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The most important reasons why the forearm is not growing

Forearm is a very visible muscle group, consisting of many smaller muscles with different functions, such as generating movements of the hand and fingers, wrist flexing and guidance, and much more. Every lifter who knows what he does wants to have a huge forearm muscle, not only because it adds a new dimension to his fitness, but also because two stronger forearms means more huge weights.

In order to grow, forearms need to train just as much as other muscles – the problem is, most bodybuilders don’t know how to target forearms efficiently and they are usually not very consistent forearm training once a month. The end result? Weakness of the forearms and wrists and less than optimal performance in upper body exercises such as paceps and trisabs…

To solve this problem, it is important to devote more time and energy to training your forearm and start taking these important muscles seriously.

Forearm muscles are responsible for controlling the whole hand. The forearm consists of 20 different muscles of main importance as it regulates the movement of the wrist, fingers and thumb. In order to strengthen these small muscles, you need to target them with functional movements. Here are 5 common mistakes in training and how to avoid the development of the forearm.


  • Not being trained enough
  • Weak grip
  • Lack of diversity in exercise
  • Focus a little on the contraction
  • Fixed number of iterations
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They’re not trained enough.

The belief that you can get enough of activating the forearm muscle simply by training everything else is a terrible misunderstanding. While the genetics are favorable to a few professional bodybuilders may give them this advantage, the rest they have to put more effort to get there. Because of this myth, most bodybuilders don’t have a direct forearm. Others believe that performing a few wrist exercises will do the job, in fact, they’re just wasting their time.

How to fix this: Start training forearms regularly. The right time for this is after you have finished a bisps exercise or after the chest, so that it will be less before it is exhausted. Perform 6-12 sets of forearm exercises.

Weak grip

The lack of a strong grip will hurt your performance in all the upper body movements, and basically every pull movement will fall short with a weak grip, so it is no wonder that training with a strong grip can increase the amount of weight that you can lift. Since the strength of the forearm directly affects the strength of the grip and vice versa, a weak grip limits the effectiveness of your forearm training.

How to fix this: Unless you raise your maximum, avoid using wrist bands because you want grip strength and forearm strength to advance along with your ability to pull large weights.

Lack of diversity in exercise

If the bar is the only tool you use during forearm training, your muscles get used or tired of the same stimulation, which will happen sooner. Muscles need to be challenged by a variety of stimuli in order to grow and activate the muscles provided by exercises with dumbbells or cables.

How to fix this: Instead of always using the bar, perform some sets with dumbbells, then perform a few sets on the cable.

Focus a little bit on deflation

Wrist exercises are a relatively short set of motion, but most trainees shorten it too much through fast performance, short repetitions without any significant focus on achieving full good quality contraction. This reduces the effectiveness of exercise and reduces its ability to push the muscles of the forearm to grow.

How to fix this: If the weight is heavy, lose some kilos of it.

Fixed iterations

The two most common reasons for failing to target your muscles are not using enough different exercises or hanging on to a “middle” routine and following the same repetitive patterns for months or years. In a similar way as a quail, the forearms adapt quickly and are used for a lot of low-intensity work during the day, so you need to provide them with a lot of stimulation for growth.

How to fix this: To upgrade your training, try mixing different iterations within your forearm routine. You can sometimes only perform 6 iterations per set while at other times, go to

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