Forearms Exercises
132 exercises targeting forearms with step-by-step instructions, tips, and common mistakes.
Weighted Plate Standing Hands Torsion
Strengthen your forearms and wrists with this plate rotation exercise that builds grip and rotational power.
StrongMan Apollons Axle
Master the StrongMan Apollon's Axle lift, a challenging full-body exercise using a thick barbell.
Roll Ball Forearm Pronator
Strengthen forearm pronators and enhance grip stability with the Roll Ball Forearm Pronator.
Barbell Behind Back Finger Curl
Strengthen your forearms and grip with the Barbell Behind Back Finger Curl. This unique exercise targets wrist flexors by curling a barbell behind your
Band wrist curl
Strengthen your forearms and improve grip with the band wrist curl. This isolation exercise targets wrist flexors for increased strength and endurance.
Band reverse wrist curl
Strengthen your wrist extensors with the band reverse wrist curl. This isolation exercise builds forearm strength and stability, crucial for grip and
Adduction Hand With Elbow Extended Stretch
Gently stretch your wrist and forearm muscles with the Adduction Hand With Elbow Extended Stretch, promoting flexibility and relieving tension.
Dumbbell Standing Wrist Reverse Curl
Strengthen your forearm extensors with the Dumbbell Standing Wrist Reverse Curl. Improve grip strength and wrist stability for better lifting performance.
Cable Hammer Curl (with rope)
Target your brachioradialis and brachialis with the cable hammer curl. This exercise uses a rope attachment and neutral grip to build strong, defined
Barbell Reverse Wrist Curl
Strengthen your forearms and grip with the Barbell Reverse Wrist Curl. This isolation exercise targets wrist extensors for improved wrist stability and
Barbell Reverse Curl
Target your forearms and brachioradialis with the barbell reverse curl. This exercise builds grip strength and forearm mass using an overhand grip on a
Barbell Palms Up Wrist Curl Over A Bench
Strengthen your wrist flexors and improve grip with the Barbell Palms Up Wrist Curl. Perform seated, forearms supported, curling a barbell with palms up.
Barbell Palms Down Wrist Curl Over A Bench
Strengthen your forearms and grip with the Barbell Palms Down Wrist Curl Over A Bench. Isolate your wrist extensors for improved arm stability and power.
Barbell Incline Wrist Curl with Chest Support
Strengthen your forearms with the Barbell Incline Wrist Curl. Lying prone on an incline bench, curl a barbell using only your wrists to target wrist
Barbell Incline Reverse grip Spider Curl with Chest Support
Target your brachioradialis and biceps with this unique barbell incline reverse grip spider curl.
Fingers Down Forearm Stretch
Relieve forearm tension and improve wrist flexibility with the Fingers Down Forearm Stretch.
Cable Standing Wrist Roll
Strengthen your forearms with the Cable Standing Wrist Roll. This isolation exercise targets wrist flexors and extensors for improved grip strength and
Cable Standing Wrist Reverse Curl
Strengthen your forearms and improve grip with the Cable Standing Wrist Reverse Curl.
Cable Standing Wrist Curl
Strengthen your forearms with the Cable Standing Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
Cable Standing Pulldown (with rope)
Strengthen your forearms and target the brachioradialis with this cable standing pulldown. Enhance grip strength and arm definition effectively.
Cable Standing Back Wrist Curl
Target your forearms with the Cable Standing Back Wrist Curl. This isolation exercise strengthens wrist extensors for improved grip and arm stability.
Cable Reverse Wrist Curl
Strengthen your wrist extensors with the Cable Reverse Wrist Curl, a targeted exercise for forearm development.
Cable Reverse Preacher Curl
Perform the Cable Reverse Preacher Curl to build forearm strength and target the brachioradialis with constant tension.
Cable Reverse One Arm Curl
Target your brachioradialis and forearms with the Cable Reverse One Arm Curl. This isolation exercise builds grip strength and arm definition by keeping
Cable One Arm Wrist Curl
Strengthen your wrist flexors with the Cable One Arm Wrist Curl. This isolation exercise effectively builds forearm size and grip strength.
Cable Curl with Multipurpose V bar
Sculpt strong, defined biceps with the Cable Curl using a V-bar attachment. This isolation exercise provides constant tension for optimal muscle growth.
Brachialis Pull up
Master the Brachialis Pull-up to build impressive arm strength and target your brachialis muscle effectively.
Barbell Standing Wrist Curl
Strengthen your forearms and grip with the Barbell Standing Wrist Curl. This isolation exercise targets the wrist flexors for improved hand and wrist
Barbell Standing Wrist Reverse Curl
Strengthen your forearms and improve grip with the Barbell Standing Wrist Reverse Curl.
Barbell Standing Reverse Grip Curl
Strengthen your forearms and brachioradialis with the Barbell Standing Reverse Grip Curl.
Barbell Standing Back Wrist Curl
Strengthen your forearms and wrist flexors with the Barbell Standing Back Wrist Curl.
Barbell Reverse Preacher Curl
Build strong, defined forearms and improve grip strength with the Barbell Reverse Preacher Curl.
Handboard Hang with 90 Degree Elbow
Build forearm strength and grip endurance with the Handboard Hang at 90-degree elbows. This static hold challenges your flexors and extensors.
Handboard Slope Hang
Build extreme forearm and finger strength with the Handboard Slope Hang. This static grip exercise challenges your endurance on sloped edges for climbing
Roll Ball Forearm Supinator
Strengthen your forearms with the Roll Ball Forearm Supinator. This exercise targets the supinator muscles, improving grip strength and wrist stability.
Roll Forearms Standing Against Wall
Roll your forearms against a wall to release tension, improve flexibility, and enhance blood flow in the wrist and forearm muscles.
Tiger Tail Forearm
Relieve forearm tension and improve flexibility by rolling a massage stick along the muscles.
Wrist - Flexion
Improve wrist flexibility and range of motion with this gentle wrist flexion stretch, targeting the forearms. Ideal for warm-ups and cool-downs.
Weighted Plate Standing Biceps Curl
Sculpt strong biceps with the Weighted Plate Standing Biceps Curl. This isolation exercise targets your arm muscles for improved strength and definition.
Cable Forearm Pronation
Strengthen your forearms with Cable Forearm Pronation. This isolation exercise targets pronator muscles, improving grip strength and wrist stability with
Dumbbell Standing Hands Torsion
Strengthen your forearms with the Dumbbell Standing Hands Torsion. This isolation exercise targets brachioradialis, wrist extensors, and flexors for
Dumbbell Standing Reverse Curl Rotate
Enhance forearm strength and definition with the Dumbbell Standing Reverse Curl Rotate.
Wrist - Extension
Improve wrist flexibility and forearm mobility with the Wrist Extension stretch. This simple, bodyweight exercise targets the extensors, relieving tension
Wall Flexors Stretch
Effectively stretch your wrist flexors against a wall to enhance forearm flexibility and alleviate tension.
Roll Ball Forearm Flexors
Relieve forearm tension and improve flexibility with the Roll Ball Forearm Flexors stretch. Effectively target and release tight muscles in your forearms.
Roll Ball Forearm Extensors
Gently release tension in your forearm extensor muscles using a roll ball. This effective self-massage improves flexibility, reduces stiffness, and aids
Palms Out Forearm Stretch
Gently stretch your forearms and wrists with this simple, effective bodyweight exercise. Improve flexibility and relieve tension in your extensor muscles.
Handboard Half Crimp
Enhance your climbing performance and finger strength with the Handboard Half Crimp.
Handboard Hang with 135 Degree Elbow
Improve your grip and forearm strength with the Handboard Hang. This static exercise involves hanging with a 135-degree elbow bend, targeting forearm
Forearm - Supination
Enhance forearm flexibility and strength with bodyweight supination. This exercise targets wrist and forearm rotation, crucial for daily tasks and injury
Wrist Roller
Strengthen your forearms and grip with the wrist roller! This isolation exercise targets wrist extensors and flexors, improving forearm endurance and hand
Wrist - Abduction
Strengthen your forearms with bodyweight wrist abduction. This exercise targets the muscles responsible for moving your hand sideways away from your body,
Wrist Circles
Improve wrist flexibility and mobility with simple, controlled wrist circles. Reduce stiffness, enhance joint health, and prepare your forearms for
Weighted Standing Hand Squeeze
Strengthen your forearms and improve grip with the Weighted Standing Hand Squeeze.
Weighted Seated Supination
Strengthen your forearms with Weighted Seated Supination. This isolation exercise builds grip and forearm rotation strength for daily tasks and lifts.
Weighted Seated Neutral Wrist Curl
Strengthen your forearms and improve grip with the Weighted Seated Neutral Wrist Curl.
Weighted Seated Reverse Wrist Curl
Strengthen your wrist extensors with the Weighted Seated Reverse Wrist Curl. This isolation exercise builds forearm strength and grip.
Weighted Seated One Arm Reverse Wrist Curl
Strengthen your forearms and wrist extensors with the Weighted Seated One Arm Reverse Wrist Curl.
Weighted Seated One Arm Wrist Curl
Strengthen your forearms with the Weighted Seated One Arm Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
Standing Hands Position (Pronation Supination Neutral)
Strengthen your forearms and improve wrist mobility with the Standing Hands Position exercise.
Smith Standing Back Wrist Curl
Strengthen your forearms and wrist flexors with the Smith Standing Back Wrist Curl.
Smith Seated Wrist Curl
Strengthen your forearms with the Smith Seated Wrist Curl. This isolation exercise targets your wrist flexors, improving grip strength and forearm
Resistance Band Hammer Curl
Perform resistance band hammer curls to build forearm and bicep strength. Stand on the band, keep elbows tucked, and curl with a neutral grip for optimal
Lying Single Legs Reverse Biceps Curl with Towel
Strengthen your forearms and grip with the Lying Single Leg Reverse Biceps Curl. This unique bodyweight exercise targets the brachioradialis effectively.
Lever Gripper Hands (plate loaded)
Strengthen your forearms and enhance grip power with the Lever Gripper. This plate-loaded exercise isolates forearm extensors and flexors for improved
Thumb Stretch
Gently stretch your thumb and wrist to improve flexibility, reduce stiffness, and relieve tension. Ideal for those with repetitive hand use or discomfort.
Handboard Open Hand Grip
Strengthen your forearms and improve grip endurance with the Handboard Open Hand Grip.
Separation Finger Stretch
Enhance finger flexibility and relieve tension with the Separation Finger Stretch. Improve dexterity and reduce stiffness in your hands and forearms.
Forearm - Pronation
Enhance forearm rotation and flexibility with this targeted pronation stretch. Gently rotate your hand and forearm inward, palm facing down.
Wrist - Adduction
Improve wrist mobility and forearm flexibility with wrist adduction. Gently stretch the ulnar side of your wrist towards your body's midline, enhancing
Flexion Finger Stretch
Improve finger flexibility and reduce stiffness with the Flexion Finger Stretch. This simple, effective stretch targets the extensors, promoting joint
Forearm Pronator Stretch
Improve forearm flexibility and alleviate tightness with the Forearm Pronator Stretch.
Finger Extensor Stretch
Improve forearm and finger flexibility with the Finger Extensor Stretch. This simple, effective stretch helps alleviate stiffness in your hands and
Finger Extension Stretch
Relieve tension and improve flexibility in your fingers and hands with this simple finger extension stretch. Enhance grip strength and reduce discomfort.
Finger Flexor Stretch
Gently stretch your finger flexors and forearms to enhance flexibility, alleviate tightness, and prevent wrist and hand discomfort.
Plate Pinch
Strengthen your grip and forearms with the Plate Pinch. This simple yet effective exercise targets wrist extensors, enhancing hand strength for lifting
Cable Reverse Curl
Target your forearms and brachioradialis with the Cable Reverse Curl. This isolation exercise builds grip strength and forearm definition by using a cable
Olympic Barbell Hammer Curl
Build powerful forearms and strong biceps with the Olympic Barbell Hammer Curl. This exercise effectively targets the brachioradialis for peak arm
Neutral Wrist Roller
Strengthen your forearms and enhance grip with the Neutral Wrist Roller. This effective exercise builds endurance and muscularity by controlling a
Modified Push Up to Forearms
A modified push-up variation that involves lowering to your forearms, effectively targeting your chest, shoulders, and triceps while engaging core
Kettlebell Wrist Curl
Strengthen your forearms and improve grip with the Kettlebell Wrist Curl. This isolation exercise targets the wrist flexors, enhancing forearm endurance
Dumbbell Standing Arms Rotate
Strengthen your forearms with Dumbbell Standing Arms Rotate. This exercise targets pronation and supination, improving grip strength and wrist stability.
Dumbbell Seated One Arm Rotate
Strengthen your wrist flexors and enhance grip stability with the Dumbbell Seated One Arm Rotate.
Kettlebell Bottoms Up Clean From The Hang Position
Master the Kettlebell Bottoms Up Clean from the hang! Boost forearm strength, grip stability, and shoulder control with this challenging full-body move.
Kettlebell Alternating Hang Clean
Master the Kettlebell Alternating Hang Clean to build explosive power and full-body strength.
Hand Spring Wrist Curl
Strengthen your forearms and improve grip with the Hand Spring Wrist Curl. This isolation exercise effectively targets your wrist flexors using a spring
Finger Curls
Strengthen your forearms and improve grip strength with barbell finger curls. This isolation exercise targets the finger flexors, enhancing wrist
EZ Barbell Standing Wrist Reverse Curl
Strengthen your forearms and improve wrist stability with the EZ Barbell Standing Wrist Reverse Curl.
EZ Barbell Standing Wrist Curl
Strengthen your forearms with the EZ Barbell Standing Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
EZ Barbell Standing Single Arm Neutral Wrist Curl
Target your forearms with the EZ Barbell Standing Single Arm Neutral Wrist Curl. Enhance grip strength and muscle definition effectively and safely.
EZ Barbell Standing Back Wrist Curl
Strengthen your forearms with the EZ Barbell Standing Back Wrist Curl. This isolation exercise targets your wrist extensors for improved grip and forearm
EZ Barbell Reverse grip Preacher Curl
Perform the EZ Barbell Reverse Grip Preacher Curl to build strong forearms and brachioradialis.
EZ Barbell Reverse Grip Curl
Perform the EZ Barbell Reverse Grip Curl to build strong forearms and target the brachioradialis.
EZ Bar Seated Wrist Reverse Curl
Strengthen your forearm extensors with the EZ Bar Seated Wrist Reverse Curl. This isolation exercise builds grip strength and wrist stability.
EZ Bar Seated Wrist Curl
Strengthen your forearms with the EZ Bar Seated Wrist Curl. This isolation exercise targets wrist flexors, enhancing grip strength and muscle definition.
Dumbbell Standing Wrist Curl
Strengthen your forearms with the Dumbbell Standing Wrist Curl. This isolation exercise targets wrist flexors for improved grip strength and forearm
Dumbbell Standing Reverse Curl
Strengthen your forearms and build bicep thickness with the Dumbbell Standing Reverse Curl.
Dumbbell Standing One Arm Reverse Curl
Strengthen your forearms and brachioradialis with the Dumbbell Standing One Arm Reverse Curl.
Dumbbell Standing Back Wrist Curl
Strengthen your forearms with the Dumbbell Standing Back Wrist Curl. This isolation exercise targets wrist extensors, enhancing grip and wrist stability.
Dumbbell Standing Alternate Reverse Curl
Target your forearms and biceps effectively with the Dumbbell Standing Alternate Reverse Curl.
Dumbbell Seated Reverse Grip Biceps Curl
Target your brachioradialis with the Dumbbell Seated Reverse Grip Biceps Curl. Build forearm strength and definition with controlled movements.
Dumbbell Seated Palms Up Wrist Curl
Strengthen your forearms and improve grip strength with the Dumbbell Seated Palms Up Wrist Curl.
Dumbbell Seated Revers grip Concentration Curl
Target your brachioradialis and build forearm strength with the Dumbbell Seated Reverse Grip Concentration Curl.
Dumbbell Seated Neutral Wrist Curl
Strengthen your forearms and grip with the Dumbbell Seated Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving wrist
Dumbbell Reverse Wrist Curl
Strengthen your forearms and target the wrist extensors with the Dumbbell Reverse Wrist Curl.
Dumbbell Reverse Preacher Curl
Strengthen your forearms and brachioradialis with the Dumbbell Reverse Preacher Curl. This isolation exercise builds grip strength and arm definition.
Dumbbell Prone Alternate Hammer Curl
Strengthen your biceps and forearms with the Dumbbell Prone Alternate Hammer Curl.
Dumbbell Peacher Hammer Curl
Perform the Dumbbell Peacher Hammer Curl with a neutral grip, keeping your elbows pinned to your sides.
Dumbbell Over Bench Wrist Curl
Strengthen your forearms and grip with the Dumbbell Over Bench Wrist Curl. This isolation exercise targets wrist extensors for improved wrist stability
Dumbbell Over Bench Reverse Wrist Curl
Strengthen your wrist extensors with the Dumbbell Over Bench Reverse Wrist Curl. This isolation exercise builds forearm strength and grip.
Dumbbell Over Bench One Arm Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench One Arm Wrist Curl. This isolation exercise targets your wrist extensors, improving grip strength
Dumbbell Over Bench One Arm Reverse Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench One Arm Reverse Wrist Curl. Target wrist extensors, improving grip strength and forearm definition.
Dumbbell Over Bench Neutral Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench Neutral Wrist Curl. This isolation exercise targets the brachioradialis, improving grip strength and
Dumbbell Over Bench One Arm Neutral Wrist Curl
Strengthen your forearms with the Dumbbell Over Bench One Arm Neutral Wrist Curl. This isolation exercise targets the brachioradialis for improved grip
Dumbbell One arm Wrist Curl
Strengthen your wrist flexors and improve grip with the Dumbbell One-arm Wrist Curl. This isolation exercise targets your forearms effectively.
Dumbbell One Arm Seated Neutral Wrist Curl
Strengthen your forearms with the Dumbbell One Arm Seated Neutral Wrist Curl. This isolation exercise targets wrist extensors, enhancing grip strength and
Dumbbell One Arm Reverse Preacher Curl
Target your brachioradialis and forearms with the dumbbell one-arm reverse preacher curl. Build stronger, more defined lower arm muscles effectively.
Dumbbell One arm Revers Wrist Curl
Strengthen your wrist extensors and forearms with the dumbbell one-arm reverse wrist curl.
Dumbbell Lying Supine Curl
Perform dumbbell lying supine curls to build forearm and bicep strength. Lie on a bench, curl dumbbells towards your shoulders for effective muscle growth.
Dumbbell Lying Supination on Floor
Strengthen your forearms with dumbbell lying supination. This isolation exercise targets the supinator muscles, improving wrist and elbow stability.
Dumbbell Lying Supination
Strengthen your forearms with Dumbbell Lying Supination. Isolate and build the muscles responsible for rotating your forearm outward.
Dumbbell Lying Pronation on Floor
Strengthen your forearms with the Dumbbell Lying Pronation on Floor. This isolation exercise targets the pronator muscles, improving wrist stability and
Dumbbell Lying Pronation
Strengthen your forearms with the Dumbbell Lying Pronation. This isolation exercise targets the wrist flexors by rotating your forearm, enhancing grip and
Dumbbell Hammer Curls (with arm blaster)
Perform Dumbbell Hammer Curls with an arm blaster to effectively isolate and strengthen your brachioradialis and biceps.
Dumbbell finger curls
Strengthen your forearms and grip with dumbbell finger curls. This isolation exercise targets the forearm flexors, enhancing wrist stability and grip
Dumbbell Behind Back Finger Curl
Strengthen your wrist flexors with the Dumbbell Behind Back Finger Curl. This unique exercise isolates your forearms by curling a dumbbell from behind
Cable Wrist Curl
Strengthen your forearms and improve grip with the Cable Wrist Curl. This isolation exercise targets wrist flexors for increased strength and definition.
Dumbbell Over the Bench Supination
Strengthen your forearms and improve wrist stability with the Dumbbell Over the Bench Supination.
Weighted Standing Curl
Target your brachioradialis with the weighted standing curl. This exercise builds forearm strength and muscle definition by isolating the elbow flexors.
Wrist Push-up
Strengthen your forearms and wrists with the challenging Wrist Push-up. This advanced bodyweight exercise builds impressive grip strength and joint
Dumbbell Cross Body Hammer Curl
Target your brachioradialis and biceps with the Dumbbell Cross Body Hammer Curl. This variation curls the dumbbell across your body, enhancing forearm
Barbell Wrist Curl
Strengthen your forearms with the barbell wrist curl, an isolation exercise targeting the wrist flexors on the underside of your forearms.
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