Forearms exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Kneeling Forearm Stretch	3	10-15
Palms-Down Dumbbell Wrist Curl Over A Bench	3	10-15
Palms-Up Dumbbell Wrist Curl Over A Bench	3	10-15
Seated Dumbbell Palms-Down Wrist Curl	3	10-15

Forearms exercises for home

• Kneeling Forearm StretchNo equipment · Beginner
• Palms-Down Dumbbell Wrist Curl Over A BenchDumbbell · 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
• Wrist CirclesNo equipment · Beginner
• Bottoms-Up Clean From The Hang PositionKettlebells · Intermediate · also works biceps, shoulders
• Dumbbell Lying PronationDumbbell · Intermediate
• Dumbbell Lying SupinationDumbbell · Intermediate
• Seated One-Arm Dumbbell Palms-Down Wrist CurlDumbbell · Intermediate

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.

See all forearms exercises, or try the home workout plan with no equipment.