Forearm exercises

44 exercises, 2 pages

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Most often with: dumbbell, barbell, bodyweight

  • Biceps · Intermediate

    Dumbbell Hammer Curl

    A standing elbow-flexion exercise with dumbbells and a neutral grip. In this variation both arms move together, training the brachialis, brachioradialis and biceps without the palm rotation of a supinated curl.

  • 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.

  • Shoulders · Intermediate

    Frog Planche

    A compact hand balance with bent elbows, the knees supported against the upper arms and both feet off the floor. It develops control of a supported arm balance rather than the unsupported straight-body position of a full planche.

  • 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.

  • Shoulders · Advanced

    Full Planche

    An advanced bodyweight hold with the body horizontal, the legs straight and together, and support only through the palms. Straight-arm shoulder strength and whole-body tension maintain the unsupported horizontal position.

  • Biceps · Intermediate

    EZ-Bar Preacher Curl

    The EZ Bar Preacher Curl is an isolation exercise targeting the biceps brachii.

  • Forearms · Beginner

    Barbell Standing Wrist Curl

    A standing isolation exercise that targets the wrist flexors and forearms with a barbell. It develops wrist-flexion strength without the support of a bench.

  • Forearms · Intermediate

    Farmer Walk

    A strength and conditioning exercise that involves walking while holding heavy weights in each hand.

  • Chest · Advanced

    Planche Dips

    An advanced bodyweight exercise that combines elements of the planche hold and dip movement. This exercise primarily targets the chest, shoulders, triceps, and core muscles. It requires significant upper body strength, balance, and coordination.

  • Forearms · Beginner

    One-Arm Dumbbell Supination

    An isolation exercise targeting the biceps brachii, specifically focusing on the supination function of the forearm. This exercise enhances the peak of the bicep by emphasizing the rotational movement of the wrist, which is crucial for full bicep contraction.

  • Forearms · Beginner

    EZ-Bar Seated Reverse Wrist Curl

    A bilateral wrist-extension exercise with an overhand grip and both forearms supported on the thighs. The EZ-bar provides the resistance while the forearm extensors move the hands.

  • Shoulders · Advanced

    Straddle Planche

    An advanced palm-supported horizontal hold with straight arms and straight legs spread apart. The straddle changes the body's leverage compared with the legs-together planche while retaining unsupported shoulder and trunk control.

  • Forearms · Beginner

    One-Arm Wrist Curl Dumbbell

    The Dumbbell One Arm Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It helps in developing grip strength and forearm size. This exercise is performed with a single dumbbell, allowing for focused contraction and control of the wrist flexor muscles.

  • Back · Intermediate

    Barbell Bent-Over Row (Near-Horizontal Torso)

    A barbell pulling exercise performed from a hip hinge. In this variation the torso stays closer to horizontal than in the related raised-torso row. The back and elbow flexors pull the bar while the trunk maintains the hinged position.

  • Forearms · Intermediate

    One-Arm Neutral Wrist Dumbbell Curl

    The Dumbbell One Arm Neutral Wrist Curl is an isolation exercise targeting the forearm muscles, specifically the wrist flexors. It involves curling a dumbbell with a neutral grip, focusing on strengthening and increasing endurance in the forearms.

  • Forearms · Beginner

    Dumbbell Lying Pronation

    An exercise targeting the forearm muscles, specifically focusing on the pronator teres and pronator quadratus. This exercise helps in enhancing wrist stability and forearm strength, which is beneficial for overall grip strength.

  • Chest · Intermediate

    Barbell Floor Press

    A compound upper body exercise that targets the chest, triceps, and shoulders. It is performed by lying on the floor and pressing a barbell from chest level to arm's length above the torso. This exercise minimizes shoulder strain and emphasizes tricep engagement due to the limited range of motion.

  • Chest · Intermediate

    Reverse Wrist Push-Up

    An advanced bodyweight exercise targeting the forearms, wrists, and finger flexors.

  • Biceps · Intermediate

    Zottman Curl

    A compound exercise targeting the biceps and forearms. It combines a standard bicep curl with a reverse curl, effectively working both the flexor and extensor muscles of the arm. This exercise is performed with dumbbells and is beneficial for developing arm strength and size.