only take you 15 to 25 minutes to complete. It involves supersetting five movements. You’ll move from one to the other immediately. Here are the movements.

Set 1

Standard barbell wrist curls

Set 2

Reverse grip dumbbell hammer curls

Set 3

Reverse grip standard barbell wrist curls

Set 4

Standing barbell reverse grip curls (Zottmans)

Set 5

Standing plate holding*

*Pick up a 45 pound plate and hold it against your chest using your hands. Hold it in place for as long as you can. Be careful not to drop it on the floor following your set, as that could lead to personal or property damage.

Complete each set, one after another, with no more than three seconds of weight between movements. If you are unable to complete at least six repetitions, it means you should reduce the weight being moved. Once you complete a super-set of the five movements, you’ll need to rest for 3 to 5 minutes. Then, do it again! Complete 3 to 6 super-sets, and your forearms will be completely blasted and ready for growth.

You’ll need to prepare your workstation ahead of time. This shouldn’t be a major deal, as you can manage all of this at a standard flat bench with the right weight handy. Start light, as there is still great benefit in doing 15-repetition forearm work. Try to increase the weight you use each set, with the exception for the 45-pound plate used on the last set. Be sure to adequately stretch out your forearms following this routine. Not doing so could lead to extreme soreness which could interfere with training other body parts.

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