Explore forearm exercises with dumbbells, barbells, and cables. Learn practical technique cues for controlled grip and wrist training.
Train your forearms with exercises that challenge grip, wrist control, and muscular endurance. Use dumbbells, barbells, cables, or bodyweight, and select a load that matches your experience.
Forearm exercises include wrist curls, reverse wrist curls, farmer’s carries, and a range of grip drills. The emphasis varies: some movements use repeated wrist motion, while others focus on holding or carrying weight. A controlled tempo and stable wrist position make it easier to apply the intended technique.
Choose a weight you can lift without swinging or losing wrist alignment. For wrist curls, support the forearm and move through a comfortable range. Increase resistance gradually, and stop if you feel sharp or persistent pain; seek qualified coaching if your technique is unclear.
364 exercises
Forearms Clear filter
Introduction The Dumbbell Strict Curl is a classic strength exercise that focuses on developing the biceps. This exercise is unique because it requires strict form, meaning that your body remains stable while only your arms move. This provides an isolated biceps workout, which can lead to greater mu
The Dumbbell Suitcase Carry is a simple yet highly effective exercise that helps build strength and stability. This exercise simulates carrying a suitcase, creating a unique load on your body and contributing to better posture and grip strength. Execution Begin by choosing a suitable dumbbell. T
The Dumbbell Svend Press is a unique exercise that targets the chest muscles, but with a twist. Unlike traditional chest exercises, this exercise emphasizes squeezing the chest muscles throughout the entire movement, resulting in intense muscle activation. Execution Begin by standing in a stable
As the name suggests, the main movement is extending the arms (extension) by contracting the triceps. This is done by bringing the weight up from behind the head. In this version, the resistance is provided by a single dumbbell. Because the upper arms are directed upward, there is a relatively large
The upright row is an exercise targeting all heads of the deltoid (shoulder muscle). Although it is primarily performed for the rear head of the shoulder, studies show that the middle and front heads work approximately equally hard. Nevertheless, it is not surprising that this exercise is aimed at t
If you're looking for an effective way to train your biceps, the Dumbbell Waiter Biceps Curl is an excellent choice. This exercise is unique because it forces you to train your biceps in an isolated manner, which can lead to better muscle definition and growth. Execution Begin by holding a dumbb
The Dumbbell Wide Row is an effective exercise for strengthening your upper back and shoulders. This exercise not only helps build muscle mass but also improves your posture and supports shoulder health. Execution Place your feet shoulder-width apart and slightly bend your knees. Hinge for
The dumbbell wrist curl targets the so-called wrist flexors: the muscles on the inner side of the forearm that flex the wrist and fingers. Dumbbell Wrist Curl Muscles involved: Forearms: Wrist flexors Dumbbell Wrist Curl Setup Grasp relatively light dumbbells with your palms facing forward
The Dumbbell Wrist Curl exercise is a fantastic way to improve the strength and flexibility of your wrists and forearms. This exercise specifically targets the muscles around your wrist, which is essential for improving your grip strength and supporting other strength exercises. Execution Sit on
The Dumbbell Wrist Curl is an effective exercise focused on strengthening your forearms. This exercise is unique because it specifically targets the wrist flexors, which can lead to improved grip strength and forearm development. Execution Sit on a bench with a dumbbell in each hand, palms facin
Introduction: Dumbbell wrist curls are an excellent exercise for strengthening the forearms. This exercise specifically targets the wrist flexors and helps improve grip strength, which is essential for various sports and daily activities. Execution: Begin by sitting on a bench with a dumbbell in ea
The dumbbell wrist twist engages almost all the muscles in the forearm. The so-called supinators and pronators provide the rotation. The flexors on the outside and extensors keep the wrist straight. However, the resistance in all these directions is limited. The supinators include not only muscles i
The Dumbbell Zottman Curl is a versatile exercise that trains both your biceps and forearms in a unique way. By combining a traditional curl and a reverse curl in one movement, this exercise offers a comprehensive approach that is not often found in other exercises. Execution Begin by holding a
The Dumbbell Zottman Preacher Curl is a unique exercise that effectively trains both the biceps and forearms. This exercise combines a traditional curl with a wrist rotation, providing a comprehensive workout that improves not only your strength but also your grip. Execution Find a preacher benc
The Elbow Back Stretch is a simple but effective exercise for stretching the muscles in your shoulders, arms, and chest. This stretch helps improve flexibility and can reduce tension in the upper back. Instructions Begin by standing upright with your feet shoulder-width apart. Extend your arms
The Elbow Extension and Supination-Pronation Forearm Stretch is an excellent exercise for improving the flexibility and strength of your forearms. This exercise not only helps strengthen the muscles but also improves the range of motion in your wrists and elbows. Instructions Begin by extending
The Elbow Flexor Stretch is a simple yet effective exercise for improving flexibility and range of motion in your arms. This stretch helps loosen the muscles around your elbows, which is essential for anyone who regularly strength trains or frequently performs the same arm movements in daily life.
The Elbow Lift is an effective exercise that targets upper-body strength, with a particular focus on the shoulders, chest, and triceps. This exercise is ideal for improving posture and adding strength to your upper body without using weights. Execution Begin in a standing position with your feet
The External Shoulder Rotation is an effective exercise for strengthening the rotator cuff muscles in your shoulder. This exercise helps improve the stability of your shoulder joint, which is essential for both daily activities and sports performance. Execution Begin by holding a light dumbbell
The EZ Bar Biceps Curl with a wide grip is an effective exercise for strengthening and increasing the size of your biceps. This variation places a unique load on the muscles through the wide grip, which may lead to improved muscle growth and strength. Execution Stand upright with your feet shoul
The EZ Bar Curl is a popular exercise for strengthening and building the biceps. Thanks to the shape of the EZ bar, which is designed to reduce strain on the wrists, you can perform the exercise more comfortably than with a straight barbell. Execution Stand upright with your feet shoulder-width
Introduction: The EZ Bar Preacher Curl is a popular exercise for strengthening your biceps. The support of the preacher bench isolates your arm, providing a more intense biceps workout. Execution: Set up the preacher bench and adjust it so that you are seated comfortably with your arms resting
Barbell biceps curls are a popular exercise for the biceps. However, the angle of the wrists can cause pain and injuries. The curved EZ bar provides a more natural hand position throughout the movement. For this biceps exercise, the EZ bar is therefore often the preferred choice. The bar can be held
If you're looking for an effective way to train your biceps, the close-grip EZ-bar biceps curl is an excellent choice. This exercise specifically targets the biceps brachii and offers a unique way to build strength and mass with a focus on the inner biceps. Execution Begin by selecting the appro