Why Are My Forearms Wider Than My Biceps? 10 Factors To Consider

Why Are my Forearms Wider Than my Biceps?

Why Are My Forearms Wider Than My Biceps? 10 Factors To Consider

Have you just looked in the mirror and realised that your forearms are wider than your biceps? Or maybe you have known for a while but still can’t understand why this is the case? Maybe it’s something that doesn’t bother you, maybe you are one of those people it does bother…hence the reason you are reading this now. 

We all remember with heavy nostalgia those old Popeye cartoons where he had huge forearms and thin biceps, which allowed him to regularly fight off that rascal Bluto with the help of some spinach! 

Anyway, back to reality…If your forearms are wider than your biceps, what does this mean and is it going to be an issue? How can you even them out, so that it’s not as noticeable and it’s not such a big deal for you? But why is it then that many people have wider forearms than their biceps? Is it genetics, or does the type of training you do have an effect?

Knowing why this happens can help you to maximize your own arm development and strengthen your grip as well. In this blog post, we’ll explore exactly what causes the difference in size between our arms so keep reading to learn more!

Why Are My Forearms Wider Than My Biceps?

Genetics plays a large role in the development of our bodies, and this includes the size and shape of our arms. The structure of your bones will determine how wide or thin your forearms are and even how big your biceps can be. People with thicker wrist bones tend to have wider forearms than those with thinner wrists. Of course, your training program will also affect the size of your arms. If you are not focusing on training your upper arms, then they may not be as developed as they could be. This may create a greater disparity between their size and your forearm width. Having a “death grip” is a common issue that can cause our forearms to appear wider than our biceps. Many people grip barbells and dumbbells too tightly when lifting weights, which can cause the forearm muscles to appear swollen and bigger than other parts of the arm. Manual labour or other activities that require lots of gripping and squeezing can also cause your forearms to look bigger than your biceps. So is it that big of a deal to have wider forearms than biceps? Well, it depends on how much it bothers you and how important it is for you to even out the difference. If it’s not a major issue and your arms are still functional, then there’s no need to worry. However, if you’d like to make your biceps look more proportional to your forearms, several techniques can help you do this. Read on to learn more…

Let’s now look more in-depth at some of the possible reasons why your forearms are wider than your biceps and what you can do to improve your upper arm profile…

1. Genetics

As mentioned before, genetics can play a large role in the size and shape of your arms. The structure of your bones will determine how wide or thin your forearms are and even how big your biceps can be. People with thicker wrist bones tend to have wider forearms than those with thinner wrists. This doesn’t mean that you won’t be able to develop your biceps, but it does mean that you may have to work harder to get the desired result.

We have all seen those people that have that “farmers strength” without having to work hard but naturally have thick forearms, and this strength is mainly due to their thick wrists bones. If you have thicker wrist bones than most, then don’t worry – it doesn’t mean that your biceps will never be as big as your forearms! 

It just means that you may have to focus more on training your upper arms and even out the size differences. This can be done through a combination of weightlifting, stretching exercises, and nutrition.

2. Directly trained muscles Vs indirectly trained muscles

Many people don’t realise that the arms are made up of many muscles, including the biceps and forearms. The biceps are what we typically focus on when training our arms, as they are the ones that will give us that impressive “gun-show” look that most of us strive for. However, there can be a big difference between directly trained muscles and indirectly trained muscles.

Directly trained muscles are those that you focus on specifically when doing arm exercises, such as the biceps and triceps. When these are trained, they become bigger and stronger which in turn makes them appear larger than other parts of the arm, such as the forearms. On the other hand, indirectly trained muscles are those that are not directly targeted by exercises but still benefit from them. The forearms are an example of this as they get worked during many upper body exercises, even when we don’t focus on them specifically.

Therefore, if you want to make your biceps appear bigger than your forearms, it may be a good idea to focus on directly training your biceps more than you do on indirectly training them. This can be done by doing more bicep curls, tricep extensions, and other exercises that target the biceps. 

3. The type of training you do

The type of training that you do can also affect the size and shape of your arms. If you are not focusing on training your upper arms, then they may not be as developed as they could be. This may create a greater disparity between their size and your forearm width. In other words, if you’re only doing exercises that target the back, chest and legs, you may find that your biceps are not getting enough stimulus.

Doing a variety of compound movements such as squats, deadlifts and presses can help to build up your biceps indirectly. However, you should also focus on doing specific exercises for the biceps in order to see direct results. 

In addition to compound exercises, you may also want to consider trying out isolation exercises for your biceps such as standing cable curls, preacher curls and hammer curls. Isolation exercises are great for targeting specific areas of the body and can be very effective in helping you achieve a balanced arm profile.

4. You don’t train your upper arms enough

It’s important to remember that if you don’t train your upper arms enough, then they may never be as big as your forearms. It is essential to focus on training all areas of the body in order for them to grow and develop properly. If you are only focusing on certain parts of your body but neglecting the upper arms, then they may never reach their full potential.

In order to make sure your biceps are getting enough stimulation, it is important to include a variety of exercises in your routine that target the biceps specifically. You also need to spend time on developing your triceps as well, as these muscles play a major role in the balance of your arms.

Focus on dedicating time to your upper arms and you will soon see a difference in their size and shape. With the right training program, nutrition plan, and rest, it is possible to have biceps that are bigger than your forearms! 

5. You do train uppers arms, so what’s the problem?

At the other end of the spectrum, if you are dedicating time to training your biceps and triceps but find that they aren’t progressing or reaching their full potential, then there may be a few other factors at play. Firstly, are you doing the exercises correctly with the right form? How many times have we seen people at the gym grunting their way through a set of bicep curls with terrible technique? Doing exercises with the wrong form can lead to inefficient or ineffective workouts, so make sure you get it right.

Secondly, how much rest are you getting in between sets? If your muscles aren’t getting enough time to recover and rebuild, then they won’t be able to reach their full potential. Make sure that you’re giving yourself adequate rest time in between sets and workouts to prevent them from fatiguing.

Finally, are you selecting the correct weight to lift? If not, then the exercises you are doing may not be as effective as they could be because more often than not, the weight being used is too heavy for the muscle to handle.

By making sure you are paying attention to these factors, you can ensure that your workouts are effective and will lead to more impressive gains in size and shape of your biceps and triceps. 

Related: Forearm Sore After Hammer Curls? 

6. Is it your fitness program?

Having a good fitness program is essential for achieving the size and shape of your arms that you want. Just like any other muscle group, your biceps and triceps need to be trained in order for them to grow. Make sure that you are selecting exercises wisely and focusing on all areas of your upper arms.

If you are wanting to spend more time improving your upper arms and your current plan doesn’t cater for this, then it’s worth taking the time to adjust your program and add in more specific exercises for these muscles. It is also important to remember that everyone’s fitness goals are different, so don’t be afraid to adjust your program accordingly. 

If you are happy with your current program, then it might be worth changing the order of the exercises to see if this makes a difference. It could be that you are currently doing isolation exercises first, which may result in fatigue before you get to the compound movements such as chin-ups and bent-over rows. If so, then changing the order of your exercises can make a big difference in terms of the gains you make from your workouts. 

7. Gripping to death

Gripping is an important part of any exercise and if you are gripping the barbell or dumbbell handle as if your life depended on it, then it could be having a negative effect on your workout. Instead of gripping too tightly, focus on using just the right amount of grip pressure to keep the bar or dumbbell from moving in your hands during the exercise. Excessive gripping can lead to fatigue and discomfort before you even finish your set, so remember to relax your grip when needed.

Another reason why your forearms are wider than your biceps is that you are gripping everyday items too tightly. Excessive gripping can lead to unnecessary tension in your forearms and make them appear bigger than they are. So if you want to reduce the disparity between your forearm width and biceps size, then it’s important to take note of how much pressure you are using when handling everyday items. 

Gripping excessively all the time will effectively be like training your grip strength on a daily basis, so it’s important to be aware of how much pressure you are using and make sure that you aren’t overdoing it.

8. Manual labour

The forearm muscles are made up of two main muscle groups: the flexors and the extensors. The biceps, on the other hand, only consists of one muscle group – the biceps brachii. This anatomical difference plays a huge role in why your forearms appear to be wider than your biceps. 

The forearm muscles (flexors and extensors) have a much bigger range of motion compared to the single bicep muscle. This means that they are used more frequently in everyday activities, such as gripping, reaching, typing and so on – causing them to grow larger over time.

If you have a manual handling job such as construction or gardening, then these activities will further strengthen your forearm muscles. Therefore, if you want to reduce the disparity between your biceps and forearms, then it’s important to make sure that you are engaging in exercises that specifically target the biceps muscle group outside of working hours.

Why Are My Forearms Wider Than My Biceps

9. Other activities

If you engage in activities which require a lot of gripping and holding, then this could also be contributing to why your forearms appear wider than your biceps. Activities such as rock climbing, some gymnastics, Brazilian Jujitsu or pole dancing will require a strong grip that can only develop through repetition.

If you’d like to maintain the equilibrium between your bicep size and forearm width, consider how frequently you do activities that involve gripping or holding. Additionally, dedicate some extra time towards enhancing your bicep strength too!

Although this shouldn’t deter you from enjoying these activities, it could be a reason why your forearms are larger than your biceps.

10. Is it really that big a deal?

At the end of the day, it is important to remember that having a disparity between your biceps size and forearm width isn’t necessarily a bad thing – everyone’s body is different and we all have different proportions.

As long as you are healthy, happy and feel good about yourself, then it doesn’t really matter if your forearms are wider than your biceps. However, if you do want to even out the size difference between these two muscle groups, then focusing on targeted exercises and making sure that you don’t over-grip everyday items can make all the difference! 

Look at it this way…would you rather have natural grip strength or well proportioned arms? It’s down to how you feel about it really. However, you can have both…all it takes is a little bit of consistency and dedication. 

So, whatever you do, don’t let the size difference between your biceps and forearms put you down. Focus on the positives and keep working out to stay healthy – that’s all that matters in the end.

Related: Elbow Pain During Triceps Workout?


Why do I have big biceps but small forearms?

This is a common problem amongst those who weight train. Often times people focus on their biceps and neglect their forearms when they are lifting weights, leaving them with larger biceps but smaller forearms. To solve this, try to include forearm exercises into your routine such as wrist curls, reverse curls and farmer’s walks. These exercises will help build your forearms and give them a balanced look compared to your biceps. You can also try using lighter weights or higher rep ranges when doing exercises that target the biceps to help increase the size of your forearms as well. Finally, make sure you are eating enough proteins and other nutrients in order to fuel your muscles and support their growth. 

Why are my biceps not getting wider?

The short answer is that you may not be following a properly balanced workout routine that targets your biceps. To build muscle size, your workout should include both high-intensity exercises such as bicep curls and lower-intensity exercises to help improve the endurance of the muscles. Additionally, it’s important to focus on proper form and technique when doing an exercise to ensure that the muscles are being worked correctly. You should also be sure to eat a balanced diet and get enough rest between workouts to ensure adequate recovery time for the muscles. Finally, you may need to increase the weight you’re lifting or adjust your reps in order to challenge your biceps further and trigger more muscle growth. 

How can I reduce my forearm size?

One of the best ways to reduce the size of your forearms is to change the way you exercise, by using lighter weights with higher reps. This type of workout will help to tone and slim down your arms without adding bulk. Additionally, you should be sure to include plenty of cardio in your workout routine. Cardio helps to burn fat, which will help you reduce the size of your arms. You can also try doing a variety of stretching exercises and yoga poses to stretch out your forearms and promote lean muscle mass development. Finally, be sure to watch what you eat – eating healthy, balanced meals while reducing calorie intake can help you to reach your desired arm size. However, you can’t overlook your genetic makeup, so take this into consideration also.

Why are my forearms chubby?

This can be a question that many people have, especially if they are trying to build muscle in their arms. There are several possible reasons why someone might have chubby forearms. It could be due to genetics, or simply because you don’t do enough arm exercises to help tone the muscles in your arms. Additionally, it could be caused by poor diet and/or lack of physical activity. 

If you think that genetics is the cause of your chubby forearms, then there may not be much that you can do to change it, unless you make a massive effort to get your forearms how you want them. However, if it’s due to a lack of exercise and proper diet habits, then there are things that you can do to help. Start by eating a balanced diet that is low in fat and high in protein. Make sure to include plenty of vegetables and fruits for added nutrition. Additionally, focus on strengthening your arms with exercises such as bicep curls, tricep extensions and forearm exercises like wrist curls and reverse curls. 

Is arm fat genetic?

While it may seem like genetics play a role in where we store fat in our bodies, research has shown that lifestyle factors such as diet and exercise are the main influences on arm fat. While some people may have a genetic predisposition to store more fat around their arms, this is not necessarily the case for everyone. In order to reduce arm fat, it is important to make lifestyle changes such as increasing physical activity and eating a balanced diet. Incorporating resistance training into your exercise routine can also help to build muscle, which in turn helps to burn more calories and reduce fat. Making these small changes can add up over time and help you achieve the body you desire. 

Final thoughts…

Why are forearms wider than biceps? The answer largely lies within our anatomy and the activities we engage in on a daily basis. Whether it be manual labour, gripping tightly onto everyday items or participating in activities such as rock climbing, our forearms will naturally become larger due to the increased range of motion they experience.

If you want to even out the size difference between your biceps and forearms, then making sure you engage in targeted exercises and avoiding over-gripping can really help. Ultimately, don’t let the size difference between your muscles put you down – focus on being healthy and happy! 

That’s all that matters.

Are your forearms wider than your biceps and have these tips helped? Let me know in the comments below!

If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then you are in the right place. Here at Sport CBDs, we train hard and recover the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store (CLICK HERE). We also do fitness clothing and yoga accessories too. 

Until next time, all the best…

Beginners Upper Body Kettlebell Workout


Founder – Sport CBDs

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