Exercises For Forearm Muscles

We have 64 such exercises in our directory. Jump to the Directory

Best 15 Exercises For Forearm Muscles

by Valerie Zeller Valerie Zeller

Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl
Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl

Reverse Grip Dumbbell Preacher Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Reverse Grip Dumbbell Preacher Curl

  • Start out sitting on a preacher bench with the upper arms leaning upon the padding and gripping a dumbbell in one side with a reverse handle.

  • Slowly raise the dumbbell up towards your shoulders, squeezing in your forearms and hold for a count.

  • Return back to the starting position.

  • Repeat for as many reps and sets as desired.

Push-Ups
Push-Ups
Push-Ups

Push-Up

Push-Ups is a bodyweight exercise that works your abs, triceps, deltoids, pecs, forearm muscles and side deltoids and is a great basic move. When done correctly, it can effectively target your arms, chest, core, forearms, shoulders, upper body, upper chest and waist. It requires no equipment to do.

How to do Push-Ups

  • Start out on your hands and knees in a different push up pose.

  • Squeeze the glutes and put one elbow back to the floor preceded by the other so that your upper body is balanced upon your forearms.

  • Go back to the beginning point by straightening out one arm and then the other.

  • Repeat for as many reps and sets needed.

Farmers Walk
Farmers Walk
Farmers Walk

Farmers Walk

Farmers Walk is a strength exercise that works your abs, traps, quadriceps, glutes and forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, buttocks, core, forearms, hips, legs, lower body, neck, shoulders, upper back, upper body, upper legs and waist. It requires dumbbells to do.

How to do Farmers Walk

  • Place a heavy dumbbell or farmer's hold bar in either side.

  • Stand up and step forward for the required period.

Reverse Grip Barbell Preacher Curl
Reverse Grip Barbell Preacher Curl
Reverse Grip Barbell Preacher Curl

Reverse Grip Barbell Preacher Curl

Reverse Grip Barbell Preacher Curl is a strength exercise that works your biceps and forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires barbell to do.

How to do Reverse Grip Barbell Preacher Curl

  • Start by setting up a weighted barbell or EZ bar with the weight that you would like to use to conduct this exercise.

  • Instead sit back on the bench with the feet down on the floor and arms stretched out holding onto the bar in an overhand reversal grasp.

  • Slowly twist the bar back into your elbows, isolating and gripping your hands, and keep for a count.

  • Go back to the starting spot.

  • Repeat with as many reps and sets as needed.

Wrist Curl
Wrist Curl

Wrist Curl

Wrist Curl is a strength exercise that works your biceps, triceps and forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires barbell to do.

How to do Wrist Curl

  • Start off by rising the barbell on the floor in front of a flat table.

  • Sit back on the bench with the knees hip width apart.

  • Using your hands to take the barbell to lift it up so that your forearms are flat on your thighs and palms upward.

  • Start out by curling the wrist upwards and exhaling.

  • Slowly bring the hand back down to the beginning point when inhaling.

  • Continue with the required number of repetitions and sets.

  • Tips :

  • Refrain from raising the forearms through this workout.

Dumbbell One Arm Seated Wrist Curl
Dumbbell One Arm Seated Wrist Curl

Dumbbell One Arm Seated Wrist Curl

Dumbbell One Arm Seated Wrist Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Dumbbell One Arm Seated Wrist Curl

  • Start out sitting on the end of a long bench with the feet down on the floor and holding a dumbbell in one hand using an underhand handle.

  • Place the arm carrying the dumbbell on the same leg and the weight is taken forward.

  • Slowly lower the weight down behind your hip, pinch with your forearm and keep for a count.

  • Go back to the starting spot.

  • Repeat for as many reps and sets as desired.

One Arm Reverse Grip Dumbbell Curl
One Arm Reverse Grip Dumbbell Curl

One Arm Reverse Grip Dumbbell Curl

One Arm Reverse Grip Dumbbell Curl are a strength exercise that works your forearm muscles and are a great basic move. When done correctly, they can effectively target your arms, forearms and upper body. They require dumbbells to do.

How to do One Arm Reverse Grip Dumbbell Curl

  • Start out standing up upright, foot shoulder width apart with arms resting by the sides carrying a dumbbell in one hand with a palms down reverse grip.

  • Slowly raise the dumbbell up to your neck, squeeze your hand, and keep for a count.

  • Return back to the starting position

  • Continue with as many reps and sets as needed.

Reverse Grip Dumbbell Curl
Reverse Grip Dumbbell Curl

Reverse Grip Dumbbell Curl

Reverse Grip Dumbbell Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Reverse Grip Dumbbell Curl

  • Start out standing up upright, foot shoulder width apart with arms resting by your sides carrying a dumbbell in each hand with a palms down reverse grip.

  • Slowly with raise the dumbbells up to your knees, squeeze your hand, and keep for a count.

  • Go back to the starting spot.

  • Repeat with as many reps and sets as needed.

Standing Alternating Reverse Grip Dumbbell Curl
Standing Alternating Reverse Grip Dumbbell Curl

Standing Alternating Reverse Grip Dumbbell Curl

Standing Alternating Reverse Grip Dumbbell Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do Standing Alternating Reverse Grip Dumbbell Curl

  • Start off standing up straight, feet shoulder width apart and arms rested at your sides holding a dumbbell in each hand with a palms down reverse grip.

  • Slowly with one arm elevate the dumbbell up to your shoulder, squeezing your forearm, and hold for a count.

  • Return back to the starting position and repeat with the opposite arm.

  • Repeat for as many reps and sets as desired.

Ez Bar Reverse Grip Preacher Curl
Ez Bar Reverse Grip Preacher Curl

Ez Bar Reverse Grip Preacher Curl

Ez Bar Reverse Grip Preacher Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires ez-bar to do.

How to do Ez Bar Reverse Grip Preacher Curl

  • Start off sitting on a preacher bench and carrying a weighted EZ Bar in your hands with arms resting on the floor.

  • Slowly raise the bar up into your elbows, gripping your forearms and keeping for a count.

  • Go back to the starting spot.

  • Repeat with as many reps and sets as needed.

Reverse Grip Barbell Curl
Reverse Grip Barbell Curl

Reverse Grip Barbell Curl

Reverse Grip Barbell Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires barbell to do.

How to do Reverse Grip Barbell Curl

  • Walk with the foot back width apart.

  • Bending at the knees pick up barbell.

  • Keep the hands faced downward raise the barbell to your shoulders while standing up straight.

  • Should not raise your upper arms but extend just at the knees, with your forearms going.

  • Hold the hand straight when lifting and dropping the barbell.

  • Repeat with the same number of reps.

  • Before the placed bent at the knees and put the barbell down.

Barbell Reverse Grip Curl
Barbell Reverse Grip Curl

Barbell Reverse Grip Curl

Barbell Reverse Grip Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires ez-bar to do.

How to do Barbell Reverse Grip Curl

  • Start out standing up straight with your feet shoulder width apart and gripping a weighted EZ Bar in your hands at waist height in a reverse grip.

  • Slowly raise the bar up into your elbows, gripping your forearms and keeping for a count.

  • Go back to the starting spot.

  • Repeat with as many reps and sets as needed.

One Arm Dumbbell Wrist Curl Over Bench
One Arm Dumbbell Wrist Curl Over Bench
One Arm Dumbbell Wrist Curl Over Bench

One Arm Dumbbell Wrist Curl Over Bench

One Arm Dumbbell Wrist Curl Over Bench is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do One Arm Dumbbell Wrist Curl Over Bench

  • Start out sitting in front of a horizontal bench with the forearms resting upon the padding and holding a dumbbell in one side with a neutral handle.

  • Slowly drop the dumbbell down below the bench as far as possible locking the forearms and keep for a count.

  • And return back to the starting spot.

  • Repeat for as many reps and sets as needed.

Weight Plate Pinch Press
Weight Plate Pinch Press

Weight Plate Pinch Pres

Weight Plate Pinch Press is a strength exercise that works your forearm muscles and is a great simple move. When done correctly, it can effectively target your arms, forearms and upper body. It requires weight plates to do.

How to do Weight Plate Pinch Press

  • To begin this exercise; start off by taking two weight plates and putting them together.

  • Take your fingertips and thumb and press the plates close, keeping the spot for as long as possible.

  • Repeat this exercise for as many repetitions as required.

One Arm Seated Reverse Grip Dumbbell Wrist Curl
One Arm Seated Reverse Grip Dumbbell Wrist Curl

One Arm Seated Reverse Grip Dumbbell Wrist Curl

One Arm Seated Reverse Grip Dumbbell Wrist Curl is a strength exercise that works your forearm muscles and is a great basic move. When done correctly, it can effectively target your arms, forearms and upper body. It requires dumbbells to do.

How to do One Arm Seated Reverse Grip Dumbbell Wrist Curl

  • Start out sitting on the end of a long bench with the foot down on the floor and holding a dumbbell in one hand using a reverse handle.

  • Place the arm carrying the dumbbell on the same limb while the weight is stretched forward.

  • Slowly drop the weight down behind your hip, pinch with your forearm and keep for a count.

  • Go back to the starting spot.

  • Continue with as many reps and sets as needed.

Looking for more?

Check out these 64 exercises which target your arms, forearms, upper body, core and shoulders. Most of them require either dumbbells or weight machine, barbell, ez-bar or no equipment and you can do them either at gym or at home or outdoor.

Active Filters: exercises for forearm muscles

Looking for something else? Take a look at workouts for forearm muscles.

Looking for stretches for forearm muscles instead?

Exercise Directory

FILTER

Frequently Asked Questions

How many exercises for forearm muscles are there?

Now we have 64 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work forearm muscles, biceps, abs, triceps and wrist flexors.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.