Forearms Exercises

25 forearms exercises with photo demos and step-by-step instructions.

Forearms get a lot of indirect work from any heavy pulling movement, but direct training accelerates growth. Wrist curls (flexion) and reverse wrist curls (extension) cover both sides; farmer carries and dead hangs build crushing grip strength. 8-12 weekly sets, split across 2-3 sessions.

All Forearms Exercises

• Bottoms-Up Clean From The Hang Position
• Cable Wrist Curl
• Dumbbell Lying Pronation
• Dumbbell Lying Supination
• Farmer's Walk
• Finger Curls
• Kneeling Forearm Stretch
• Palms-Down Dumbbell Wrist Curl Over A Bench
• Palms-Down Wrist Curl Over A Bench
• Palms-Up Barbell Wrist Curl Over A Bench
• Palms-Up Dumbbell Wrist Curl Over A Bench
• Plate Pinch
• Rickshaw Carry
• Seated Dumbbell Palms-Down Wrist Curl
• Seated Dumbbell Palms-Up Wrist Curl
• Seated One-Arm Dumbbell Palms-Down Wrist Curl
• Seated One-Arm Dumbbell Palms-Up Wrist Curl
• Seated Palm-Up Barbell Wrist Curl
• Seated Palms-Down Barbell Wrist Curl
• Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
• Standing Olympic Plate Hand Squeeze
• Standing Palms-Up Barbell Behind The Back Wrist Curl
• Wrist Circles
• Wrist Roller
• Wrist Rotations with Straight Bar