What Are Considered Big Forearms?

Many men understand that looking big and muscular requires certain muscle groups to be well-developed and defined. But the fact remains, a lot of males continue to wonder what are considered big forearms. 

I’ve spoken to a lot of bodybuilders, muscle enthusiasts and athletes and many ask, “Do I have big forearms?”

Most of the time I’ll take a look at how well-developed the muscles of their lower arms are and give them an honest assessment.

So, it's asked: Are 12 inch forearms considered big? Are 11 inch forearms big? What about 13 inch forearms?

First Determine Your Forearm Size

When trying to determine if a person has big forearms, several factors have to be taken into consideration. There are many components of the soft tissue structure of the lower arm, but a few can be built to make your forearms look bigger. 

I’ve written extensively on the topic of building large forearms on this blog and in several pieces of literature and documents throughout my career as fitness coach, personal trainer and strength athlete. 

According to the principle of specificity for bodybuilding, focus can be placed on a particular muscle or muscle group specifically for the purpose of making it grow. 

Using the principle of specificity for forearms is no different. The highly-effective process of periodization for bodybuilding can be applied to target the largest, most growth-prone muscles of the forearms. 

Know the Biggest Muscles of the Forearm

The three biggest muscles of the forearm are responsible for biomechanical movement patterns. 

The brachioradialis, forearm flexors and extensors are responsible for flexion and extension of the hands, lower arms, and upper arms. 

The best way to make the forearms look big is to actually make the muscles of the lower arm larger.

Exercises such as barbell and dumbbell wrist curls, wrist rollers, hammer curls and leverage bar exercises are enough to get the job done. 

It’s true that most compound movements that involve the grip and pulling movements involve the forearm muscles to some degree. In fact, some of the best exercises to grow the forearms include rowing and weighted carries. 

As for the carries, such as farmers walks for big forearms, they involve more of an isometric contraction, which isn’t ideal for making the muscles of the lower arms bigger. 

What Are Considered Big Forearms?

So, if you’re like many others and are wondering what are considered big forearms, consider this: unless you have good genetics to build the forearms, the muscles of the lower arms are relatively small and not prone to much growth. 

However, with continuous effort and adherence to the specificity principle for bodybuilding, just about anyone can develop the musculature of the lower arm and make the forearms look bigger.

The best way to make the forearms look bigger does involve growing the muscles of the lower arm through progressive overload and periodization for bodybuilding, but it also involves another very important factor. 

Becoming lean and losing bodyfat will make the forearms look bigger and muscular, even if the muscles themselves haven’t grown tremendously.

The definition and separation of the muscles of the lower arms through low bodyfat levels will give the appearance of having large forearm muscles.

Recommended Reading for Muscle Growth

For a more in-depth, advanced and scientifically-based look at how to optimally build muscle and shred fat, check out Renaissance Periodization's Scientific Principles of Hypertrophy Training  

This book is the most comprehensive text on developing the best muscle building programs that I have read to date. 

Look inside and preview the text here at Amazon

Also Read:

The Key to Building Big Forearms

What Are Considered Big Arms?

What Muscle Makes the Forearm Look Big?