Best Beginner Forearms Workouts For Women
About
This workout is tailored to exercises for individuals seeking to strengthen their forearms effectively and safely.
Beginners, defined as those with less than one year of experience, will appreciate the simplicity of the movements and equipment used, aimed at reducing injury risk while maintaining challenging and purposeful engagement.
For women, these exercises are adjusted with reps and weights based on typical averages (5’5”, 140 lbs, 34 years old), allowing all to set personalized goals and adapt to individual abilities.
The forearm muscles, located between the wrist and elbow, are vital for wrist motion and finger control, making their development beneficial for overall arm strength.
These exercises, including wrist curls, focus specifically on this muscle group while contributing to balanced arm strength among related groups such as shoulders, biceps, and triceps.
Workout 1
Forearms
Handle Band Reverse Curl
14reps24reps34reps
Palms-Down Barbell Wrist Curl
18reps10lbs28reps10lbs38reps10lbs
Palms-Down Dumbbell Wrist Curl
110reps10lbs210reps10lbs310reps10lbs
Palms-Up Barbell Wrist Curl
112reps15lbs212reps15lbs
Palms-Up Dumbbell Wrist Curl
112reps10lbs212reps10lbs312reps10lbs
Cable Wrist Curl
112reps30lbs212reps30lbs312reps30lbs
The 6 Best Beginner Forearms Exercises for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Handle Band Reverse Curl
SETS LOGGED182,947Forearms Strength47 mScoreForearms
Handle BandsThe 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
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.
Sets, Reps, Weight19reps29reps39reps2. Palms-Down Barbell Wrist Curl
SETS LOGGED235,582Forearms Strength97 mScoreForearms
BarbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs3. Palms-Down Dumbbell Wrist Curl
SETS LOGGED531,084Forearms Strength98 mScoreForearms
DumbbellsPalms-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
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.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs4. Palms-Up Barbell Wrist Curl
SETS LOGGED267,902Forearms Strength90 mScoreForearmsBarbellsThe 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
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.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs5. Palms-Up Dumbbell Wrist Curl
SETS LOGGED624,350Forearms Strength94 mScoreForearmsDumbbellsThe 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
The Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.
Sets, Reps, Weight18reps10lbs28reps10lbs38reps10lbs6. Cable Wrist Curl
SETS LOGGED78,126Forearms Strength95 mScoreForearms
Hi-Lo Pulley Cable
Flat Bench
Rope CableThe 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs
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