The forearm is the region of the upper limb between the elbow and the wrist. The term forearm is used in anatomy to distinguish it from the arm, a word which is most often used to describe the entire appendage of the upper limb, but which in anatomy, technically, means only the region of the upper arm, whereas the lower “arm” is called the forearm. It is homologous to the region of the leg that lies between the knee and the ankle joints, the crus.
The forearm contains two long bones, the radius and the ulna, forming the two radioulnar joints. The interosseous membrane connects these bones. Ultimately, the forearm is covered by skin, the anterior surface usually being less hairy than the posterior surface.
The forearm contains many muscles, including the, flexors and extensors of the wrist, flexors and extensors of the digits, a flexor of the elbow (brachioradialis), and pronators and supinators that turn the hand to face down or upwards, respectively. In cross-section, the forearm can be divided into two fascial compartments. The posterior compartment contains the extensors of the hands, which are supplied by the radial nerve.
The anterior compartment contains the flexors and is mainly supplied by the median nerve. The flexor muscles are more massive than the extensors because they work against gravity and act as anti-gravity muscles. The ulnar nerve also runs the length of the forearm.
Best Workout Moves for Bigger and Stronger Forearms
Bottoms-Up Clean to Rotation
The bottoms-up clean will tax your forearms to balance a load at the top of each clean. Adding the rotation makes that balance even more challenging.
Towel Hammer Curl
Grabbing a dumbbell or kettlebell via towel is a perfect way to build forearm strength, adding a grip challenge to every curl rep.
Towel Inverted Row Hold
Blast back, biceps, and forearms all at once with this challenging isometric hold. The greatest challenge may come to your forearms here: They have to grip tightly or you list slipping down the towel.
Ultimate Peak Biceps Curl
Yes, you’re blasting biceps and brachialis on this curl, too. But adding in the twist midway through and controlling the descent will also blast your forearms, especially as you go heavier in weight.
Total Arm Countdown Finisher
This well-rounded finisher blasts biceps and triceps, and includes a generous helping of hammer curl work, too, which is perfect for building your forearms.
Turkish Getup Challenge
Racking up time with a kettlebell upside down is destined to build forearm strength, because the balance component is tricky. Here, you’ll do that, and have to balance the bell through a ton of total-body movement, which will lead to a generous forearm pump after each completed rep.
Spider Curl Finisher
A unique bend of alternating biceps and hammer curl work, this series places your forearms under plenty of tension. Grip the dumbbells tightly throughout for even more forearm work.
Farmer’s Carry
The classic Farmer’s Carry will pump up your forearms more than you might expect: you’re gripping heavy bells as you walk.
Kettlebell Swing
Yes, you need to grip the bells tightly when you swing, and that will lead to plenty of organic forearm work.
Deadlift
The classic deadlift, without wraps, is a potent weapon in building massive forearms. The key: Don’t use wraps and don’t use a mixed grip. If you force your hands to handle the grip work, it won’t be easy to lift, and you may have to go a bit lighter than you would with straps, but your forearms will get a heavyweight challenge lifting a large load.