Best Advanced Forearms Workouts

The Handle Band Reverse Curl is a bicep exercise that also works your forearms due to the reverse grip. As you perform the movement, you use a resistance band to increase the challenge.

How to do it

1. Stand with your feet shoulder-width apart and place a resistance band under both feet, holding the handles with an overhand grip.
2. Bend your elbows to lift the handles towards your shoulders, keeping your elbows close to your body.
3. Lower the handles back to the starting position.

The Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.

How to do it

1. Get into a tall kneeling position next to a bench.
2. Lower your forearms onto the bench with your wrists hanging off the edge.
3. Have a partner hand you the barbell or hold it before you kneel down.
4. Grip the barbell with your palms facing down.
5. Keep your forearms on the bench and lift your wrists to raise the barbell.
6. Lower the barbell back to the starting position.

Palms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.

How to do it

1. Start in a tall kneeling position beside a bench.
2. Lower your forearms parallel to the bench, letting your wrists hang off the edge.
3. Have a partner hand you the dumbbells or grab them before starting.
4. Hold the dumbbells with palms facing down, keeping forearms on the bench.
5. Raise the dumbbells by extending your wrists, then lower them back to the start.

The Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.

How to do it

1. Start in a tall kneeling position beside a bench.
2. Place your forearms on the bench, wrists hanging off the edge.
3. Have a partner pass you the barbell or hold it in your hands before getting into position.
4. Grip the barbell with palms facing up as you keep your arms on the bench.
5. Flex your wrists to lift the barbell, then lower it back to the starting position.

The Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.

How to do it

1. Get into a tall kneeling position beside a bench.
2. Place your forearms on the bench, keeping your wrists hanging off the edge.
3. Have a partner hand you dumbbells or hold them before getting into position.
4. Grip the dumbbells with your palms facing up.
5. Flex your wrists to lift the dumbbells while keeping your forearms on the bench.
6. Lower the dumbbells back to the starting position.

Plate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.

How to do it

1. Hold the edge of a weight plate with one hand using your thumb and fingers.
2. Raise your arm to the side while keeping your shoulder engaged.
3. Squeeze the plate tightly to keep it from slipping.
4. Hold this position for the set time.
5. Finish by slowly lowering the plate to the ground as you squat down.

Plate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold the top of a bumper plate with one hand, palm facing you.
3. Use your shoulders to explosively lift the plate, flipping it up and away.
4. Let go of the plate and watch it flip in the air.
5. Catch the top of the plate once it flips and squeeze it tightly.
6. If you might drop the plate, squat down and place it on the floor safely.
7. If you fumble the catch, step back and let it fall without trying to grab it again.
8. Keep your core engaged and chest up for good posture.
9. You should feel the work primarily in your forearms.

The Cable Wrist Curl strengthens your forearm muscles and improves grip strength. Using a cable machine helps provide steady resistance, making the exercise more effective than using free weights.

How to do it

1. Sit on a flat bench in front of the cable machine.
2. Hold the handle with both hands, palms facing up.
3. Rest your forearms on your legs, with wrists just past your knees.
4. Let the weight drop slowly by relaxing your forearms.
5. Curl your wrists up towards you, engaging your forearms to lift the weight.
6. Pause briefly at the top of the movement, keeping good posture.

The Single Arm Bottoms-up Kettlebell Clean is a strength exercise that works multiple muscle groups. It involves lifting a kettlebell held in one hand while keeping it upside down, adding a challenge to your grip and stability.

How to do it

1. Hold a kettlebell in one hand at your side.
2. Hinge at your hips and swing the kettlebell behind you.
3. Drive your hips forward and swing the kettlebell up.
4. Catch the kettlebell upside down, ensuring it's over your hand and elbow.
5. Pause briefly and squeeze the kettlebell tightly.
6. Let the kettlebell drop back down to start.