Forearm Exercises
32 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Bottoms-Up Clean From The Hang Position
Kettlebell
Forearm flexors
Farmer's Walk
Other
Forearm flexors
Rickshaw Carry
Other
Forearm flexors
Cable Wrist Curl
Cable
Forearm flexors
Dumbbell Lying Pronation
Dumbbell
Forearm extensors
Dumbbell Lying Supination
Dumbbell
Forearm flexors
Finger Curls
Barbell
Forearm flexors
Kneeling Forearm Stretch
Bodyweight
Forearm flexors
Palms-Down Dumbbell Wrist Curl Over A Bench
Dumbbell
Forearm extensors
Palms-Down Wrist Curl Over A Bench
Barbell
Forearm extensors
Palms-Up Barbell Wrist Curl Over A Bench
Barbell
Forearm flexors
Palms-Up Dumbbell Wrist Curl Over A Bench
Dumbbell
Forearm flexors
Plate Pinch
Other
Forearm flexors
Seated Dumbbell Palms-Down Wrist Curl
Dumbbell
Forearm extensors
Seated Dumbbell Palms-Up Wrist Curl
Dumbbell
Forearm flexors
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Dumbbell
Forearm extensors
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Dumbbell
Forearm flexors
Seated Palm-Up Barbell Wrist Curl
Barbell
Forearm flexors
Seated Palms-Down Barbell Wrist Curl
Barbell
Forearm extensors
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Cable
Forearm flexors
Standing Olympic Plate Hand Squeeze
Other
Forearm flexors
Standing Palms-Up Barbell Behind The Back Wrist Curl
Barbell
Forearm flexors
Wrist Circles
Bodyweight
Forearm flexorsForearm extensors
Wrist Roller
Other
Forearm flexorsForearm extensors
Wrist Rotations with Straight Bar
Barbell
Forearm flexorsForearm extensors
Band Reverse Wrist Curl
Bands
Forearm extensors
Band Wrist Curl
Bands
Forearm flexors
Cable Behind-The-Back Wrist Curl
Cable
Forearm flexors
Dumbbell One-Arm Neutral-Grip Wrist Curl
Dumbbell
Forearms
Machine Hand Gripper
Machine
Forearm flexors
Smith Machine Behind-The-Back Wrist Curl
Smith machine
Forearm flexors
Smith Machine Seated Wrist Curl
Smith machine
Forearm flexors