Difference in Tone Between Forearms

Even out forearm muscles with changes to your routine.
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A muscle imbalance is a fairly common occurrence that many people might not even notice. Several factors play a role in having one larger forearm, but some simple tweaks to your strength training routine can help you balance out the size and strength in your forearms. This will make many activities easier to perform while helping reduce the potential for sustaining injuries during exercise.


In many cases, the reason why one of your forearms is more toned than the other is simply because you use it more. This is your dominant arm and for many people it is bigger because you write with that arm, lift things with that arm and use it to reach and push throughout your daily routine. This causes it to gain more definition than your non-dominant arm and over time may appear larger and more muscular than the other.

Sets and Repetitions

For most people, one to three sets of eight to 15 repetitions of each exercise, two or three times each week is enough to keep your forearms strong and toned. If one is bigger than the other, however, you'll need to add to your routine on the non-dominant side. For example, if you normally do two sets of 12 wrist curls with each arm, continue that with the more toned forearm, but add a set of 12 repetitions with just your less toned forearm. This is an easy way to even out your forearm muscles without a big time commitment.


Increasing the pound load on your non-dominant forearm is an easy way to increase the tone in that arm without having to make your strength training session longer. While doing forearm exercises, add some extra weight to your less toned side and do your routine as usual. For example, use a 5-pound dumbbell with your dominant forearm and an 8-pound one on your weaker side. This way, you can do your normal exercises without having to count out extra reps and sets on your weaker side.

Forearm Exercises

The most ideal exercise for toning your forearms are wrist curls because they target the muscle rather than working it secondary to your other arm muscles. To do a wrist curl, place your forearms on a weight bench, palms facing down and holding a dumbbell in each hand. Slowly raise and lower your wrists. You can also do wrist curls with the backs of your forearms resting on the bench and perform the move with your palms facing up. Do wrist curls two or three times each week for the most benefit.

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