Your Forearms Aren’t Growing for a Reason | MAX EFFORT MUSCLE SUPERSETS

The Right Way to Train Forearms 👍

Forearms are one of the most stubborn muscle groups — not because they can’t grow, but because most people never train them correctly.

The biggest mistake I see is turning forearm curls into half-rep arm movements. If your forearms aren’t isolated, they’re not getting the work.

Need more instruction? Click here for my tutorial.

How to fix it:

(1) Set up with your forearms flat on a bench.
(2) Grip the bar just inside shoulder width on the smooth section.
(3) Lower the bar all the way into your fingertips on every rep.

That stretch matters.

(4) From there, curl up and squeeze hard at the top.

This movement is a staple with the baseball players I train because it builds:

- Real forearm thickness
- Serious grip strength
- Healthier elbows and wrists

Programming:

- 3–5 sets
- 12–15 reps

If you do them right, your forearms will finally start looking and performing the way they should.

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