Do THIS for Muscular, Veiny Forearms

If you want to build bigger, more vascular forearms, then you are going to need to train them directly. And forearm training is a bit more nuanced than you might have thought, previously. It’s likely that if someone told you to train your forearms, you would probably choose wrist curls and extensions to do so. These are two simple exercises you can do with either dumbbells or a barbell and certainly train the wrist flexion and extension functions of the forearm muscles.

However, I don’t think that this is enough in order to get big, vascular looking forearms. In an effort to do so, you would be better off training the multiple functions of the forearms in order to grow them as much as possible. This can be done with a resistance band or a cable machine and simply requires you to take the wrist and forearms though their major functions under load to train them.

While I already mentioned wrist flexion and extension, you will also need to focus on ulnar and radial deviation as well as forearm supination and pronation, all against resistance. Adding these exercises to your routine in order to train your forearms will lead to greater growth, especially if you haven’t been training these functions previously.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).