Forearm exercises

Forearm exercises in the Fitness Coach catalogue: 37 exercises. Most often with: Barbell, Dumbbell, Bodyweight.

  • Back · Intermediate

    Barbell Bent-Over Row (More Upright Torso)

    A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.

  • Forearms · Intermediate

    Cable Standing Wrist Roll

    An isolation exercise targeting the forearm muscles, specifically the wrist flexors and extensors. It involves using a cable machine to perform controlled wrist rotations, enhancing grip strength and forearm endurance.

  • Forearms · Beginner

    One-Arm Dumbbell Reverse Wrist Curl

    The Dumbbell One Arm Reverse Wrist Curl targets the forearm extensor muscles. This exercise is performed by using a dumbbell to extend the wrist in a reverse motion, focusing on strengthening and building endurance in the forearm muscles.

  • Forearms · Beginner

    Hand Gripper

    A compact exercise tool designed to strengthen the muscles of the forearms, hands, and fingers. It consists of two handles connected by a resistance spring. Regular use can improve grip strength, enhance endurance, and support overall hand health.

  • Forearms · Beginner

    Barbell Wrist Curl

    An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.

  • Forearms · Intermediate

    Hanging Scapular Retractions

    An exercise focused on strengthening the muscles around the scapula, particularly the lower trapezius, rhomboids, and serratus anterior. This exercise helps improve shoulder stability and posture, making it beneficial for athletes and individuals looking to enhance upper body strength and mobility.

  • Forearms · Beginner

    Seated Cable Wrist Curl

    The Cable Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves using a cable machine to provide constant tension throughout the movement, enhancing muscle engagement and growth.

  • Forearms · Beginner

    Cable Wrist Curl

    An isolation exercise targeting the forearm flexors. It involves using a cable machine to perform wrist curls, which helps in building strength and endurance in the forearms. This exercise is beneficial for improving grip strength and overall arm stability.

  • Shoulders · Advanced

    Turkish Get Up

    A full-body exercise that enhances strength, stability, and mobility. It involves transitioning from a lying position to standing while holding a weight overhead, typically a kettlebell. This exercise engages multiple muscle groups including the shoulders, core, hips, and legs.

  • Forearms · Intermediate

    Dumbbell Biceps Reverse Curl

    An exercise targeting the biceps brachii with an emphasis on the brachialis and brachioradialis muscles. This variation involves a pronated grip, which shifts some focus from the biceps to the forearm muscles, providing a balanced arm workout.

  • Forearms · Intermediate

    Reverse Grip Cable Curl

    An isolation exercise targeting the brachialis and brachioradialis muscles, with secondary emphasis on the biceps brachii.

  • Forearms · Beginner

    Barbell Reverse Wrist Curl

    An isolation forearm exercise that targets the wrist extensors with an overhand grip. It complements wrist-flexion work by emphasizing the opposite side of the forearm.

  • Forearms · Intermediate

    Dead Hang

    A simple yet effective exercise that involves hanging from a pull-up bar with your arms fully extended. This exercise primarily targets the grip strength and can also help in decompressing the spine, improving shoulder mobility, and enhancing overall upper body endurance.

  • Forearms · Beginner

    Dumbbell Standing Reverse Wrist Curls

    The Dumbbell Standing Reverse Wrist Curl is an isolation exercise targeting the forearm extensor muscles. This exercise helps in improving grip strength and wrist stability, which are crucial for various upper body movements.

  • Forearms · Intermediate

    EZ-Bar Reverse Grip Biceps Curl

    The EZ Barbell Reverse Grip Biceps Curl is an isolation exercise targeting the biceps brachii, with an emphasis on the brachialis and forearm muscles. This exercise uses an EZ bar with a reverse (palms-down) grip to reduce strain on the wrists while effectively engaging the upper arms.

  • Forearms · Intermediate

    Dumbbell Farmer Carry

    Dumbbell Farmer Carries are a functional strength exercise that targets the grip, forearms, shoulders, traps, and core. This exercise involves walking a set distance while holding a dumbbell in each hand, maintaining an upright posture. It improves overall stability and endurance.

  • Forearms · Intermediate

    EZ-Bar Reverse Spider Curl

    The Reverse EZ-Bar Spider Curl is an isolation exercise targeting the brachialis and brachioradialis muscles in the arms.

  • Forearms · Intermediate

    Unilateral Farmer Walk

    A strength and conditioning exercise that targets the core, grip strength, and lower body stability.

  • Forearms · Intermediate

    Barbell Reverse Grip Forearm Curl

    Targets the forearm extensors, focusing on the muscles responsible for wrist extension. This exercise enhances grip strength and forearm development, crucial for overall arm strength and stability.

  • Forearms · Beginner

    EZ-Bar Seated Wrist Curl

    The Barbell Seated Wrist Curl is an isolation exercise targeting the forearm flexors. It involves curling a barbell using only wrist movement while seated, focusing on strengthening and building muscle endurance in the forearms.

  • Forearms · Advanced

    Wrist Roller

    A forearm and grip exercise using a handle connected by a cord to a suspended weight. Winding and unwinding the cord loads the wrist flexors and extensors and provides focused forearm strength and endurance work.

  • Forearms · Beginner

    Barbell Standing Back Wrist Curl

    A standing isolation exercise for the forearm flexors, with the barbell held behind the body. The behind-the-back setup creates a distinct wrist-flexion variation.

  • Forearms · Intermediate

    Wrist Push-Up

    A bodyweight forearm exercise involving movement at the wrists while the hands support part of the body. The wrist action, rather than a full elbow bend, distinguishes this variation from a conventional push-up.

  • Forearms · Beginner

    Dumbbell Standing Wrist Curl

    An isolation exercise for the forearm flexors performed while standing with dumbbells. It develops wrist-flexion strength and muscular endurance in the forearms.