Best Forearms Workouts
About
The arms consist of four main muscle groups: shoulders, biceps, triceps, and forearms.
Due to their proximity and complementary roles, these muscle groups are often trained within the same workout session.
The forearms, located between the wrist and elbow, are crucial for wrist movement and finger control.
Exercises like wrist curls specifically target this important muscle group, providing functional strength and balance.
By focusing on comprehensive training, this workout supports overall arm development and resilience.
Workout 1
Forearms
Handle Band Reverse Curl
18reps28reps38reps
Palms-Down Barbell Wrist Curl
110reps30lbs210reps30lbs310reps30lbs
Palms-Down Dumbbell Wrist Curl
18reps12.5lbs28reps12.5lbs38reps12.5lbs
Palms-Up Barbell Wrist Curl
110reps35lbs210reps35lbs310reps35lbs
Palms-Up Dumbbell Wrist Curl
110reps22.5lbs210reps22.5lbs
Plate Pinch
10:3020lbs20:3020lbs30:3020lbs
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Forearms
Plate Flips
12reps40lbs22reps40lbs32reps40lbs
Cable Wrist Curl
110reps30lbs210reps30lbs310reps30lbs
Single Arm Bottoms-up Kettlebell Clean
14reps40lbs24reps40lbs34reps40lbsHandle Band Reverse Curl
18reps28reps38repsPalms-Down Barbell Wrist Curl
110reps30lbs210reps30lbsPalms-Down Dumbbell Wrist Curl
110reps12.5lbs210reps12.5lbs
The 9 Best Forearms Exercises
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, Weight19reps29reps39reps49reps2. 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, Weight18reps35lbs28reps35lbs38reps35lbs3. 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, Weight18reps15lbs28reps15lbs38reps15lbs4. 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, Weight18reps35lbs28reps35lbs38reps35lbs5. 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, Weight18reps15lbs28reps15lbs38reps15lbs6. Plate Pinch
SETS LOGGED58,092Forearms Strength59 mScoreForearmsBarbellsPlate 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
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.
7. Plate Flips
SETS LOGGED20,088Forearms Strength40 mScoreForearmsBarbellsPlate 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
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.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs8. 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, Weight18reps22.5lbs28reps22.5lbs38reps22.5lbs9. Single Arm Bottoms-up Kettlebell Clean
SETS LOGGED31,916Forearms Strength35 mScoreForearms
KettlebellsThe 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
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.
Sets, Reps, Weight18reps17.5lbs28reps17.5lbs38reps17.5lbs
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