Get Powerful Guns: Top Exercises for Developing Thicker Forearms



Solid and thick forearms look impressive and signify strength and power. However, despite regular weight training, many gym-goers need help to develop their forearm muscles. Luckily, specific exercises can target this area and help you achieve those coveted thick forearms.

We spoke to a gym personal trainer from McKinnon gym, who recommended the following exercises for developing thicker forearms:


  • Farmer's Walk: The farmer's walk is an excellent exercise for developing grip strength and thicker forearms. Hold a heavy set of dumbbells or kettlebells by your sides and walk for a designated distance or time. This exercise engages the forearms, biceps, shoulders, and back, making it a great full-body workout.

  • Wrist Curls: Wrist curls are a classic exercise for building forearm muscle. You can perform them with a barbell or dumbbell, standing or sitting. Hold the weight with your palms facing up to perform a wrist curl, and curl your wrists up towards your body. This exercise targets the muscles in the forearm responsible for wrist flexion.

  • Reverse Wrist Curls: Reverse wrist curls are the opposite of wrist curls, targeting the muscles responsible for wrist extension. Hold a barbell or dumbbell with your palms facing down to perform a reverse wrist curl, and curl your wrists towards your body. This exercise is particularly effective at targeting the brachioradialis muscle, which is responsible for the thickness of the forearm.

  • Hammer Curls: Hammer curls are a variation of bicep curls that also engage the forearm muscles. Grab dumbbells with your palms facing each other and curl them up towards your shoulders, keeping your elbows close to your body. This exercise targets the brachialis muscle, which is located in the forearm and helps to give it thickness.

  • Plate Pinches: Plate pinches are a simple yet effective exercise for developing grip strength and thicker forearms. Hold a weight plate with your fingertips and pinch it between your fingers, extending your arm in front of you. Hold for a designated time or until failure. This exercise can be performed with varying weights and is accessible at home or the gym.

Incorporate these exercises into your workout routine, & you'll see improvements in your forearm size and strength. Remember to start with lighter weights & gradually increase the weight as you get stronger. Consistency and proper form are crucial to achieving your fitness goals.


In conclusion, developing thicker forearms requires specific exercises targeting this area's muscles. Farmer's walks, wrist curls, reverse wrist curls, hammer curls, and plate pinches are all practical exercises for building forearm muscle and grip strength. Be bold and ask a gym personal trainer at McKinnon gym for guidance on proper form and technique to ensure you get the most out of your workout. You can achieve those thick, powerful forearms you've always wanted with dedication and perseverance.

Location: Australia

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