Muscle Group
Forearms Exercises
The forearms contain numerous muscles responsible for wrist and finger movements. Strong forearms improve grip strength for deadlifts, rows, and daily activities.
Forearms Training Tips
Expert advice for maximizing your results
Wrist curls and reverse curls target forearms directly
Use thick grips or grip trainers for added stimulus
Heavy pulling exercises naturally build forearm strength
Train forearms at the end of your workout
All Forearms Exercises
Browse 119 exercises targeting your forearms
Alternate Hammer Curl
Biceps
Alternate Incline Dumbbell Curl
Biceps
Alternating Hang Clean
Hamstrings
Atlas Stone Trainer
Lower Back
Atlas Stones
Lower Back
Axle Deadlift
Lower Back
Backward Drag
Quadriceps
Band Assisted Pull-Up
Lats
Barbell Curl
Biceps
Barbell Deadlift
Lower Back
Barbell Hack Squat
Quadriceps
Barbell Shrug Behind The Back
Traps
Battling Ropes
Shoulders
Bench Press - Powerlifting
Triceps
Board Press
Triceps
Body-Up
Triceps
Bottoms-Up Clean From The Hang Position
Forearms
Cable Deadlifts
Quadriceps
Cable Preacher Curl
Biceps
Cable Wrist Curl
Forearms
Car Deadlift
Quadriceps
Car Drivers
Shoulders
Chin-Up
Lats
Circus Bell
Shoulders
Clean
Hamstrings
Clean Deadlift
Hamstrings
Clean Pull
Quadriceps
Clean Shrug
Traps
Close-Grip EZ-Bar Curl with Band
Biceps
Close-Grip EZ Bar Curl
Biceps
Related Muscle Groups
These muscles often work together with your chest
Frequently Asked Questions
Common questions about forearms training
How do I get bigger forearms?
Include direct forearm work like wrist curls, reverse curls, and farmer carries. Heavy deadlifts and rows also build forearm size indirectly.
Why is grip strength important?
Strong grip allows you to lift heavier weights on compound exercises and is essential for sports performance and daily activities.
How often should I train forearms?
Forearms recover quickly and can be trained 2-4 times per week. Include direct work 2-3 times weekly for optimal development.
Ready to train your forearms?
Check out our workout programs that include targeted forearms training.