If your forearms aren\u2019t growing, this is probably the missing piece you haven\u2019t been using.
\nMost people stick to wrist curls and extensions with dumbbells or a barbell. They can work\u2014but if your progress has stalled, it\u2019s time to switch the stimulus and challenge your forearms in a completely different way.
\nAll you need is a resistance band, a barbell set in a rack, and a dumbbell or kettlebell. Loop the band around the handle of the weight on the floor, then secure the other end by wrapping it around the sleeve of the barbell a couple of times so it won\u2019t slip.
\nFrom there, grab the end of the barbell and begin rolling it forward with your palms facing down. As you twist the bar, the band tightens and lifts the weight off the ground. Keep rolling until the weight reaches the top or your forearms give out\u2014whichever hits first.
\nThis variation lights up the forearm flexors and builds thickness on the underside of your forearms.
\nTo target the top side, simply reverse the motion and roll the bar toward you instead. Same setup, different emphasis.
\nYou can train both sides in the same session\u20142\u20133 sets each direction\u2014and cover more ground than standard wrist curls ever will.
\nIf you\u2019ve never used this before, add it in and see how quickly your forearms respond. Sometimes it\u2019s not about doing more\u2014it\u2019s about doing something different.
\nFor more tips on how to build muscle and get big forearms, be sure to stay tuned to this channel and remember to subscribe so that you never miss another video from a physical therapist with a pro sports background as a PT and strength coach.<\/p>\n
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