Ask Jay Cutler: Why Are Big Forearms a Benefit in the Gym?

4X Mr. Olympia Jay Cutler answers your questions.


Someone told me that weak forearms can be a liability in developing other muscles. Is that true? Also, any tips for building forearms would be great.


The forearms are utilized in many exercises, including the bench press, deadlift, and barbell row. Strong forearms translate to stronger grip strength. This can allow you to squeeze harder, engage more muscles, and generate more force during your workouts.

The flip side is that when forearms or wrists are underdeveloped or weak, it can limit how hard you’re able to train other body parts.

For example, if you’re unsteady at the bench press or deadlift, extra forearm and biceps work can be the prescription that provides increased stability.

That said, growing your forearms can be challenging. Lucky for you, there are a handful of exercises to assist your forearm development. These movements are typically reserved for my biceps training days and are performed after the biceps routine has been completed.


Behind-the-back Barbell Wrist Curl: 3 sets, 12 reps

Standing Reverse-grip Wrist Curl: 3 sets, 12 reps

Reverse Cambered-bar Curl or Hammer Dumbbell Curl: 3 sets, 12 reps


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