Forearm Exercises & How to Perform Them

The forearms are an often-overlooked muscle group, but they play a crucial role in many daily activities and athletic pursuits. Strong forearms can help with grip strength, wrist stability, and overall upper body strength. To help you get the most out of your workouts, we’ve put together a list of the best forearm exercises.

1. Farmer’s Walk:

The Farmer’s Walk is a simple yet effective exercise that involves walking while holding heavy weights in both hands. It primarily targets the muscles of the forearms, but also works the muscles of the upper back, shoulders, core, and legs. Here’s how to perform the exercise:

1. Stand with your feet shoulder-width apart, and place a heavy weight (such as a dumbbell, kettlebell, or trap bar) on the ground in front of you.
2. Bend down and grasp the weight with both hands, keeping your back straight and your shoulders pulled back.
3. Stand up straight and lift the weight off the ground, keeping it close to your body.
4. Walk forward while maintaining a straight posture and taking short, quick steps. Keep your core tight and your shoulders pulled back.
5. Walk for a certain distance or time (e.g. 30 seconds) before setting the weight down and resting.

Benefits of the Farmer’s Walk:

Benefits of the Farmer’s Walk for the forearms include:
1. Improved grip strength: Holding heavy weights for an extended period of time can help increase grip strength and endurance, which can benefit many other exercises and activities.
2. Increased forearm size: The constant tension placed on the forearm muscles during the Farmer’s Walk can lead to muscle hypertrophy and increased size.
3. Improved wrist stability: The exercise can help strengthen the muscles and ligaments of the wrist, which can improve overall wrist stability and reduce the risk of injury.
4. Improved posture and core strength: The exercise requires you to maintain a straight posture and engage your core muscles, which can help improve overall posture and core strength.

Overall, the Farmer’s Walk is a versatile and effective exercise that can benefit anyone looking to increase grip strength, forearm size, and overall strength and stability.

2. Reverse Curl:

The reverse curl is a strength training exercise that targets the muscles of the forearm, specifically the brachioradialis muscle. Here’s how to perform the exercise:

1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip (palms facing down) and your hands slightly wider than shoulder-width apart.
2. Keep your elbows close to your body and lift the barbell towards your chest by bending your elbows.
3. Pause briefly at the top of the movement and then lower the barbell back down to the starting position.
Repeat for the desired number of repetitions.

Benefits of Reverse Curls:

Benefits of performing reverse curls include:
1. Increased forearm strength: The reverse curl targets the brachioradialis muscle, which is responsible for forearm flexion. By performing this exercise, you can increase the strength of this muscle, which can improve your grip strength and overall arm strength.
2. Improved grip strength: The brachioradialis muscle is also responsible for wrist stabilization and grip strength. By targeting this muscle with the reverse curl, you can improve your ability to grip and hold onto heavy objects.
3. Reduced risk of injury: Strong forearms can help protect the wrist and elbow joints from injury during activities that require gripping or lifting.

It’s important to note that the reverse curl is an advanced exercise and should only be performed by those with a strong foundation in weightlifting. Additionally, it’s important to use proper form and start with a light weight to avoid injury.

3. Wrist Curls:

Wrist curls are a simple yet effective exercise for strengthening the muscles of the forearm. Here’s how to perform wrist curls:

1. Sit on a bench or chair and hold a dumbbell in one hand with your palm facing up.
2. Rest your forearm on a flat surface such as a bench or table with your wrist hanging over the edge.
3. Slowly curl your wrist upwards, keeping your forearm and elbow stationary, until your hand is fully flexed.
4. Pause for a moment at the top of the movement, then slowly lower your hand back down to the starting position.
5. Repeat for the desired number of reps, then switch to the other arm.

Benefits of Wrist Curls:

Here are some benefits of wrist curls:
1. Improved grip strength: Wrist curls primarily target the muscles responsible for wrist flexion and extension, which are important for gripping objects.
2. Better forearm endurance: By strengthening the muscles of the forearm, wrist curls can help you perform activities that require a strong grip for longer periods of time without fatiguing.
3. Injury prevention: Strengthening the muscles of the forearm can help prevent common injuries such as tennis elbow and carpal tunnel syndrome.
4. Improved sports performance: Many sports require a strong grip and forearm strength, such as rock climbing, weightlifting, and tennis. Wrist curls can help improve performance in these activities.

Remember to start with a light weight and gradually increase as your strength improves.

4. Hammer Curl:

Hammer curls work the brachialis muscle, which is located on the inside of the upper arm. To perform a hammer curl, hold a dumbbell in each hand with your palms facing inwards, then curl the weights towards your shoulders.

Benefits of Hammer Curls:

Here are some benefits of performing hammer curls:

  1. Builds forearm strength: Hammer curls are one of the best exercises to target the brachioradialis, which is a key muscle responsible for forearm strength.
  2. Helps with grip strength: Hammer curls work the muscles responsible for gripping, making it an effective exercise for improving grip strength.
  3. Helps with bicep development: While the main focus of hammer curls is on the forearms, the biceps are also engaged during the movement, making it a great exercise for overall arm development.
  4. Increases range of motion: By targeting the brachioradialis, hammer curls can help to increase your range of motion and flexibility in your wrists and forearms.

5. Towel Pull-Ups:

Towel pull-ups are a great exercise to develop your forearms and grip strength. Here’s how to perform them:

  • Find a sturdy bar that can support your body weight.
  • Take two small towels and fold them in half lengthwise. Place each end of the towel over the bar and make sure they are even.
  • Grab onto the towels with an overhand grip, making sure your hands are shoulder-width apart.
  • Engage your core and lift your body up towards the bar, pulling your chin up over the bar.
  • Slowly lower your body back down to the starting position.
  • Repeat for the desired number of repetitions.

Benefits of towel pull-ups:

  • Grip strength: Towel pull-ups require you to grip the towels tightly, which will help develop your grip strength.
  • Forearm strength: Since towel pull-ups require you to grip the towels with your fingers, they are an effective way to build your forearm muscles.
  • Upper body strength: Pull-ups in general are a great exercise for developing upper body strength, and towel pull-ups are no exception.
  • Core strength: Engaging your core during towel pull-ups helps strengthen your abdominal muscles.

Overall, towel pull-ups are a challenging exercise that can help you develop several different areas of strength. Just be sure to start with a bar that can support your body weight and work your way up to more challenging variations as you progress.

6. Plate Pinches:

Plate pinches are a simple yet effective forearm exercises for strengthening the forearms. Here are the steps to perform plate pinches:

  • Find a weight plate that you can grip comfortably with one hand, such as a standard weightlifting plate.
  • Hold the plate by gripping the edges with your fingers, with your thumb on the other side of the plate.
  • Lift the plate up off the ground, keeping it level.
  • Hold the plate for a designated amount of time, anywhere from 10 seconds to a minute or longer.
  • Lower the plate back down to the ground.
  • Repeat for several sets.

Benefits of Plate Pinches:

Here are some benefits of performing plate pinches:

  • Improved grip strength: Plate pinches target the muscles in your forearms that are responsible for gripping and holding objects, which can help improve your overall grip strength.
  • Increased forearm muscle size: By working the muscles in your forearms, plate pinches can help increase the size and definition of these muscles over time.
  • Reduced risk of injury: Strengthening your forearms can help reduce your risk of injury when performing other exercises or activities that require grip strength, such as lifting heavy objects.
  • Improved performance in sports and daily activities: Stronger forearms can help improve your performance in sports that require grip strength, as well as in daily activities such as carrying groceries or lifting heavy objects.

Overall, plate pinches are a simple yet effective forearm exercises for improving grip strength and strengthening the muscles in your forearms.

7. Hand Gripper:

Hand grippers are a popular tool for performing forearm exercises, and they can provide a range of benefits, including increased grip strength and improved hand dexterity. Here’s how to perform a forearm exercise with a hand gripper:

  • Choose the right hand gripper: Hand grippers come in various resistance levels, so choose one that’s appropriate for your strength level. You can also choose a hand gripper with adjustable resistance, allowing you to increase or decrease the resistance as needed.
  • Hold the hand gripper properly: Hold the hand gripper in one hand, ensuring that your fingers are wrapped around the handles and your thumb is on top of the grip pad.
  • Squeeze the hand gripper: Squeeze the hand gripper together with your fingers and thumb, making sure to keep your wrist in a neutral position. Hold the squeeze for a few seconds before slowly releasing the grip.
  • Repeat the exercise: Repeat the exercise for a set number of repetitions, or until your grip strength begins to tire.


Some additional tips for performing forearm exercises with hand grippers include:

  • Start with a lower resistance level and gradually work your way up as your grip strength improves.
  • Incorporate hand gripper exercises into your overall strength training routine.
  • Don’t overdo it – start with a few sets of 10-15 repetitions and gradually increase the number of sets and repetitions over time.
  • Rest for at least a day between hand gripper workouts to allow your muscles to recover.

Benefits of Using Hand Grippers:

Some of the benefits of using hand grippers for forearm exercises include:

  • Improved grip strength: Regular hand gripper workouts can help increase your grip strength, making it easier to perform everyday tasks that require hand and wrist strength, such as carrying heavy objects or opening jars.
  • Increased hand dexterity: Using hand grippers can also help improve your hand dexterity, making it easier to perform fine motor tasks with your fingers and hands.
  • Reduced risk of injury: Strengthening your forearm muscles with hand grippers can help reduce your risk of developing wrist and hand injuries, such as carpal tunnel syndrome or tennis elbow.

Incorporating these forearm exercises into your workout routine can help you develop strong and powerful forearms. It’s essential to start with a weight that’s challenging but manageable and gradually increase the intensity over time. As with any exercise program, it’s important to consult with a doctor or fitness professional before starting a new routine, especially if you have any underlying medical conditions or injuries.

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