132 exercises
The Best 132 Forearm Exercises with Videos & Tips
Browse forearm exercises targeting the brachioradialis, wrist flexors, and extensors. Each movement features HD video demonstrations and technique cues to help you develop grip strength, improve wrist stability, and support performance in compound lifts.
Frequently Asked Questions
Do I need to train forearms directly?
It depends on your goals. If your grip fails before your target muscle during deadlifts, rows, or pull-ups, direct forearm training will help. Exercises like wrist curls, reverse curls, and farmer's walks build the wrist flexors, extensors, and brachioradialis that control grip strength, which eliminates the weak link in your pulling movements.
What causes forearm pain during curls?
Forearm pain during curls usually comes from excessive wrist extension under load, tight forearm flexors, or gripping the bar too hard. Using an EZ bar instead of a straight barbell, warming up with light wrist circles, and keeping your wrists neutral during curls typically resolves the issue. Persistent pain may indicate medial epicondylitis (golfer's elbow), which requires rest and targeted rehab.
How do I improve my grip strength?
The most effective grip exercises are farmer's walks, dead hangs, plate pinches, and wrist curls, covering crush grip, support grip, and pinch grip. Train grip 2–3 times per week at the end of your session so it does not limit your performance on other lifts. Avoid using straps on your warm-up sets to build grip naturally before relying on them for heavy working sets.
