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Forearms

Flexors, extensors, grip

Grip strength dictates every pull. Train wrist flexion, extension, and dead-hang endurance.

20 exercises3 training styles
Forearms stretches — before, between sets & after →
Style
Difficulty
Showing 20 of 20 exercises
Dead Hang demonstration thumbnail — Dead Hang | Proper Form Tutorial for Grip & Shoulder Health
Grip / forearmsBar

Dead Hang

Demo · FIT.nl

Verified Dead Hang demonstration by FIT.nl. Click to play.
CalisthenicBeginner

Dead Hang

Bar

Passive hang from a bar. Builds grip endurance and shoulder decompression.

Builds strength and size in the grip / forearms under sustained isometric tension

Farmer's Carry demonstration thumbnail — Farmer's Carry Tutorial
Grip / forearmsHeavy dumbbells

Farmer's Carry

Demo · Runna

Verified Farmer's Carry demonstration by Runna. Click to play.
GymBeginner

Farmer's Carry

Heavy dumbbells

Loaded carry. Grip, trap, and core builder in one move.

Builds strength and size in the grip / forearms under sustained isometric tension

Barbell Wrist Curl demonstration thumbnail — How to Master EZ Barbell Wrist Curls: Complete Exercise Guide for Forearm Strength
Forearm flexorsBarbell

Barbell Wrist Curl

Demo · REP University

Verified Barbell Wrist Curl demonstration by REP University. Click to play.
GymBeginner

Barbell Wrist Curl

Barbell

Forearms on knees, curl the bar with wrists only.

Builds strength and size in the forearm flexors through a full, controlled range of motion

Reverse Wrist Curl demonstration thumbnail — How to: Reverse Wrist Curl | COMPLETE GUIDE | Strengthen Wrist and Fix Elbow Pain
Forearm extensorsDumbbells

Reverse Wrist Curl

Demo · ATLASTHETICS

Verified Reverse Wrist Curl demonstration by ATLASTHETICS. Click to play.
HomeBeginner

Reverse Wrist Curl

Dumbbells

The opposite of wrist curls — essential for balanced forearms & wrist health.

Builds strength and size in the forearm extensors through a full, controlled range of motion

Towel Pull-Up demonstration thumbnail — How to Do Towel Pull-ups - Build Bigger Forearms & Stronger Grip
GripBar + towel

Towel Pull-Up

Demo · Fit Father Project - Fitness For Busy Fathers

Verified Towel Pull-Up demonstration by Fit Father Project - Fitness For Busy Fathers. Click to play.
CalisthenicAdvanced

Towel Pull-Up

Bar + towel

Thick, unstable grip destroys the forearms.

Trains grip — sustained output, coordination and whole-body control through a full, controlled range of motion

Plate Pinch Hold demonstration thumbnail — Plate Pinch | Proper Form Tutorial for Grip Strength
Pinch gripPlates

Plate Pinch Hold

Demo · FIT.nl

Verified Plate Pinch Hold demonstration by FIT.nl. Click to play.
GymIntermediate

Plate Pinch Hold

Plates

Pinch two plates smooth-side-out and hold. Builds thumb and finger strength.

Trains pinch grip — sustained output, coordination and whole-body control under sustained isometric tension

Rack Pull demonstration thumbnail — Rack Pulls | Lower Back | How-To Exercise Tutorial
Grip / trapsBarbell + rack

Rack Pull

Demo · Buff Dudes Workouts

Verified Rack Pull demonstration by Buff Dudes Workouts. Click to play.
GymIntermediate

Rack Pull

Barbell + rack

Partial deadlift from mid-shin. Lets you overload grip and upper back.

Builds strength and size in the grip / traps through a deliberately shortened range that keeps tension where the lift is hardest

Thick-Bar Hold demonstration thumbnail — Barbell Holds
GripThick bar / fat gripz

Thick-Bar Hold

Demo · Strength & Sport

Verified Thick-Bar Hold demonstration by Strength & Sport. Click to play.
GymIntermediate

Thick-Bar Hold

Thick bar / fat gripz

Hold a loaded thick bar for time. Builds crushing grip.

Trains grip — sustained output, coordination and whole-body control under sustained isometric tension

Finger Push-Up demonstration thumbnail — How To Easily Do Finger Push Ups | Finger Push Ups Benefits
Finger extensors / fingersBodyweight

Finger Push-Up

Demo · The Fitness Idea

Verified Finger Push-Up demonstration by The Fitness Idea. Click to play.
CalisthenicAdvanced

Finger Push-Up

Bodyweight

Push-up on the fingers. Builds finger tendon and extensor strength.

Builds strength and size in the finger extensors / fingers through a full, controlled range of motion

Sledgehammer Lever demonstration thumbnail — How to Train for Grip Strength: Sledge Hammer Levering
Forearm extensors / wristSledgehammer

Sledgehammer Lever

Demo · Jedd Johnson

Verified Sledgehammer Lever demonstration by Jedd Johnson. Click to play.
HomeIntermediate

Sledgehammer Lever

Sledgehammer

Hold a sledgehammer by the handle and raise it from horizontal to vertical using wrist strength.

Builds strength and size in the forearm extensors / wrist through a full, controlled range of motion

Wrist Roller demonstration thumbnail — How To PROPERLY Use A Wrist Roller For Freaky Forearms
Forearm flexors / extensorsWrist roller + rope

Wrist Roller

Demo · PG.Coaching

Verified Wrist Roller demonstration by PG.Coaching. Click to play.
GymIntermediate

Wrist Roller

Wrist roller + rope

Roll a weight up and down on a rope. Pure forearm endurance.

Builds strength and size in the forearm flexors / extensors through a full, controlled range of motion

Towel-Grip Deadlift demonstration thumbnail — Towel or Band Iso Deadlift Hold
GripBarbell + towel

Towel-Grip Deadlift

Demo · Stan State Athletics

Verified Towel-Grip Deadlift demonstration by Stan State Athletics. Click to play.
GymAdvanced

Towel-Grip Deadlift

Barbell + towel

Wrap a towel around the bar for a thick, unstable grip challenge.

Trains grip — sustained output, coordination and whole-body control through a full, controlled range of motion

Hammer-Grip Pull-Up demonstration thumbnail — Hammer Grip /neutral grip Pull Ups my favourite @faridberlin
Lats / forearmsNeutral-grip bar

Hammer-Grip Pull-Up

Demo · Farid Berlin

Verified Hammer-Grip Pull-Up demonstration by Farid Berlin. Click to play.
CalisthenicIntermediate

Hammer-Grip Pull-Up

Neutral-grip bar

Neutral grip pull-up reduces shoulder strain while still hitting the lats and brachialis.

Builds strength and size in the lats / forearms through a full, controlled range of motion

Bottoms-Up Carry demonstration thumbnail — Suitcase carry progression: the bottoms up carry #coretraining #corestability #strength
Grip / forearmsKettlebell

Bottoms-Up Carry

Demo · Brian Carroll 1306

Verified Bottoms-Up Carry demonstration by Brian Carroll 1306. Click to play.
GymIntermediate

Bottoms-Up Carry

Kettlebell

Carry a kettlebell upside-down by the horn. Unstable grip and core challenge.

Builds strength and size in the grip / forearms under sustained isometric tension

Reverse Curl (Forearm Focus) demonstration thumbnail — How to Do Reverse Curls With Dumbbells - Great Exercise for Building Bigger Forearms
BrachioradialisBarbell / EZ bar

Reverse Curl (Forearm Focus)

Demo · Fit Father Project - Fitness For Busy Fathers

Verified Reverse Curl (Forearm Focus) demonstration by Fit Father Project - Fitness For Busy Fathers. Click to play.
GymBeginner

Reverse Curl (Forearm Focus)

Barbell / EZ bar

Palms-down curling loads the top of the forearm and the brachioradialis — the fastest way to add width to the upper forearm.

Builds strength and size in the brachioradialis through a full, controlled range of motion

Behind-the-Back Wrist Curl demonstration thumbnail — Behind The Back Wrist Curl - Forearm Exercise - Bodybuilding.com
Wrist flexorsBarbell

Behind-the-Back Wrist Curl

Demo · Bodybuilding.com

Verified Behind-the-Back Wrist Curl demonstration by Bodybuilding.com. Click to play.
GymBeginner

Behind-the-Back Wrist Curl

Barbell

Barbell held behind the hips, curled with the wrists only. The position isolates the flexors with the forearms braced against the glutes.

Builds strength and size in the wrist flexors through a full, controlled range of motion

Band Finger Extension demonstration thumbnail — Rubber Band Finger Extensions
Wrist extensorsResistance band

Band Finger Extension

Demo · E3 Rehab Exercise Library

Verified Band Finger Extension demonstration by E3 Rehab Exercise Library. Click to play.
HomeBeginner

Band Finger Extension

Resistance band

Opening the fingers against a band trains the extensors that grip work never touches. Balances the forearm and protects the elbow.

Builds strength and size in the wrist extensors through a full, controlled range of motion

Suitcase Carry demonstration thumbnail — How To Perform The Suitcase Carry
GripDumbbell / kettlebell

Suitcase Carry

Demo · Dr. Carl Baird

Verified Suitcase Carry demonstration by Dr. Carl Baird. Click to play.
GymBeginner

Suitcase Carry

Dumbbell / kettlebell

One-sided loaded carry. Grip and forearm endurance under load while the obliques fight the sideways pull.

Trains grip — sustained output, coordination and whole-body control under sustained isometric tension

Hex Dumbbell Hold demonstration thumbnail — Hex Hold (dumbbell)
GripDumbbells

Hex Dumbbell Hold

Demo · UNW Strength & Conditioning

Verified Hex Dumbbell Hold demonstration by UNW Strength & Conditioning. Click to play.
HomeIntermediate

Hex Dumbbell Hold

Dumbbells

Pinching flat-sided dumbbells by the heads. Brutal on the thumb and pinch grip with almost no equipment.

Trains grip — sustained output, coordination and whole-body control under sustained isometric tension

Plate Pronation / Supination demonstration thumbnail — PVC Forearm Pronation/Supination
Forearm rotatorsWeight plate

Plate Pronation / Supination

Demo · Samson Physical Therapy

Verified Plate Pronation / Supination demonstration by Samson Physical Therapy. Click to play.
HomeBeginner

Plate Pronation / Supination

Weight plate

Rotating a plate or hammer palm-up to palm-down trains the pronators and supinators — the rotational strength curls miss.

Builds strength and size in the forearm rotators through a full, controlled range of motion

All forearms exercise guides

Each guide covers how to do it, muscles worked, benefits and suggested sets and reps.