How to boost forearm thickness

[Tanuja]

I've been hitting the gym for the past year and I've been training my forearms too. This is how they look right now.

The thing is, the veins are popping out which feels good, but the overall thickness of my forearms is really low – they look like an old man's veins. My mum even told me I look like my grandfather.

[Ritu]

There's a really good YouTube video by Jeremy Ethire on forearm workouts. Here's the link:

https://youtu.be/sc-iN3hLQQw?si=tqGefwyktW98ioN8

[Saritha]

Tough question... tough answer.

[Mohaideen]

Hey bro, try upping the frequency of your forearm workouts and make sure you're eating enough. It'll grow over time. Genetics play a role, but it's not the whole story.

[Falguni]

[Aarti]

Stay hard..

Seriously, the fastest bang for your buck is heavy weighted dead hangs. They translate well to everyday activities and work both the extensors and flexors.

[Harini]

[Saloni]

Diameter? Bro, are you a mechanical engineer or what?

[Saritha]

Came here hoping for some real helpful advice, but couldn't find any. Still not leaving disappointed though.

[Rajendra]

Contrary to what many think, forearms mainly grow from indirect work – heavy compound lifts with free weights where you have to grip the weight throughout the set. You're using your forearms in almost every exercise, so direct work isn't that crucial. Plus, most forearm exercises strain the wrist by flexion and extension, which is meant for fine-motor tasks. If you really want to target them, try pinch holds or a gorilla gripper if your gym has one.

[Yash]

Genetics, sorry.

You can definitely add size at the base near the elbows, but increasing wrist girth depends on where the muscle attaches and its length.

In the diagram, the circled area is mostly tendon, so you can't really grow that. Some folks have shorter tendons and longer muscles, others the opposite.

For thickness I do reverse curls on the cable machine, superset with Sam Sulek curls. Between sets I keep flexing my wrists back and forth, then finish with palms-up wrist curls.

I do 2 sets to failure on alternate pull days.