To build your bigger forearms you have to focus on your forearms muscles and a good diet here are 10 exercises may help you to get big forearms.
1. Wrist Curls
It is a very good exercise for building your forearms just you need a dumble to do this it directly targets your muscle.
How to do - sit in a brench let your arms resting in front of your now hold a dumble to both side of your hands extend your fully hands now slowly move your hands up and down you can do this exercise (5 sets).
2. Reverse wrist curls
It give you a power to your forearms muscles same as wrist curls it give strength to your outer part of your plam.
How to do - it is same as that of wrist curls but in reverse hands (your plam is facing the ground)
Now hold dumbles or weight to both the hand now move your hands up and down (5 sets).
3. hummer curls - it is a very important exercises for biceps pumping it give you a pump to your whole arm.
Avoid swinging your body
How to do - stand up hold a dumble in both hands keeping your plam facing toes (keeping your thumb forward) repetition is most important.
4. Farmer's walk - It is a exercise for get strength in plam in this exercise you have to walk with dumbles
How to do - standing upright and hold dumbles or other heavy equipment in both hands grip is very important hold the dumble with your fingers your shoulders should be in back keep your chest upward
Walk for 30 to 40 feet slowely
Avoid keeping more weight in one hands
5. Dead hangs - it is very important grip excercise you have to hang on a pull up bar for some time it give your fingers and plam strength
How to do - stand your body where a pull up bar in upward your plam should facing upword director from you (overhead grip) now reach to pull bar now grip your hand your hands should have some distance between them
Hold your hands for 50 60 seconds or it depends upon you.
So these are 5 exercise you should try to get wider forearms
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