Best Beginner Forearms Workouts
About
For individuals starting their fitness journey with less than a year of experience, these exercises provide straightforward yet effective movements utilizing accessible equipment to minimize injury risks.
These workouts focus on the forearms, the region between the wrist and elbow, essential for wrist mobility and finger control.
Incorporating exercises like wrist curls effectively targets these muscles for development and strength enhancement.
The arms as a whole, comprising shoulders, biceps, triceps, and forearms, are synergistically activated, promoting balanced arm development.
Adjust weights on these exercises to match your comfort and capability level for optimal growth.
Exploring these beginner-friendly workouts offers a foundation for long-term fitness success.
Workout 1
Forearms
Handle Band Reverse Curl
18reps28reps38reps
Palms-Down Barbell Wrist Curl
110reps17.5lbs210reps17.5lbs310reps17.5lbs
Palms-Down Dumbbell Wrist Curl
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Palms-Up Barbell Wrist Curl
110reps30lbs210reps30lbs310reps30lbs
Palms-Up Dumbbell Wrist Curl
110reps17.5lbs210reps17.5lbs
Cable Wrist Curl
110reps30lbs210reps30lbs
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Generate My PlanThe 6 Best Beginner Forearms Exercises
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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, Weight18reps25lbs28reps25lbs38reps25lbs3. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs4. 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, Weight18reps25lbs28reps25lbs38reps25lbs5. 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs6. 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, Weight18reps20lbs28reps20lbs38reps20lbs
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