Forearms exercises

The forearm holds many small muscles. Those on the palm side curl the wrist and fingers, and those on the back extend them.

Training tips

• Carry heavy things. Farmer's carries and dead hangs build grip that transfers directly to pulling lifts.
• Use higher reps, around 12 to 20, for wrist curls and reverse curls, with a slow, controlled tempo.
• Train the back of the forearm too, with reverse curls or wrist extensions, not just gripping and wrist curls.

Forearms exercises you can do at home (11).

All forearms exercises

• Cable Wrist CurlCable · Beginner
• Finger CurlsBarbell · Beginner
• Kneeling Forearm StretchNo equipment · Beginner
• Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
• Palms-Down Wrist Curl Over A BenchBarbell · Beginner
• Palms-Up Barbell Wrist Curl Over A BenchBarbell · Beginner
• Palms-Up Dumbbell Wrist Curl Over A BenchDumbbell · Beginner
• Seated Dumbbell Palms-Down Wrist CurlDumbbell · Beginner
• Seated Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
• Seated One-Arm Dumbbell Palms-Up Wrist CurlDumbbell · Beginner
• Seated Palm-Up Barbell Wrist CurlBarbell · Beginner
• Seated Palms-Down Barbell Wrist CurlBarbell · Beginner
• Seated Two-Arm Palms-Up Low-Pulley Wrist CurlCable · Beginner
• Standing Olympic Plate Hand SqueezeOther · Beginner · also works biceps
• Standing Palms-Up Barbell Behind The Back Wrist CurlBarbell · Beginner
• Wrist CirclesNo equipment · Beginner
• Wrist RollerOther · Beginner · also works shoulders
• Wrist Rotations with Straight BarBarbell · Beginner
• Bottoms-Up Clean From The Hang PositionKettlebells · Intermediate · also works biceps, shoulders
• Dumbbell Lying PronationDumbbell · Intermediate
• Dumbbell Lying SupinationDumbbell · Intermediate
• Farmer's WalkOther · Intermediate · also works abs, obliques, glutes
• Plate PinchOther · Intermediate
• Rickshaw CarryOther · Intermediate · also works abs, obliques, calves
• Seated One-Arm Dumbbell Palms-Down Wrist CurlDumbbell · Intermediate