Forearms
The muscles of the lower arm responsible for grip strength and wrist movement.
Updated
The forearms contain numerous muscles controlling grip and wrist movement. Strong forearms improve grip strength for deadlifts, pull-ups, and rows. They are trained directly with wrist curls and grip work, and indirectly through heavy pulling movements. Grip strength often limits performance on back exercises.
Examples
- Wrist curls for forearm size
- Farmers walks for grip strength
- Often a limiting factor in pulling
Exercises that train the forearms
25 exercises in the library target the forearms as their primary muscle.
Kneeling Forearm Stretch
Stretching · None
Palms-Down Dumbbell Wrist Curl Over A Bench
Strength · Dumbbell
Palms-Down Wrist Curl Over A Bench
Strength · Barbell
Palms-Up Barbell Wrist Curl Over A Bench
Strength · Barbell
Palms-Up Dumbbell Wrist Curl Over A Bench
Strength · Dumbbell
Plate Pinch
Strength · Other
Rickshaw Carry
Strongman · Other
Seated Dumbbell Palms-Down Wrist Curl
Strength · Dumbbell
Common questions
What is Forearms?
The muscles of the lower arm responsible for grip strength and wrist movement. The forearms contain numerous muscles controlling grip and wrist movement.
What exercises train the Forearms?
Good options include 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. Each links to a step-by-step guide with demonstration images.
What are examples of Forearms?
Wrist curls for forearm size; Farmers walks for grip strength; Often a limiting factor in pulling.
Put it into practice
12-Week Muscle Building · £29
A 12-week, four-day hypertrophy plan in three phases, with a modest calorie surplus