3 Forearm Exercises to Bulk Up Your Arms (Perfect for Skinny Guys)

Struggling to fill out your sleeves? If you’ve been hitting curls and presses but your arms still look skinny, it’s time to focus on the most overlooked muscle group: your forearms.

For hardgainers and skinny guys trying to bulk up, building bigger forearms isn't just about aesthetics — it boosts grip strength, helps you lift heavier, and adds that thick, powerful look to your arms. In this post, you'll discover three of the most effective forearm exercises (reverse curls, reverse wrist curls, and wrist curls), why they work, how to do them right, and how to program them for real gains.

Let’s dive into forearm training that finally moves the needle.

💪 Why Skinny Guys Need to Train Forearms

You might be tempted to skip forearm work because you already “use them during back or bicep days.” But here’s the truth:

• Skinny guys often have naturally smaller wrists and forearms, making it even more important to train them directly.

• Bigger forearms = bigger-looking arms — even if your biceps haven’t blown up yet.

• Forearm strength improves grip, helping you perform better in curls, rows, and deadlifts.

• They're a high-visibility muscle group, always showing — even in short sleeves.

If your arms look like twigs despite your best effort, direct forearm training might be the missing link.

🚨 Forearm Training Mistakes That Keep You Small

Before we hit the top 3 exercises, here’s what not to do:

• ❌ Only training forearms indirectly through compound lifts

• ❌ Using weight that’s too heavy and losing form

• ❌ Ignoring wrist flexors and extensors (you need balance)

• ❌ Not doing high-rep isolation work to build volume

Now, let’s fix that with a forearm-focused routine that actually builds size.

🏆 Exercise 1: Reverse Curls – Bulk Up the Brachioradialis

What It Does:

Targets the brachioradialis, the thick muscle that runs along the top of your forearm. It also indirectly hits the biceps and wrist extensors — great for arm width.

How to Do It:

1. Grab a barbell or EZ curl bar with an overhand (pronated) grip.

2. Keep your elbows tucked and curl the weight toward your shoulders.

3. Pause and squeeze at the top, then lower under control.

Tips for Skinny Guys:

• Start with lighter weight and perfect your form.

• Focus on slow eccentrics to stimulate more growth.

• 2-3 sets of 10–15 reps is a sweet spot for growth and volume.

Equipment Options:

• Barbell or EZ bar

• Dumbbells for unilateral focus

• Resistance bands (at-home option)

Pro Tip: Use a false grip (thumb over the bar) to further isolate the forearms.

🔥 Exercise 2: Reverse Wrist Curls – Build Wrist Extensor Mass

What It Does:

Targets the wrist extensors, which run along the back of your forearm. These muscles add thickness and density to the upper forearm and improve wrist stability.

How to Do It:

1. Sit on a bench with your forearms resting on your thighs, palms down, hands hanging off the edge.

2. Hold a light barbell or dumbbells with an overhand grip.

3. Flex at the wrist to raise the back of your hands up toward your forearms.

4. Slowly lower and repeat.

Tips for Skinny Guys:

• Keep reps controlled and slow — don’t bounce the weight.

• Start with very light weight (even 5–10 lbs can be enough).

• 2-3 sets of 15–20 reps work best here.

Equipment Options:

• Light dumbbells

• Barbell or EZ curl bar

• Cable attachment (with reverse grip)

Pro Tip: Reverse wrist curls are the most underrated exercise for adding top-down forearm mass.

🏗️ Exercise 3: Wrist Curls – Target the Wrist Flexors

What It Does:

Focuses on the wrist flexors, the long muscles on the underside of your forearm. These create that “meaty” look when your arms are relaxed.

How to Do It:

1. Sit down and rest your forearms on your thighs with palms up.

2. Hold a barbell or dumbbells, letting your wrists hang slightly off your knees.

3. Flex your wrists to curl the weight up, squeezing the forearms.

4. Lower slowly to full stretch.

Tips for Skinny Guys:

• Avoid cheating — use only your wrists, not your biceps or shoulders.

• Add a 2-second hold at the top for more tension.

• 2-3 sets of 12–15 reps give great results.

Equipment Options:

• Barbell

• Dumbbells

• Cables (if you have a home gym setup)

Pro Tip: Superset wrist curls with reverse wrist curls to double the pump and save time.

Programming Forearm Work for Mass

You don’t need a 60-minute forearm-only day — but you do need consistency. Here’s how to add these to your program:

🔁 Frequency:

• 2–3 times per week, ideally after your upper body or pull days

✅ Sets & Reps:

• 2-3 sets per exercise

• 10–20 reps depending on the move

• Focus on high volume + slow tempo

🔄 Sample Routine:

Post-back day finisher (15 min total):

• Reverse Curls – 4x12

• Reverse Wrist Curls – 3x15

• Wrist Curls – 3x15
  Rest 60 sec between sets

💡 If you’re doing deadlifts or rows earlier in your workout, lower the volume slightly — your forearms already got some love.

🥇 Beginner Tips for Skinny Guys Building Bigger Arms

If you’re just starting out, remember these:

• Eat in a calorie surplus — training without fuel = no growth

• Track your progress weekly (reps, weight, and form)

• Don’t skip forearm work — they respond great to high-rep training

• Don’t overtrain — soreness isn’t the goal, growth is

🧾 Bonus: At-Home Alternatives (No Gym? No Problem.)

If you don’t have gym access, try these DIY versions:

Reverse Curl - Backpack curls (loaded with books)

Reverse Wrist Curl - Towel roll with small weights or water jugs

Wrist Curl - Same as above, just flip grip

🛠️ Tip: Use slow tempo and isometric holds (pause at the top) to make light weight feel heavy.

📈 Tracking Your Forearm Gains

How do you know it’s working?

• Visual changes — your arms will look thicker from all angles

• Performance improvements — better grip in rows, pull-ups, curls

• Measurement — take weekly forearm circumference (relaxed and flexed)

Even small growth in your forearms can make a big visual impact on your physique — and your confidence.

🚀 Want the Full Blueprint to Go from Skinny to Strong?

These 3 exercises are just the tip of the iceberg. If you’re serious about gaining 20 lbs of muscle and building a physique that actually turns heads, don’t wing it.

👇 Download the full guide here:

👉 The Ultimate Muscle-Building Guide for Skinny Guys

Everything you need — workouts, meal plans, grocery lists, trackers — designed specifically for skinny guys who want real results.

🔥 Final Thoughts

Don’t let your forearms be the weak link in your muscle-building journey.

Adding just 15 minutes of targeted forearm work 2–3 times a week can drastically improve the look and performance of your entire upper body.

So next time you’re tempted to skip the forearm finisher… don’t.

Big arms aren’t just biceps — they’re built from the forearms up.