Bodily measurements vary with age and gender, and body mass index, but some standards are set as the minimum and maximum criteria to assure health and fitness.
Just like that, the average forearm size among men and women is used as a reference with some flexibility according to body structure.
In this article, you’ll get a clear vision of the anatomy of the forearm and what is the suitable way to measure the forearm length.
We will shed light on the ways how you can achieve a bigger forearm by working out.
Let’s find out to learn more!
Table of Contents
- Anatomy of Forearm
- What Is The Average Forearm Size Among Men and Women?
- How To Measure Your Forearm Size Correctly?
- Factors Affecting The Forearm Size Among Men and Women
- Can your diet increase your forearm size?
- How To Get Bigger Forearms With Exercises
Anatomy of Forearm
The forearm consists of two long bones; radium and ulna. The ulna is present medially and has a comparatively longer radius.
The radius is parallel to the ulna or laterally in the forearm. There is an interosseous membrane holding the two bones together.
The radius and ulna work as attachments or points of intersection for the joints involved in pronation and supination of the forearm.
Brief About Muscles of Forearm
The muscular structure of the forearm is divided into two compartments:
- The anterior compartment consisting of flexor muscles is further divided into three different layers of muscles.
- The posterior compartment is made up of flexor muscles
What Is The Average Forearm Size Among Men and Women?
The body measurements of men and women differ depending on age, genetic makeup, and workout routine.
So, a person who has a training routine like weight lifting will have increased circumference than a person with a sedentary lifestyle.
According to research and trials conducted, the average size of a man’s forearm is around 9.9 to 12 inches.
While the data shows the average forearm circumference of women lies in the range of 9.3 inches to 10.5 inches.
You can observe slight diversions from these ranges as these are just generalized readings obtained from the trials conducted in different parts of the world.
How To Measure Your Forearm Size Correctly?
There are different ways of doing the same thing, just like that; you can measure your forearm size by different methods.
We will explain an accurate step-by-step method to get the forearm size without errors:
- First, make sure your forearm is cloth free to get the best reading
- Keeps the arm relaxed on the side of the body with the palms facing forward.
- Take a measurement tape around the highest (muscular) part of your forearm and note down the measurement.
- For accuracy, take at least three readings. Then compare the measurement and take the mean to avoid any personal errors.
A tip to get the best measurement is to hold the non-stretchable measurement tape slightly loose around the thickest muscular part of the forearm.
Factors Affecting The Forearm Size Among Men and Women
There are some factors of body composition governing body measurement. BMI is one chief method that works as an indicator to attain the level of body fat about your height and weight.
As the weight increases, there are chances of fat deposition in the bicep region, commonly called the forearm.
Not only is weight involved, but age and genetics play a significant role in the size of the forearm.
As you age, your body tends to lose body fat, and your muscles appear less tight around your arms.
Not only age but height is another important factor contributing to the size of a forearm, taller ones have greater bone mass, and as a result, they tend to contain more muscle tissue.
There is no proper evidence to support this idea but trainers have highlighted that height impacts on forearm size.
The arm you use primarily for daily chores might have more muscular biceps than the non-active forearm. The weight lifting and training process can help you healthily increase forearm circumference.
Can your diet increase your forearm size?
Diet is involved in muscle makeup. And increasing protein intake will significantly improve the building and repairing process of lean muscle.
Protein keeps you full for a bit of longer; consume around 15 to 25 grams of protein post-workout.
To build forearm muscle, you can consume protein-rich foods example, red meat, poultry, fish, eggs, dairy, and nuts.
How To Get Bigger Forearms With Exercises
If you are aiming to achieve bigger and stronger arms you need to focus on setting a proper workout routine. Intentionally push your limits to increase resistance, and muscle strength.
Stronger forearms can give you a better grip and help you lift more weights in the gym.
Here are 5 right exercises that can give you bigger-looking forearms.
It is holding a dumbbell in your hand while holding, you need to stand straight and then start walking.
You can increase sets and time duration with your ease. This exercise provides you with stable shoulders and powerful forearms.
Pull-ups and pushups strongly target forearms, but in towel pull-ups, your forearms are in a maximum working state.
You can throw a towel over the bar and keep both sides balanced. Hold the towel from both ends with your hands and try to stay up by squeezing yourself upwards.
You have to grip a target moving speedily in the air, which will develop an explosive grip.
You can use a bumper plate for the tosses, grip the plate almost at the height of your waist, then loosen the grip.
Then the plate will start falling, and you have to catch it before it touches the ground. Start with lesser reps, and once get comfortable add 3 to 4 sets to your routine.
Grip crushers may seem easy, but it keeps your forearms in the maximum action.
All you need to do this hold the grip crusher in your hand and apply maximum force till the two handles come in contact with each other; perform equal sets on both sides.
Trap Bar Carry
Tray bar carry involves not only increases your forearm muscles but also your total body stability.
Put some heavy weight on the trap bar, lift the trap bar from both sides and start walking. Keep your back straight; it will help you in tightening your abs.
According to international standards of body measurements, there is a fixed range for the size of the forearm. And beyond these limits, if size increases it clearly tells that you might have a stronger grip and strength.
Various exercises are available to increase the muscularity of your forearm but training alone cannot determine the forearm size.
Factors like age, sex, and body composition like height and weight can have a significant role in forearm size.
Get your trainer’s help to plan out the best exercises targeting your forearm.
Stay focused and patient!