Forearms Exercises
Forearms exercises target the muscles responsible for grip strength, wrist movement, and control of the hands. Strong forearms enhance performance in pulling, lifting, and carrying movements while helping protect the wrists and elbows from overuse injuries.
Wrist Rotations with Straight Bar
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your start...
Wrist Roller
To begin, stand straight up grabbing a wrist roller using a pronated grip (palms facing down). Your feet should be sh...
Wrist Circles
Start by standing straight with your feet being shoulder width apart from each other. Elevate your arms to the side o...
Standing Palms-Up Barbell Behind The Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palm...
Standing Olympic Plate Hand Squeeze
To begin, stand straight while holding a weight plate by the ridge at arm's length in each hand using a neutral grip ...
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it. Move the bench far enoug...
Seated Palms-Down Barbell Wrist Curl
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. Place your feet flat on...
Seated Palm-Up Barbell Wrist Curl
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width. Place your feet flat on t...
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slig...
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Sit on a flat bench with a dumbbell in your right hand. Place your feet flat on the floor, at a distance that is slig...
How to Train Forearms Effectively
The forearm muscles control wrist flexion, extension, rotation, and grip strength. They are heavily involved in pulling exercises, deadlifts, rows, and everyday tasks that require holding or carrying objects. Weak forearms can limit overall strength and lead to wrist or elbow discomfort.
To train forearms effectively, use a mix of direct isolation work and grip-intensive compound exercises. Focus on controlled movements through a full range of motion and avoid excessive momentum. Forearms often respond well to higher repetitions and frequent training due to their endurance-oriented muscle fibers.
A balanced forearms workout often includes:
- Wrist flexion: wrist curls, cable wrist curls
- Wrist extension: reverse wrist curls, band extensions
- Grip work: farmer’s carries, hangs, thick-grip holds
Form Tips for Forearm Training
- Move slowly and control both lifting and lowering phases.
- Avoid bending the elbows when performing wrist-focused movements.
- Train both flexors and extensors for balanced strength.
- Allow adequate recovery if wrists or elbows feel overworked.
Common Questions
How often should forearms be trained?
Forearms can be trained 2–4 times per week, depending on overall training volume and recovery.
Do compound exercises train forearms?
Yes. Pulling and grip-heavy exercises engage forearms significantly, but direct work helps build strength and endurance faster.