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For the next 30 days, I’m training the one muscle almost everyone ignores: forearms… because while I always assumed I would get big forearms from normal weight training, I’ve realized they’ve become the weakest part of my entire physique. And other people have noticed. So to find the fastest way to build bigger forearms and thicker wrists, I trained ONLY my left arm using a science‑backed plan and forearm workout.

And to put my forearm workout and wrist workout plan to the test, I recruited two friends:

1. Dennis: using “my leftover rice” rice bucket protocol I’ve seen everywhere online

2. Ravin: 100 reps every day on a hand gripper as his ONLY training

After 30 days, we didn’t just see whose forearms grew the most — but which method actually builds the strongest grip.

THE 3 TRAINING PLANS FOR BIGGER FOREARMS

JEREMY (Gym): I targeted the 3 main forearm areas:

1. Flexors with wrist curls (dumbbells + cables)

2. Extensors with wrist extensions (dumbbells + cables)

3. Brachioradialis with incline/hammer patterns + reverse curls

Protocol: 3 sets to failure for each area, every day… until my wrist/elbow started complaining. Dumbbells aggravated it, so I switched to cables (“keeping my palm facing down… oh, much easier”).

DENNIS (Rice bucket): grab 20–30, extend 20–30, grab+twist 20–25, squeeze 20–25, wrist rotation 15s each side.

RAVIN (Hand gripper): 100 reps/day, daily, progressively harder settings.

WEEK 1–2 REALITY CHECK

By workout #2: “My forearms have never been this sore before. Clearly I don’t train them.” I was legit nervous I wouldn’t survive 30 days of my forearm workout. By day 3: “Ohh that hurts. That’s so uncomfortable.” Ravin had to stop early some days because his wrists hurt, while Dennis was just stirring rice like “feels kind of nice”… then immediately: “this is so ridiculous.”

WHY I DID DAILY TRAINING

Some new research showed strong lifters benched every day for 34 days and added 40 lb on average to their 1RM — so I bet short daily forearm sessions could work too, to build bigger forearms. And if I’m being honest, straps were probably why my forearms stopped getting challenged — so I used them less.

DAY 15 CHECK‑IN: FARMER CARRY TEST

50% bodyweight in one hand for 30 seconds. Me + Ravin carried 80 lb, Dennis carried 65 lb.

Dennis and I passed. Ravin failed. “He doesn’t get a high five. He didn’t pass.”

FINAL RESULTS (Day 1 to Day 30):

Each forearm gained strength in different ways. We even saw indirect benefits to biceps curling strength. As for growth, my gym protocol led to very good growth in the middle and upper forearm. Ravin's protocol led to great growth in the lower and middle forearm. Whereas Dennis had the least amount of total growth.

WHAT I LEARNED

1. “Best” depends on the goal: gym won crush grip, rice won endurance, grippers won pinch + lower forearm.

2. Training every day CAN work… but joint pain is real. Swapping exercises mattered more than willpower.

3. Forearm training works! And can be extremely beneficial, even if you currently lifting weights.

MY TOP 3 FOREARM EXERCISES FOR BIG FOREARMS (after 30 days of trial + error)

1. Flexors: dumbbell wrist curls

2. Extensors: dumbbell wrist extensions (arm out to the side felt way more comfortable)

3. Brachioradialis: reverse curls — but with cables

Bonus: farmer carries for endurance. Grippers are also a low‑barrier way to start.

WORKOUT I’M STICKING WITH (2x/WEEK):

- Dumbbell Wrist Curls: 3 x 10-15 reps

- Sideways Dumbbell Wrist Extensions: 3 x 10-15 reps

- Cable Reverse Curls: 3 x 10-15 reps

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