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.
How often should you train forearms?
Forearms recover within 24 hours and tolerate daily light work. Train them directly 2-3 times per week, 8-15 sets total, on top of all the indirect work from heavy pulling movements (deadlifts, rows, pull-ups).
Common forearms training mistakes
- Only training the flexors (wrist curls) — wrist extensors get neglected, leading to chronic elbow pain ("golfer's elbow"). Always include reverse wrist curls.
- Going too heavy — forearms respond better to 15-25 rep sets with strict form than 5-rep grinders.
- Skipping direct grip training — farmer carries, dead hangs, and plate pinches build crushing grip strength that direct curls miss.
Frequently asked questions about forearms training
How long does it take to grow forearms?
Visible forearm growth typically takes 8-12 weeks of consistent direct training (2-3 sessions per week). Forearms are slow-growing for most lifters — patience and high volume are required.
Can I train forearms every day?
Light forearm work (grippers, dead hangs, wrist mobility) is fine daily. Heavy weighted forearm work needs at least 24-48 hours between sessions.
How do I get stronger grip?
Combine three approaches: (1) farmer carries with heavy dumbbells, (2) dead hangs from a bar with full bodyweight, (3) plate pinches. Train grip 2-3 times per week.
Do deadlifts build forearms?
Yes — heavy deadlifts are one of the most effective grip-and-forearm builders, especially when done with double-overhand grip rather than mixed or hook.
Wrist curls or reverse wrist curls?
Both, ideally in a 1:1 ratio. Flexor-only training creates imbalance and elbow problems. Train wrist flexion and wrist extension with equal volume.
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
Related pull exercises
Back exercises · Middle Back exercises · Lower Back exercises · Lats exercises · Traps exercises · Biceps exercises