The Best Forearms Exercises

Top Exercises

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Wrist Circles

Beginner / Bodyweight-only / Forearms / isolation

A mobility exercise for the wrist joint. It improves joint health, flexibility, and prepares the wrists for heavy pressing or pulling movements.

Over Bench Wrist Curl

Beginner / Dumbbells / Forearms / pull

Builds forearm mass and grip strength by isolating the flexors. The bench provides a stable base for heavy, controlled loading.

Cable Reverse Wrist Curl

Beginner / Hi-Lo Cable Machine / Forearms / pull

An isolation exercise for the forearm extensors. It is essential for grip balance and preventing common elbow injuries like "tennis elbow."

Kettlebell Farmers Carry

Intermediate / Kettlebell / Forearms / carry

A functional core and grip strength exercise. It builds total-body stability, improves posture, and strengthens the stabilizers in the hips and shoulders.

Barbell Standing Back Wrist Curl

Beginner / Barbell / Forearms / pull

An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.

Dumbbell Over Bench One Arm Neutral Wrist Curl

Beginner / Dumbbells / Forearms / isolation

Targets the brachioradialis and forearm muscles using a neutral grip. This variation is often more comfortable for those with wrist sensitivity.

Cable Wrist Curl

Beginner / Seated Cable Row Machine / Forearms / pull

An isolation exercise for the forearm flexors. The cable provides constant tension throughout the entire range of motion, unlike traditional dumbbells.