Forearm exercises
44 exercises, 2 pages
Filters in the catalogueMost often with: dumbbell, barbell, 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
A forearm exercise with both hands on a cable-connected bar held in front of the body. Small wrist-driven movements raise and return the weight stack while the shoulders support the arms at roughly shoulder height.
Forearms · Beginner
One-Arm Dumbbell Reverse Wrist Curl
A seated forearm exercise using a palm-down grip and thigh support. Its isolated wrist-extension movement targets the forearm extensors one hand at a time.
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.
Back · Advanced
Front Lever
An advanced static horizontal-body hold using both hands on fixed raised station handles. The back and shoulder muscles sustain the lever while the trunk and hips maintain a straight suspended body.
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.
Biceps · Intermediate
Dumbbell Cross Body Hammer Curl
A standing dumbbell exercise for the elbow flexors, including the brachialis, brachioradialis and biceps. This variation uses a neutral grip and an alternating diagonal path across the torso, rather than a forward curl or a held-arm variation.
Core · Advanced
Flag
An advanced sideways bodyweight hold on a vertical pole with the body and joined legs extended horizontally. The upper and lower arms provide opposing support while the trunk resists sideways bending and rotation.
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
A seated wrist-flexion exercise with a palms-up grip on an EZ bar and the forearms supported on the thighs. The curved bar loads the forearm flexors while the supported setup limits movement at the elbows.
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.
