The ONLY Forearm Exercise You Need…

If your forearms aren’t growing, this is probably the missing piece you haven’t been using.
Most people stick to wrist curls and extensions with dumbbells or a barbell. They can work—but if your progress has stalled, it’s time to switch the stimulus and challenge your forearms in a completely different way.
All 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’t slip.
From 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—whichever hits first.
This variation lights up the forearm flexors and builds thickness on the underside of your forearms.
To target the top side, simply reverse the motion and roll the bar toward you instead. Same setup, different emphasis.
You can train both sides in the same session—2–3 sets each direction—and cover more ground than standard wrist curls ever will.
If you’ve never used this before, add it in and see how quickly your forearms respond. Sometimes it’s not about doing more—it’s about doing something different.
For 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.

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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).