Get Massive Forearms At Home With Only 3 Exercises

Stop wondering why your arms look flat even though you train biceps. If your forearms still look like breadsticks, you are likely neglecting the muscles that actually control their size. The good news? You don’t need a gym membership, barbells, or fancy equipment to fix it.

In this video, I break down the only routine you need to build thick, vascular forearms right from your living room. We are targeting the three major zones: the Flexors (underside), the Extensors (top side), and the Brachioradialis (for that thick, rounded look). All you need is a backpack, a water bottle, or any heavy household object.

Here is the Full Routine Breakdown:

🔥 1. Wrist Hooks (Flexors)

Target: Underside of the forearm & grip strength.

Reps: 3 sets of 15–20 reps.

Form: Forearm on thigh, palm up, curl slowly.

🔥 2. Reverse Wrist Curls (Extensors)

Target: Top of the forearm & wrist stability.

Reps: 3 sets of 15–20 reps.

Form: Palm facing down, control the drop, curl up with the top of the forearm.

🔥 3. Hammer Curls (Brachioradialis)

Target: Upper forearm width & overall thickness.

Reps: 3 sets of 10–15 reps.

Form: Palms facing each other, no swinging, keep elbows still.

📅 Frequency: Train this routine 2x per week for maximum growth without burnout.

If you are ready to stop hiding your arms in long sleeves, hit that LIKE button and SUBSCRIBE for more no-nonsense home workouts!

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