maratoolForearms Exercises
25 exercises that target the forearms. Filter by equipment, then open any exercise for step-by-step instructions and a muscle map.
Bottoms-Up Clean From The Hang Position
Cable Wrist Curl
Dumbbell Lying Pronation
Dumbbell Lying Supination
Farmer's Walk
Finger Curls
Kneeling Forearm Stretch
Palms-Down Dumbbell Wrist Curl Over A Bench
Palms-Down Wrist Curl Over A Bench
Palms-Up Barbell Wrist Curl Over A Bench
Palms-Up Dumbbell Wrist Curl Over A Bench
Plate Pinch
Rickshaw Carry
Seated Dumbbell Palms-Down Wrist Curl
Seated Dumbbell Palms-Up Wrist Curl
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Seated Palm-Up Barbell Wrist Curl
Seated Palms-Down Barbell Wrist Curl
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Standing Olympic Plate Hand Squeeze
Standing Palms-Up Barbell Behind The Back Wrist Curl
Wrist Circles
Wrist Roller
Wrist Rotations with Straight Bar
Forearms Exercises — FAQ
What are the best forearms exercises?
It depends on your available equipment and experience. This page lists all 25 forearms exercises in the database — dumbbell is the most common equipment for this muscle. Open any exercise for step-by-step instructions.
How do I train forearms without equipment?
1 of these forearms exercises need no equipment at all. Use the equipment filter above and pick "Body only".
Which other muscles do forearms exercises work?
Most compound movements recruit secondary muscles alongside the forearms. Every exercise page shows a muscle map with the primary muscle in terracotta and secondary muscles in a lighter tint.