Best Arm Workouts: 7 Ways to Get Bigger Arms - Old School Labs
Please upgrade your browser to use oldschoollabs.com
Your browser is outdated and is no longer supported. Please use any of the following browsers to make oldschoollabs.com, and any other website, load faster, easier to use and more secure.
Google Chrome
Firefox
Edge
Opera
Home  /  OSL Blog  /  Best Arm Workouts: 7 Ways to Get Bigger Arms

Best Arm Workouts: 7 Ways to Get Bigger Arms


Key Takeaways

  1. Before you can build real mass, you need to focus on your grip and forearm strength.
  2. Not only will you then be able to build mass, but you’ll also be able to lift heavier more quickly.
  3. Practice the warm-up exercises each time before you do your upper body workouts to get the maximum benefits from your workout routine.
  4. After each workout session, don’t forget to cool-down for 5 - 10 minutes before you leave the gym.

Most people aren’t looking to lose fat when focusing on their arm workouts. It doesn’t take a professional bodybuilder to understand you won’t burn much fat with them.

Most want to increase their muscle mass and get defined, symmetrical looking arms. 

Chuck Sipes
Golden Era Bodybuilder Chuck Sipes

And that makes sense.

However, those same people may be neglecting to focus on some core muscle groups that help build the upper body foundation. We’re talking about the forearms and hands.

If you are looking for arm workouts to create impressive mass, we’ve got you covered. But you’ll have to keep reading for the links to those workouts.

Today, we’re going to focus on building forearm and grip strength. 

In a few weeks’ time, you’ll notice a difference in your upper body workouts. Before you know it, you’ll be lifting heavier and seeing muscle gains to improve your overall physique.

Beginners and bodybuilders alike can benefit from these arm workouts whether you want to hit the gym or stay home. Many of these arm workouts can be done at home with minimal weight equipment, as long as you have:

  • Dumbbells
  • Barbell
  • Weight plates
  • Weight bench

First, we’ll take a closer look at the muscles that make up the forearm, wrist, and hand. Then, we’ll go into some warm-up exercises to get you pumped and ready to go.

Finally, we’ll give you some of the best arm workouts for men and women to build strength and mass.

The Muscles Worked

When it comes to creating the best arm workout plan, you need to know what muscles you’re working on. We’ve already discussed the biceps and triceps muscles in detail, so here we’re going to focus on the rest. 

Defined Arm Muscles

The forearm, wrist, and hands are often forgotten when focusing on specific muscle groups. This is unfortunate, considering how much use these muscles get when working any part of the upper body

Building up your lower arm and hand muscles improve dexterity and grip strength, helping you improve your gains.

Even when not at the gym, the forearms, wrists, and hands get used completing normal daily activities. Think about what you use these body parts for during your typical day:

  • Opening and closing objects
  • Picking up items
  • Typing on a computer
  • Driving your car
  • Carrying objects from one place to another

These are just a few things that you likely do each day with your arms and hands, without much thought. Now, let’s take a closer look at the muscles you use daily to live your life.

Forearm and Hand Muscles

The muscles that make up the forearm and hand are divided between two different groups: intrinsic and extrinsic.

The intrinsic muscles are in the hand and are responsible for fine motor movements. The extrinsic muscles are in the forearm, producing crude movements and grip strength. They connect by long tendons that attach the forearm to the wrist and hand.

The Posterior Forearm

The posterior of the forearm, or extensor compartment, is made up of two muscle layers: deep and superficial

The muscles here are responsible for the extension of the wrist, allowing it to flex backward at the wrist.

Posterior Forearm Muscles

The superficial muscles that make up this part of the forearm are:

  • Extensor carpi radialis longus and brevis
  • Brachioradialis
  • Extensor digitorum
  • Extensor carpi ulnaris
  • Anconeus
  • Extensor digit minimi

The deep muscles of the posterior forearm (except the supinator) provide movement to the thumb and forefinger. They include:

  • Supinator
  • Abductor pollicis longus
  • Extensor pollicis longus and brevis
  • Extensor indicis

The Anterior Forearm

The anterior of the forearm, or flexor compartment, is made up of three muscle layers: deep, intermediate, and deep

These muscles allow the wrist to move downward, providing flexion. They also perform pronation of the wrist, which moves it back and forth.

The superficial muscles run along the underside of the anterior forearm, which include:

  • Pronator teres
  • Flexor carpi radialis
  • Palmaris longus
  • Flexor carpi ulnaris

The intermediate muscle lies in between the superficial and deep muscle layers. In the forearm, only one muscle makes up the intermediate group: the flexor digitorum superficialis.

Anterior Forearm Muscles

The muscle attaches to the carpal tunnel via tendons, which connect to the four fingers in the hand.

The deep muscles are some of the largest in the forearm, and they include:

  • Pronator quadratus
  • Flexor pollicis longus
  • Flexor digitorum profundus

Now that we’ve learned about the muscles that make up the forearm, let’s take a look at the hand.

The Hand

Did you know that the hand contains 20 different muscles? Well if you didn’t, now you do! Let’s see how the muscles in the hand are divided up and what roles they play.

Graphic of Arm Muscles

The thenar muscles produce the fine thumb movements and make up the bulge below the thumb, called the thenar eminence.

These muscles are the:

  • Flexor pollicis brevis
  • Abductor pollicis brevis
  • Opponens pollicis

The hypothenar muscles are opposite the thumb and are located under the pinky finger creating the hypothenar eminence.

These muscles include the:

  • Flexor digiti minimi brevis
  • Abductor digiti minimi
  • Opponens digiti minimi

The lumbricals are attached to each of the four fingers and connect tendons together, allowing finger movement.

Arm Muscles Explained

The unipennate muscles are attached to the first and second fingers. The bipennate muscles are attached to the third and fourth fingers. 

The interosseous muscles are attached to the metacarpal bones. The metacarpals are located in the hand, which attach the wrist to the fingers. Here, you’ll find the dorsal interossei and palmar interossei.

Finally, we’ve got the remaining muscles that make up the palm of the hand:

  • Palamaris brevis
  • Adductor pollicis

How was that for a quick anatomy lesson of the forearm and hand? Now that you’ve learned more than you probably want to know about these body parts, it’s time for exercises.

Ready to get started?

Warm-up Exercises

First, make sure you do a quick warm-up before you try any of these exercises. You want to get the blood flowing and muscles warmed before you get going.

Since we are putting a focus on the hands and forearms, these warm-up exercises will work the same muscles. These arm and hand workouts can be done at home or at the gym without weights.

Hand/Finger Warm-ups

Begin by opening and closing your hands to make a fist. Do this for about 30 seconds and do at least two sets.

Next, you’ll want to focus on the fingers. Start by opening and closing your fingers. Get them as wide apart as you can, and then bring them back together. 

Finger Warmups

Then, continue working the fingers by moving them in a wave pattern. Imagine your doing the wave at a sporting event with just your fingers.

Do each of these for at least 30 seconds and do two sets here as well. These exercises will really get your fingers loose and ready to provide you with a solid grip during your workout.

Wrist Warm-ups

Now, we’ll work the wrists.

Begin by putting your arms straight out in front of you. You’ll do the same exercise, two sets each for flexion of the wrist and then an extension of the wrist. Remember, flexion is bending the hand downward while the extension is bending it backward. 

Wrist Stretches and Exercises

Do each of these twice and for at least 30 seconds. Do flexion first, then extension, bringing the hand back to neutral between each rep. 

Since these warm-up exercises are quick and easy, consider adding them to your warm-up routine before each lifting session.

Now that you’ve taken the time to warm-up, get ready to lay the foundation of your upper body workouts. Both men and women can benefit from these forearm, wrist, and hand workouts!

1. Finger Curls

While this arm workout exercise sounds kind of like a warm-up exercise, it’s not. You can use a weighted barbell or a dumbbell, whichever is more comfortable for you.

If you choose the dumbbell, it will probably be easier to do one hand at a time.

Do this exercise prior to lifting heavier to get help gain strength in your forearm flexors.

Finger Curls Arm Exercise

How to do it:

  • Sit down straddling the weight bench with your forearms flat on the bench.
  • Your wrists should be just over the edge, holding the barbell or dumbbell.
  • Begin by holding the bar/dumbbell and allowing it to roll down to the fingertips without it leaving your hand.
  • Then, use your fingers to curl back the bar until it reaches the base of your palm, near the thumb bulge.
  • You’ll also be bringing the wrist up as your fingers curl the bar.
  • Pause and squeeze the forearm muscles at the top before you go into your next rep.

Pro tip: Start out with a lightweight to see how much your fingers can actually curl. You might have to try several different weights before you find the one that works for you.

Complete 12 – 15 reps for a total of three sets. If you need to rest between sets, try not to take more than 15 – 30 seconds between sets.

2. Towel Wring-out/Wringing

Have you ever seen someone with really impressive forearm muscles who doesn’t spend much time in the gym? Chances are they have a repetitive, labor-intensive job to help them build muscle.

This is one of the best at-home arm workouts that can be done whenever you’ve got a spare minute. It focuses on your wrist movements and strengthening your grip. All you need is a thick towel to get this arm workout going.

Towel Wring-out

How to do it:

  • Grab a thick towel, or fold a towel in half until you get some thickness to it.
  • Saturate the towel in water and grab it with both hands toward each end.
  • Begin to wring the towel out, making sure to twist your wrist in all directions.
  • Continue until there’s no more water left in the towel.
  • If you still have time or want to continue building your grip strength, saturate again and continue.
  • The thicker the towel, the harder it is to wring out, so fold the towel as needed to further challenge yourself.

Complete this exercise for at least 60 seconds and do two to three sets.

3. Pull-Ups

Consider trying this version of the standard pull-up. Using a handle or even a towel from the previous exercise will help focus on the forearms and grip strength.

Depending on your home setup, you may need to do this arm workout at the gym if you don’t have a pull-up bar. 

Pull Up Arm Workout

How to do it:

  • Attach the handle or towel around the pull-up bar and grab an end with each hand.
  • Exhale as you begin to pull yourself up towards the bar, stopping when your chin gets above your hands.
  • Hold this position for as long as you can, squeezing your forearms. Inhale and lower yourself back down.
  • If you can’t pull yourself all the way up yet, go as high as you can and hold the position.
  • Eventually, you can work yourself up to above your hands.

Try to complete at least six reps and do as many as you are able to. Take up to 60 seconds to rest between sets and do at least two sets.

4. Dumbbell Wrist Flexion

Strengthening your wrist flexors will improve your grip when lifting during other exercises. While this does look very similar to finger curls, there is a key difference in the form.

Rather than allowing the weight to fall down to the fingers, it will remain stationary in your grip.

You can either sit down with your forearm flat on your thigh or kneel in front of a bench. Choose whichever position is more comfortable, and allow your wrist to go over your knee or the bench.

Dumbbell Wrist Flexion

How to do it:

  • Begin by holding the dumbbell in an overhand grip with your wrist extended back.
  • Keeping your forearm stationary on your thigh or bench, curl the weight up by bringing your wrist towards your forearm.
  • Hold for a second while you squeeze the forearm, then return back to the starting position.

Pro tip: Like the finger curls, you’ll want to start with a light dumbbell and work your way up. If your arm wants to move with your wrist, use your opposite hand to hold down your arm into place.

Complete 12 – 15 reps for a total of three sets with each arm. Take as little rest as possible between sets if needed, no more than 20 seconds.

5. Dumbbell Wrist Extension

Now we’ll work on the extension muscles of the wrist and forearm. This is just like the dumbbell wrist flexion exercise, but your wrist will be moving in the opposite direction.

Dumbbell Wrist Extension

How to do it:

  • Begin in the same position you used for the dumbbell wrist flexion.
  • This time, the underneath of your forearm will be facing down on the bench and your palm will be facing down.
  • Use your opposite hand to hold your forearm down if needed, to keep it stationary on the bench.
  • Begin by holding the wrist down with the dumbbell in an overhand grip.
  • Then, lift the weight up by extending the wrist towards the ceiling.
  • Hold at the top and squeeze your muscles before going back down to the starting position.

Complete 12 – 15 reps for a total of three sets per hand. Take minimal rest here, no more than 20 seconds between sets if needed.

6. Plate Pinch

This exercise looks really easy, but it’s actually quite challenging. The plate pinch works your entire forearm and also helps build up your grip strength.

You’ll need two barbell plates per hand, preferably plates that aren’t completely round so they sit upright on the floor. You can choose to do both hands at the same time or one at a time.

For safety, start out with one at a time and work up to doing both hands at the same time.

Plate Pinch

How to do it:

  • Grab two plates per hand and place them side by side.
  • Grip the plates to keep them together, lift and hold them at your side with your elbow slightly bent while you stand tall.
  • Be sure to keep the plates at your side and not over your feet in case they slip.
  • When you’re ready to let go, bend at the knee to places the plates back on the ground.

Pro tip: Start with the two smallest sized plates and work your way up. Use chalk on your hands to prevent sweaty hands and lose grip. Be cautious of your feet and keep the plates at your side. If you feel the plates slipping, bend to place them down.

This will be a timed exercise. Hold the plates as long as you can in each hand. Work up to holding them for at least 30 seconds in each hand. Rest between tries as needed.

7. Reverse Curl

This is another one of the best arm workouts to really focus on the forearm muscles, the brachioradialis specifically. Grab a barbell or EZ bar, whichever you prefer. This arm workout can be done at home if you have the right equipment.

Reverse Curl

How to do it:

  • Stand with soft knees and elbows, holding the barbell in a pronated grip (palms down) at your waist.
  • Grip the bar about shoulder-width apart, you don’t want a wide grip with this curl.
  • Begin by bringing the barbell up in a controlled motion as you exhale.
  • Pause at the top and squeeze your forearm muscles.
  • Then, using the same controlled motion, inhale and lower the bar back down to the starting point.

Complete 12 – 15 reps for a total of three sets. Rest 30 – 45 seconds between sets as needed.

Final Thoughts

The forearms, wrists, and hands are often forgotten when scheduling your workout plan. Prioritizing these muscles for a few weeks can really elevate your muscle gains in other areas.

Improving your grip strength, wrist flexibility, and forearm strength will allow you to lift heavier and quicker. If you’ve reached a plateau in any of your upper body workouts, add in some of these exercises for a few weeks.

Then, see if you can bust the plateau and lift heavier than before.

Protein Powder best results
Old School Labs Vintage Brawn™

Obviously, if you want to see bigger results, we always recommend protein supplements to up your gains. Our special formula of Vintage Brawn™ protein powder is a blend of 3 different protein sources (eggs, milk, and beef) to give your post-workout gains and recovery everything it needs to maximize your muscle building.

And if you don’t incorporate exercises that work for each muscle group, you can end up with huge biceps and small forearms. Or massive quads and tiny calves.

Don’t forget, we’ve got an entire library dedicated to workouts for each muscle group! Check it out and get that well-rounded physique you’ve always wanted.

Do you make it a point to work on your forearms, wrists, and hands when working out? What are your favorite exercises? Let us know in the comments below.

Disclaimer: None of the individuals and/or companies mentioned necessarily endorse Old School Labs products or the contents of this article. Any programs provided for illustration purposes only. Always consult with your personal trainer, nutritionist and physician before changing or starting any new exercise, nutrition, or supplementation program.
Did you enjoy this article?

Share this post

OSL logo

Old School Labs™ is the maker of premium supplements that carry on the fitness values of the “Golden Era” of bodybuilding. Old School Labs™ products do not hide behind proprietary blends, contain no artificial sweeteners or artificial flavors, and are manufactured using only high-quality ingredients.

>