Exercises by muscle
Forearms exercises
The forearm muscles bend and straighten your wrist and close your fingers, so they control your grip. Strong forearms help with everything from carrying shopping to holding a bar.
Wrist curls and reverse curls train them directly, and heavy holds, carries and pull-ups train your grip along the way.
- 37Exercises
- 9Kinds of equipment
- 26Beginner friendly
Every forearms exercise
37 exercises
Beginner friendly (26)
band reverse wrist curl
band wrist curl
cable reverse wrist curl
cable standing back wrist curl
cable wrist curl
dumbbell finger curls
dumbbell lying pronation
dumbbell lying pronation on floor
dumbbell lying supination
dumbbell lying supination on floor
dumbbell one arm revers wrist curl
dumbbell one arm seated neutral wrist curl- dumbbell one arm wrist curl
- dumbbell over bench one arm reverse wrist curl
- dumbbell over bench one arm wrist curl
- dumbbell over bench revers wrist curl
- dumbbell over bench wrist curl
- dumbbell reverse wrist curl
- dumbbell seated one arm rotate
- dumbbell seated palms up wrist curl
- lever gripper hands
- modified push up to lower arms
- side wrist pull stretch
- smith seated wrist curl
- smith standing back wrist curl
- wrist circles
Some experience (10)
Advanced skill (1)
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Questions, answered
How many forearms exercises are there here?
There are 37 exercises that target the forearms in the AltF Fitness library, each with an animated demo and coaching tips.
What are good forearms exercises for beginners?
Moves rated beginner friendly here include band reverse wrist curl, band wrist curl and cable reverse wrist curl. Start with a weight or version you can control for every rep, then build up gradually.
What equipment do I need to train the forearms?
The exercises here use dumbbell, barbell, cable machine, body weight and more. Use the equipment filter on the exercise library to see only what you have.
How often should I train the forearms?
Guidelines for healthy adults suggest working each major muscle group at least twice a week. Leave a day or so between hard sessions for the same muscles so they can recover.
Is this medical advice?
No. It is general fitness information for healthy adults. If you have pain, an injury or a health condition, check with a doctor or physiotherapist first.
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