Best Forearms Exercises
Browse all 115 forearms exercises
The forearm muscles control grip strength, wrist flexion, and wrist extension. Strong forearms improve performance on every pulling exercise and are essential for deadlifts, rows, and carries.
The forearm contains over 20 muscles divided into anterior (flexor) and posterior (extensor) compartments. Key muscles include the brachioradialis, flexor carpi radialis, and extensor carpi ulnaris. These muscles control wrist and finger movements.
Deadlift
backhamstringsglutescompound
Intermediatebarbell
Barbell Row
backlatscompound
Intermediatebarbell
Pull-Up
latsbackcompound
Intermediatepull-up bar
Barbell RDL
hamstringsglutescompound
Intermediatebarbell
Sumo Deadlift
gluteshamstringsquadricepscompound
Intermediatebarbell
Pulldown
latsbackcompound
Beginnercable machine, lat pulldown bar
Cable Row
backlatscompound
Beginnercable machine
Seated Row Machine
backlatscompound
Beginnercable machine, seated row machine
T-Bar Row
backlatscompound
IntermediateT-bar row machine, barbell
Dumbbell Row
backlatscompound
Beginnerdumbbell, bench
Barbell Rack Pull
backtrapscompound
Intermediatebarbell, squat rack
Barbell Bicep Curl
bicepsisolation
Beginnerbarbell
Dumbbell Bicep Curl
bicepsisolation
Beginnerdumbbells
Hammer Curl
bicepsisolation
Beginnerdumbbells
Cable Curl
bicepsisolation
Beginnercable machine
Trap Bar Deadlift
quadricepsgluteshamstringscompound
Intermediatetrap bar
Farmer Carry
forearmstrapscompound
Beginnerdumbbells
Archer Pull-Up
latscompound
Advancedpull-up bar
Assisted Chin-Up
latscompound
Beginnermachine
Assisted Pull-Up
latscompound
Beginnermachine
Band Assisted Chin-Up
latscompound
Beginnerpull-up bar, resistance band
Band Assisted Pull-Up
latscompound
Beginnerpull-up bar, resistance band
Bar Cable Curl
bicepsisolation
Beginnercable
Bar Pushdown
tricepsisolation
Beginnercable
Barbell Behind the Back Shrug
trapsisolation
Intermediatebarbell
Barbell Drag Curl
bicepsisolation
Intermediatebarbell
Barbell Incline Row
backcompound
Intermediatebarbell, bench
Barbell Inverted Row
backcompound
Beginnerbarbell, squat rack
Barbell Shrug
trapsisolation
Beginnerbarbell
Barbell Standing Back Wrist Curl
forearmsisolation
Beginnerbarbell
Barbell Upright Row
shoulderstrapscompound
Intermediatebarbell
Barbell Wrist Curl
forearmsisolation
Beginnerbarbell, bench
Barbell Wrist Extension
forearmsisolation
Beginnerbarbell, bench
Bent Over T-Bar Row
backlatscompound
Intermediatebarbell
Bent Over Underhand Grip T-Bar Row
backlatscompound
Intermediatebarbell
Cable RDL
hamstringsglutescompound
Beginnercable
Cable Concentration Curl
bicepsisolation
Beginnercable
Cable Hammer Curl
bicepsisolation
Beginnercable
Cable Standing Back Wrist Curl
forearmsisolation
Beginnercable
Cable Upright Row
shoulderstrapscompound
Intermediatecable
Cable Wrist Curl
forearmsisolation
Beginnercable
Chin Up
latsbicepscompound
Intermediatepull-up bar
Clean
quadricepshamstringsglutescompound
Advancedbarbell
Close Grip Chin Up
latsbicepscompound
Intermediatepull-up bar
Close Grip EZ Bar Curl
bicepsisolation
Beginnerez bar
Close Grip Pull Up
latsbackcompound
Intermediatepull-up bar
Close Grip Pulldown
latscompound
Beginnercable, machine
Close Neutral Grip Cable Row
backlatscompound
Beginnercable, machine
Concentration Curl
bicepsisolation
Beginnerdumbbell
Dead Hang
forearmsisolation
Beginnerpull-up bar
Dumbbell External Rotation
shouldersisolation
Beginnerdumbbell
Dumbbell Incline Hammer Curl
bicepsisolation
Beginnerdumbbell, bench
Dumbbell Preacher Curl
bicepsisolation
Beginnerdumbbell, bench
Dumbbell Preacher Hammer Curl
bicepsisolation
Beginnerdumbbell, bench
Dumbbell RDL
hamstringscompound
Beginnerdumbbell
Dumbbell Shrug
trapsisolation
Beginnerdumbbell
Dumbbell Standing Back Wrist Curl
forearmsisolation
Beginnerdumbbell
Dumbbell Upright Row
shoulderscompound
Intermediatedumbbell
Dumbbell Wrist Extension
forearmsisolation
Beginnerdumbbell
Dumbbell Zottman Curl
bicepsisolation
Intermediatedumbbell
EZ Bar Curl
bicepsisolation
Beginnerez bar
EZ Bar Preacher Curl
bicepsisolation
Beginnerez bar, bench
EZ Bar Standing Back Wrist Curl
forearmsisolation
Beginnerez bar
EZ Bar Wrist Curl
forearmsisolation
Beginnerez bar, bench
EZ Bar Wrist Extension
forearmsisolation
Beginnerez bar, bench
Face Away Cable Curl
bicepsisolation
Intermediatecable
Hanging Knee Raise
absisolation
Intermediatepull-up bar
Incline Dumbbell Curl
bicepsisolation
Intermediatedumbbell, bench
Incline Hammer Curl
bicepsisolation
Intermediatedumbbell, bench
Iso Lateral Close Grip Pulldown
latscompound
Beginnermachine
Iso Lateral Low Row
latscompound
Beginnermachine
Iso Lateral Pulldown
latscompound
Beginnermachine
Iso Lateral Row Machine
backcompound
Beginnermachine
Kettlebell RDL
hamstringscompound
Intermediatekettlebell
Kettlebell Bicep Curl
bicepsisolation
Beginnerkettlebell
Kettlebell Deadlift
hamstringscompound
Beginnerkettlebell
Kettlebell Farmer Carry
forearmscompound
Beginnerkettlebell
Kettlebell Row
backcompound
Beginnerkettlebell
Kettlebell Shrug
trapsisolation
Beginnerkettlebell
Kettlebell Upright Row
shoulderscompound
Intermediatekettlebell
Muscle-Up
latscompound
Advancedpull-up bar
Neutral Close Grip Pulldown
latscompound
Beginnercable
Neutral Grip Pulldown
latscompound
Beginnercable
Neutral Grip Seated Machine Row
backcompound
Beginnermachine
Neutral Grip T-Bar Row
backcompound
Intermediatebarbell
Pendlay Row
backcompound
Intermediatebarbell
Preacher Curl Machine
bicepsisolation
Beginnermachine
Reverse Barbell Curl
forearmsisolation
Beginnerbarbell
Reverse Cable Curl
forearmsisolation
Beginnercable
Reverse Cable Wrist Curl
forearmsisolation
Beginnercable
Reverse Dumbbell Curl
forearmsisolation
Beginnerdumbbell
Reverse EZ Bar Curl
forearmsisolation
Beginnerez bar
Reverse EZ Bar Preacher Curl
forearmsisolation
Intermediateez bar, bench
Reverse Grip Barbell Row
backcompound
Intermediatebarbell
Reverse Grip Pulldown
latscompound
Beginnercable
Reverse Single Arm Cable Curl
forearmsisolation
Beginnercable
Rope Hammer Curl
bicepsisolation
Beginnercable
Seated Cable Curl
bicepsisolation
Beginnercable, bench
Seated Dumbbell Bicep Curl
bicepsisolation
Beginnerdumbbell, bench
Seated Dumbbell Hammer Curl
bicepsisolation
Beginnerdumbbell, bench
Seated Dumbbell Zottman Curl
bicepsisolation
Intermediatedumbbell, bench
Seated Reverse Dumbbell Curl
forearmsisolation
Intermediatedumbbell, bench
Single Arm Kettlebell Row
backcompound
Beginnerkettlebell
Single Arm Lat Pulldown
latscompound
Beginnercable
Smith Machine Behind the Back Shrug
trapsisolation
Beginnersmith machine
Smith Machine Shrug
trapsisolation
Beginnersmith machine
Spider Curl
bicepsisolation
Beginnerdumbbell, bench
Standing Dumbbell Calf Raise
calvesisolation
Beginnerdumbbell
Stiff Legged Deadlift
hamstringscompound
Intermediatebarbell
Underhand Grip T-Bar Row
backcompound
Intermediatebarbell
Upright Row
shoulderscompound
Intermediatebarbell
Weighted Pull Up
latscompound
Advancedpull-up bar, plate
Wide Grip Chin Up
latscompound
Intermediatepull-up bar
Wide Grip Pull Up
latscompound
Intermediatepull-up bar
Wrist Curl
forearmsisolation
Beginnerbarbell
115 exercises found
Related Muscle Groups
Related Training Guides
4 Day Workout Split: The Best Routines for Balanced Muscle Growth
Workout Guides
How to Bench Press: Complete Form Guide, Tips & Programs
Exercise Guides
How to Deadlift: Complete Guide to Proper Deadlift Form
Exercise Guides
Full Body Workout: The Complete Guide for Building Muscle and Strength
Workout Guides
Ready to Get Stronger?
Join 2,000,000+ lifters tracking their workouts with Stronger. Available on iOS and Android.
