How To Grow Bigger Forearms — Key Takeaways
Train without straps on most upper body lifts, reserving them only for final sets or heavy deadlifts/RDLs, to build forearm size and preserve grip-dependent neural output.
Key takeaways
Use straps only on your final set when grip fails — not as default on all pulling work
Use straps only on your final set when grip fails — not as default on all pulling work
- Grip connects neural output to shoulders; chronic strap use reduces force transfer on compound lifts.
- 80/20 rule: strap-free majority of sets, straps only when grip is the sole limiting factor on last set.
Reverse curls should be done for high reps with partials, not heavy loading
Reverse curls should be done for high reps with partials, not heavy loading
- Hands/forearms are the limiting factor on reverse curls, not upper arms — heavy loads miss the target muscle.
- 12–20 reps plus partial reps beyond failure maximizes forearm extensor stretch and stimulus.
Hammer curls warrant ego-loading; loose form on heavy sets drives muscle damage
Hammer curls warrant ego-loading; loose form on heavy sets drives muscle damage
- Targets brachioradialis and brachialis (between bicep and tricep) — muscles regular curls miss.
- Neutral grip is elbow-friendly vs. underhand, making heavier loading safer and more sustainable.
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In this video
- 1mWhy Forearms Signal Strength
- 1mDitch the Straps: Cumulative Forearm Stimulus
- 2mHammer Curls: Underrated Forearm and Outer Bicep Builder
- 5mReverse Grip Curls: Forearm Extensor Focus
“If you can't grip it, you can't rip it.”
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