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Forearms exercises.

132 exercises that train the forearms, each with an animation, muscles worked and form cues.

Weighted Plate Standing Hands Torsion exercise targeting Forearms and BrachioradialisIsolation

Weighted Plate Standing Hands Torsion

Forearms · Brachioradialis · Weighted

Intermediate
StrongMan Apollons Axle exercise targeting Forearms and HipsCompound

StrongMan Apollons Axle

Forearms · Hips · Barbell

Advanced
Roll Ball Forearm Pronator exercise targeting ForearmsIsolation

Roll Ball Forearm Pronator

Forearms · Rollball

Intermediate
Barbell Behind Back Finger Curl exercise targeting ForearmsIsolation

Barbell Behind Back Finger Curl

Forearms · Barbell

Intermediate
Band wrist curl exercise targeting Forearms and Wrist FlexorsIsolation

Band wrist curl

Forearms · Wrist Flexors · Band

Beginner
Band reverse wrist curl exercise targeting Forearms and Wrist ExtensorsIsolation

Band reverse wrist curl

Forearms · Wrist Extensors · Band

Beginner
Adduction Hand With Elbow Extended Stretch exercise targeting ForearmsIsolation

Adduction Hand With Elbow Extended Stretch

Forearms · Body weight

Beginner
Dumbbell Standing Wrist Reverse Curl exercise targeting ForearmsIsolation

Dumbbell Standing Wrist Reverse Curl

Forearms · Dumbbell

Intermediate
Cable Hammer Curl (with rope) exercise targeting Forearms and BrachioradialisIsolation

Cable Hammer Curl (with rope)

Forearms · Brachioradialis · Cable

Intermediate
Barbell Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Barbell Reverse Wrist Curl

Forearms · Wrist Extensors · Barbell

Beginner
Barbell Reverse Curl exercise targeting Forearms and BrachioradialisIsolation

Barbell Reverse Curl

Forearms · Brachioradialis · Barbell

Intermediate
Barbell Palms Up Wrist Curl Over A Bench exercise targeting Forearms and Wrist FlexorsIsolation

Barbell Palms Up Wrist Curl Over A Bench

Forearms · Wrist Flexors · Barbell

Intermediate
Barbell Palms Down Wrist Curl Over A Bench exercise targeting Forearms and Wrist ExtensorsIsolation

Barbell Palms Down Wrist Curl Over A Bench

Forearms · Wrist Extensors · Barbell

Intermediate
Barbell Incline Wrist Curl with Chest Support exercise targeting Forearms and Wrist FlexorsIsolation

Barbell Incline Wrist Curl with Chest Support

Forearms · Wrist Flexors · Barbell

Intermediate
Barbell Incline Reverse grip Spider Curl with Chest Support exercise targeting Forearms and BrachioradialisIsolation

Barbell Incline Reverse grip Spider Curl with Chest Support

Forearms · Brachioradialis · Barbell

Intermediate
Fingers Down Forearm Stretch exercise targeting Forearms and BrachialisIsolation

Fingers Down Forearm Stretch

Forearms · Brachialis · Body weight

Beginner
Cable Standing Wrist Roll exercise targeting ForearmsIsolation

Cable Standing Wrist Roll

Forearms · Cable

Intermediate
Cable Standing Wrist Reverse Curl exercise targeting ForearmsIsolation

Cable Standing Wrist Reverse Curl

Forearms · Cable

Intermediate
Cable Standing Wrist Curl exercise targeting ForearmsIsolation

Cable Standing Wrist Curl

Forearms · Cable

Intermediate
Cable Standing Pulldown (with rope) exercise targeting Forearms and BrachioradialisIsolation

Cable Standing Pulldown (with rope)

Forearms · Brachioradialis · Cable

Intermediate
Cable Standing Back Wrist Curl exercise targeting ForearmsIsolation

Cable Standing Back Wrist Curl

Forearms · Cable

Intermediate
Cable Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Cable Reverse Wrist Curl

Forearms · Wrist Extensors · Cable

Intermediate
Cable Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Cable Reverse Preacher Curl

Forearms · Brachioradialis · Cable

Intermediate
Cable Reverse One Arm Curl exercise targeting Forearms and BrachioradialisIsolation

Cable Reverse One Arm Curl

Forearms · Brachioradialis · Cable

Intermediate
Cable One Arm Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Cable One Arm Wrist Curl

Forearms · Wrist Flexors · Cable

Intermediate
Cable Curl with Multipurpose V bar exercise targeting ForearmsIsolation

Cable Curl with Multipurpose V bar

Forearms · Cable

Intermediate
Brachialis Pull up exercise targeting ForearmsCompound

Brachialis Pull up

Forearms · Body weight

Advanced
Barbell Standing Wrist Curl exercise targeting ForearmsIsolation

Barbell Standing Wrist Curl

Forearms · Barbell

Intermediate
Barbell Standing Wrist Reverse Curl exercise targeting ForearmsIsolation

Barbell Standing Wrist Reverse Curl

Forearms · Barbell

Intermediate
Barbell Standing Reverse Grip Curl exercise targeting Forearms and BrachioradialisIsolation

Barbell Standing Reverse Grip Curl

Forearms · Brachioradialis · Barbell

Intermediate
Barbell Standing Back Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Barbell Standing Back Wrist Curl

Forearms · Wrist Flexors · Barbell

Intermediate
Barbell Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Barbell Reverse Preacher Curl

Forearms · Brachioradialis · Barbell

Intermediate
Handboard Hang with 90 Degree Elbow exercise targeting ForearmsCompound

Handboard Hang with 90 Degree Elbow

Forearms · Body weight

Intermediate
Handboard Slope Hang exercise targeting ForearmsIsolation

Handboard Slope Hang

Forearms · Body weight

Advanced
Roll Ball Forearm Supinator exercise targeting ForearmsIsolation

Roll Ball Forearm Supinator

Forearms · Rollball

Intermediate
Roll Forearms Standing Against Wall exercise targeting ForearmsIsolation

Roll Forearms Standing Against Wall

Forearms · Roll

Beginner
Tiger Tail Forearm exercise targeting ForearmsIsolation

Tiger Tail Forearm

Forearms · Body weight

Beginner
Wrist - Flexion exercise targeting ForearmsIsolation

Wrist - Flexion

Forearms · Body weight

Beginner
Weighted Plate Standing Biceps Curl exercise targeting ForearmsIsolation

Weighted Plate Standing Biceps Curl

Forearms · Weighted

Intermediate
Cable Forearm Pronation exercise targeting ForearmsIsolation

Cable Forearm Pronation

Forearms · Cable

Intermediate
Dumbbell Standing Hands Torsion exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing Hands Torsion

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing Reverse Curl Rotate exercise targeting Forearms and BrachioradialisCompound

Dumbbell Standing Reverse Curl Rotate

Forearms · Brachioradialis · Dumbbell

Intermediate
Wrist - Extension exercise targeting ForearmsIsolation

Wrist - Extension

Forearms · Body weight

Beginner
Wall Flexors Stretch exercise targeting ForearmsIsolation

Wall Flexors Stretch

Forearms · Body weight

Beginner
Roll Ball Forearm Flexors exercise targeting ForearmsIsolation

Roll Ball Forearm Flexors

Forearms · Rollball

Beginner
Roll Ball Forearm Extensors exercise targeting ForearmsIsolation

Roll Ball Forearm Extensors

Forearms · Rollball

Beginner
Palms Out Forearm Stretch exercise targeting ForearmsIsolation

Palms Out Forearm Stretch

Forearms · Body weight

Beginner
Handboard Half Crimp exercise targeting Forearms and Wrist FlexorsIsolation

Handboard Half Crimp

Forearms · Wrist Flexors · Body weight

Advanced
Handboard Hang with 135 Degree Elbow exercise targeting ForearmsCompound

Handboard Hang with 135 Degree Elbow

Forearms · Body weight

Intermediate
Forearm - Supination exercise targeting ForearmsIsolation

Forearm - Supination

Forearms · Body weight

Beginner
Wrist Roller exercise targeting Forearms and Wrist ExtensorsIsolation

Wrist Roller

Forearms · Wrist Extensors · Weighted

Intermediate
Wrist - Abduction exercise targeting ForearmsIsolation

Wrist - Abduction

Forearms · Body weight

Beginner
Wrist Circles exercise targeting Forearms and Wrist ExtensorsIsolation

Wrist Circles

Forearms · Wrist Extensors · Body weight

Beginner
Weighted Standing Hand Squeeze exercise targeting ForearmsIsolation

Weighted Standing Hand Squeeze

Forearms · Weighted

Beginner
Weighted Seated Supination exercise targeting Forearms and BrachioradialisIsolation

Weighted Seated Supination

Forearms · Brachioradialis · Weighted

Intermediate
Weighted Seated Neutral Wrist Curl exercise targeting ForearmsIsolation

Weighted Seated Neutral Wrist Curl

Forearms · Weighted

Beginner
Weighted Seated Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Weighted Seated Reverse Wrist Curl

Forearms · Wrist Extensors · Weighted

Beginner
Weighted Seated One Arm Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Weighted Seated One Arm Reverse Wrist Curl

Forearms · Wrist Extensors · Weighted

Intermediate
Weighted Seated One Arm Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Weighted Seated One Arm Wrist Curl

Forearms · Wrist Flexors · Weighted

Beginner
Standing Hands Position (Pronation Supination Neutral) exercise targeting ForearmsIsolation

Standing Hands Position (Pronation Supination Neutral)

Forearms · Body weight

Beginner
Smith Standing Back Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Smith Standing Back Wrist Curl

Forearms · Wrist Flexors · Smith machine

Beginner
Smith Seated Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Smith Seated Wrist Curl

Forearms · Wrist Flexors · Smith machine

Intermediate
Resistance Band Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Resistance Band Hammer Curl

Forearms · Brachioradialis · Resistance Band

Beginner
Lying Single Legs Reverse Biceps Curl with Towel exercise targeting Forearms and BrachioradialisIsolation

Lying Single Legs Reverse Biceps Curl with Towel

Forearms · Brachioradialis · Body weight

Intermediate
Lever Gripper Hands (plate loaded) exercise targeting ForearmsIsolation

Lever Gripper Hands (plate loaded)

Forearms · Leverage machine

Beginner
Thumb Stretch exercise targeting ForearmsIsolation

Thumb Stretch

Forearms · Body weight

Beginner
Handboard Open Hand Grip exercise targeting Forearms and Wrist FlexorsIsolation

Handboard Open Hand Grip

Forearms · Wrist Flexors · Body weight

Intermediate
Separation Finger Stretch exercise targeting ForearmsIsolation

Separation Finger Stretch

Forearms · Body weight

Beginner
Forearm - Pronation exercise targeting ForearmsIsolation

Forearm - Pronation

Forearms · Body weight

Beginner
Wrist - Adduction exercise targeting ForearmsIsolation

Wrist - Adduction

Forearms · Body weight

Beginner
Flexion Finger Stretch exercise targeting ForearmsIsolation

Flexion Finger Stretch

Forearms · Body weight

Beginner
Forearm Pronator Stretch exercise targeting ForearmsIsolation

Forearm Pronator Stretch

Forearms · Body weight

Beginner
Finger Extensor Stretch exercise targeting ForearmsCompound

Finger Extensor Stretch

Forearms · Body weight

Beginner
Finger Extension Stretch exercise targeting ForearmsIsolation

Finger Extension Stretch

Forearms · Body weight

Beginner
Finger Flexor Stretch exercise targeting ForearmsIsolation

Finger Flexor Stretch

Forearms · Body weight

Beginner
Plate Pinch exercise targeting Forearms and Wrist ExtensorsIsolation

Plate Pinch

Forearms · Wrist Extensors · Weighted

Beginner
Isolation

Cable Reverse Curl

Forearms · Cable

Intermediate
Olympic Barbell Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Olympic Barbell Hammer Curl

Forearms · Brachioradialis · Olympic barbell

Intermediate
Neutral Wrist Roller exercise targeting ForearmsIsolation

Neutral Wrist Roller

Forearms · Body weight

Intermediate
Modified Push Up to Forearms exercise targeting Forearms and Wrist ExtensorsCompound

Modified Push Up to Forearms

Forearms · Wrist Extensors · Body weight

Intermediate
Kettlebell Wrist Curl exercise targeting ForearmsIsolation

Kettlebell Wrist Curl

Forearms · Kettlebell

Beginner
Dumbbell Standing Arms Rotate exercise targeting ForearmsIsolation

Dumbbell Standing Arms Rotate

Forearms · Dumbbell

Intermediate
Dumbbell Seated One Arm Rotate exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Seated One Arm Rotate

Forearms · Wrist Flexors · Dumbbell

Intermediate
Kettlebell Bottoms Up Clean From The Hang Position exercise targeting Forearms and BrachialisCompound

Kettlebell Bottoms Up Clean From The Hang Position

Forearms · Brachialis · Kettlebell

Intermediate
Kettlebell Alternating Hang Clean exercise targeting Forearms and Biceps BrachiiCompound

Kettlebell Alternating Hang Clean

Forearms · Biceps Brachii · Kettlebell

Intermediate
Hand Spring Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Hand Spring Wrist Curl

Forearms · Wrist Flexors · Weighted

Intermediate
Finger Curls exercise targeting ForearmsIsolation

Finger Curls

Forearms · Barbell

Beginner
EZ Barbell Standing Wrist Reverse Curl exercise targeting ForearmsIsolation

EZ Barbell Standing Wrist Reverse Curl

Forearms · EZ Barbell

Intermediate
EZ Barbell Standing Wrist Curl exercise targeting ForearmsIsolation

EZ Barbell Standing Wrist Curl

Forearms · EZ Barbell

Beginner
EZ Barbell Standing Single Arm Neutral Wrist Curl exercise targeting ForearmsIsolation

EZ Barbell Standing Single Arm Neutral Wrist Curl

Forearms · EZ Barbell

Intermediate
EZ Barbell Standing Back Wrist Curl exercise targeting ForearmsIsolation

EZ Barbell Standing Back Wrist Curl

Forearms · EZ Barbell

Intermediate
EZ Barbell Reverse grip Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

EZ Barbell Reverse grip Preacher Curl

Forearms · Brachioradialis · EZ Barbell

Intermediate
EZ Barbell Reverse Grip Curl exercise targeting Forearms and BrachioradialisIsolation

EZ Barbell Reverse Grip Curl

Forearms · Brachioradialis · EZ Barbell

Intermediate
EZ Bar Seated Wrist Reverse Curl exercise targeting ForearmsIsolation

EZ Bar Seated Wrist Reverse Curl

Forearms · EZ Barbell

Beginner
EZ Bar Seated Wrist Curl exercise targeting ForearmsIsolation

EZ Bar Seated Wrist Curl

Forearms · EZ Barbell

Intermediate
Dumbbell Standing Wrist Curl exercise targeting ForearmsIsolation

Dumbbell Standing Wrist Curl

Forearms · Dumbbell

Intermediate
Dumbbell Standing Reverse Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing One Arm Reverse Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Standing One Arm Reverse Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Standing Back Wrist Curl exercise targeting ForearmsIsolation

Dumbbell Standing Back Wrist Curl

Forearms · Dumbbell

Beginner
Dumbbell Standing Alternate Reverse Curl exercise targeting ForearmsIsolation

Dumbbell Standing Alternate Reverse Curl

Forearms · Dumbbell

Intermediate
Dumbbell Seated Reverse Grip Biceps Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Reverse Grip Biceps Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Seated Palms Up Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Seated Palms Up Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Seated Revers grip Concentration Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Revers grip Concentration Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Seated Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Seated Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Beginner
Dumbbell Reverse Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Reverse Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Prone Alternate Hammer Curl exercise targeting ForearmsIsolation

Dumbbell Prone Alternate Hammer Curl

Forearms · Dumbbell

Intermediate
Dumbbell Peacher Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Peacher Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Over Bench Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Over Bench Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Beginner
Dumbbell Over Bench Reverse Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Over Bench Reverse Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell Over Bench One Arm Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Reverse Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Over Bench One Arm Reverse Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Over Bench Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Over Bench Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Over Bench One Arm Neutral Wrist Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Over Bench One Arm Neutral Wrist Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell One arm Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell One arm Wrist Curl

Forearms · Wrist Flexors · Dumbbell

Beginner
Dumbbell One Arm Seated Neutral Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Beginner
Dumbbell One Arm Reverse Preacher Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell One Arm Reverse Preacher Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell One arm Revers Wrist Curl exercise targeting Forearms and Wrist ExtensorsIsolation

Dumbbell One arm Revers Wrist Curl

Forearms · Wrist Extensors · Dumbbell

Intermediate
Dumbbell Lying Supine Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Lying Supine Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell Lying Supination on Floor exercise targeting ForearmsIsolation

Dumbbell Lying Supination on Floor

Forearms · Dumbbell

Intermediate
Dumbbell Lying Supination exercise targeting ForearmsIsolation

Dumbbell Lying Supination

Forearms · Dumbbell

Intermediate
Dumbbell Lying Pronation on Floor exercise targeting ForearmsIsolation

Dumbbell Lying Pronation on Floor

Forearms · Dumbbell

Intermediate
Dumbbell Lying Pronation exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Lying Pronation

Forearms · Wrist Flexors · Dumbbell

Intermediate
Dumbbell Hammer Curls (with arm blaster) exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Hammer Curls (with arm blaster)

Forearms · Brachioradialis · Dumbbell

Intermediate
Dumbbell finger curls exercise targeting ForearmsIsolation

Dumbbell finger curls

Forearms · Dumbbell

Beginner
Dumbbell Behind Back Finger Curl exercise targeting Forearms and Wrist FlexorsIsolation

Dumbbell Behind Back Finger Curl

Forearms · Wrist Flexors · Dumbbell

Intermediate
Cable Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Cable Wrist Curl

Forearms · Wrist Flexors · Cable

Beginner
Isolation

Dumbbell Over the Bench Supination

Forearms · Dumbbell

Intermediate
Weighted Standing Curl exercise targeting Forearms and BrachioradialisIsolation

Weighted Standing Curl

Forearms · Brachioradialis · Weighted

Intermediate
Compound

Wrist Push-up

Forearms · Wrist Extensors · Body weight

Advanced
Dumbbell Cross Body Hammer Curl exercise targeting Forearms and BrachioradialisIsolation

Dumbbell Cross Body Hammer Curl

Forearms · Brachioradialis · Dumbbell

Intermediate
Barbell Wrist Curl exercise targeting Forearms and Wrist FlexorsIsolation

Barbell Wrist Curl

Forearms · Wrist Flexors · Barbell

Beginner

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