Top 20 Exercises For THICK and VEINY Forearms

1. Barbell Reverse Wrist Curl
People who participate in activities that need a firm grip, like weightlifting or martial arts, would greatly benefit from this workout.
It's an isolation exercise that includes curling a barbell upward with a firm overhand hold while keeping the elbows motionless.
As a result, it increases your flexibility while also strengthening the muscles in your hands and forearms.

A barbell is preferable than a dumbbell when performing reverse wrist curls since the latter puts the wrists at greater risk of harm.
2. Barbell Palms Down Wrist Curl Over A Bench
This exercise is an excellent way to improve grip strength and build the forearm muscles.
Other benefits of this movement are building strength and flexibility in the wrists and training the wrist extension to help fight elbow pain brought on by exercise.
The barbell palm-down wrist curl over a bench is usually performed for high reps, such as 10-15 reps per set or more, as part of a grip or arm-focused workout.
One easy tweak to make the exercise more intense is to slow down the rep timing and then squeeze your forearms for two counts at the top of the movement.
If you’re more of a dumbbell guy, then you’d definitely like this next exercise, which is:
3. Preacher Hammer Dumbbell Curl
Preacher hammer dumbbell curl primarily targets the biceps, with forearms being the secondary muscle targeted.
One tip you should keep in mind when doing this exercise is to always have a slight bend in your elbow at the bottom of the movement.
This way, there’s constant tension through your biceps.
You can also use a slower tempo during the lowering part of the movement to help boost tension and mind-muscle connection.
The preacher hammer dumbbell curl is actually a variation of the hammer curl, the latter of which I’ll be touching on more in a little while.
Before that, let’s get to know the reverse grip curl using the EZ bar.
4. EZ Bar Reverse Grip Curl
This exercise primarily targets both the biceps and forearms.
It’s a biceps curl variation where your palms are facing downward.
Replacing an underhand grip with an overhand grip allows for more engagement of the forearm and brachialis muscle.
Compared to underhand curl variations, the reverse grip version builds forearms more.
Using an EZ bar is ideal for wrist comfort during exercise.
It also activates the biceps better, thus, developing your strength and performance.
5. Barbell Reverse Curl
If you aren’t comfortable with an EZ bar for reverse curls, then give a barbell a shot.
The barbell reverse curl is highly effective for the brachialis, which makes your arms look wider when it’s well-developed.
More importantly, this is also a fantastic forearm exercise because it targets the brachioradialis muscle.
Aside from these muscles, reverse curls can also engage the core and upper back, which are important to keep you in position during the exercise.