Learn More About the Forearms
Situated in the lower arms, the forearms plays a key role in wrist and finger movement. Discover training techniques to improve your forearms performance.
Featured Forearms Exercises
In this section you will find a number of featured forearms exercises. This section changes each time this site updates so check back often and maybe you'll discover a great new technique.
Bottoms-Up Clean From The Hang Position targets your forearms along with the biceps and shoulders. It is great for building balanced strength and improving control.
Cable Wrist Curl enhances forearm endurance and grip strength through focused wrist flexion.
Seated Palm-Up Barbell Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
A rotational dumbbell drill to train forearm and wrist stability.
All Forearms Exercises
This section contains every forearms exercise that we have in our system. If you know of some that we're missing, please contact us.
Bottoms-Up Clean From The Hang Position
Bottoms-Up Clean From The Hang Position targets your forearms along with the biceps and shoulders. It is great for building balanced strength and improving control.
Cable Wrist Curl
Cable Wrist Curl enhances forearm endurance and grip strength through focused wrist flexion.
Dumbbell Lying Pronation
Build forearm strength and wrist control through isolated pronation movement.
Dumbbell Lying Supination
A rotational dumbbell drill to train forearm and wrist stability.
Farmer's Walk
A simple but powerful movement that tests strength, endurance, and control.
Finger Curls
A targeted barbell exercise for improving grip and forearm development.
Kneeling Forearm Stretch
Kneeling Forearm Stretch targets your forearms. It is great for building balanced strength and improving control.
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Dumbbell Wrist Curl Over A Bench targets your forearms. It is great for building balanced strength and improving control.
Palms-Down Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench targets your forearms. It is great for building balanced strength and improving control.
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench targets your forearms. It is great for building balanced strength and improving control.
Palms-Up Dumbbell Wrist Curl Over A Bench
A simple but effective forearm exercise using dumbbells and a bench to isolate the wrist flexors.
Plate Pinch
A grip-strengthening exercise that builds endurance and control in the forearms and hands.
Rickshaw Carry
A strongman carry that builds grip strength and reinforces proper posture during loaded movement.
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Dumbbell Palms-Up Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Palm-Up Barbell Wrist Curl
Seated Palm-Up Barbell Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Palms-Down Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl targets your forearms. It is great for building balanced strength and improving control.
Standing Olympic Plate Hand Squeeze
A simple grip-strengthener that builds forearm muscle and hand endurance.
Standing Palms-Up Barbell Behind The Back Wrist Curl
An excellent accessory lift for grip and forearm development.
Wrist Circles
Wrist Circles target the forearms and help support joint health, flexibility, and movement prep.
Wrist Roller
Wrist Roller targets the forearms and shoulders, developing control, grip, and muscular stamina.
Wrist Rotations with Straight Bar
Wrist Rotations with Straight Bar develop forearm endurance, coordination, and control.