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
The Bodyweight Kneeling to Hand Tap is a dynamic exercise that helps improve core stability, coordination, and balance. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for home workouts or as part of a warm-up routine. Execution Begin in a kneel
The Bodyweight Kneeling to Hand Tap is a dynamic exercise that helps improve core stability, balance, and coordination. This exercise requires no equipment and can be performed anywhere, making it an excellent choice for home workouts or as part of a warm-up routine. Instructions Begin on your
The Boxing Jab is a fundamental boxing technique that not only improves your punching power but also your coordination, speed, and overall fitness. This exercise simulates a direct forward punch focused on speed and precision, offering unique benefits for both your physical and mental well-being. E
The Boxing Right Hook is a powerful exercise that not only improves your boxing skills but is also an excellent way to train your upper body and core. This exercise helps build explosive strength and speed while also improving your coordination and balance. Execution Begin in a boxing stance wit
Cable bar curls are a variation of barbell bicep curls. However, an important difference is how the resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which the cable is pulled. Because of the ci
By performing the barbell biceps curl with the hands facing palms down/back, the biceps themselves can contribute less. The brachioradialis is the only muscle in the forearms that also crosses the elbow joint. When the forearm is rotated into this unfavorable angle for the biceps, the brachio
Cable Bicep Curls are a popular exercise for strengthening and shaping the biceps. This exercise uses a cable machine, which provides constant resistance throughout the entire movement. This offers unique benefits compared with traditional dumbbell curls. Execution Set the cable machine to the l
The Cable Biceps Curl is a popular exercise that targets the strengthening and toning of your biceps. This exercise provides constant resistance through the cable, creating a unique challenge compared with traditional dumbbell curls. Execution Set the cable machine to the lowest position and att
The Cable Biceps Curl with an EZ-bar is a popular exercise for strengthening and shaping your biceps. This exercise provides constant resistance through the cable, creating unique tension on the muscles throughout the entire movement. Execution Set the cable machine to the lowest position and at
The Cable Close-Grip Curl is an effective exercise for strengthening and building the biceps using a cable machine. This exercise provides constant resistance throughout the entire movement, resulting in an intense biceps workout. Execution Set the cable machine to the lowest position and attach
The Cable Close-Grip Front Lat Pulldown is an effective exercise for strengthening and shaping your back muscles. By using the close-grip technique, you place more emphasis on the inner portion of the latissimus dorsi, helping create a broader, more defined back. Execution Begin by setting the c
Concentration curls are an exercise that isolates the biceps as much as possible. The most important aspect is fixing the upper arms and upper body so they cannot assist in the movement. In addition to dumbbells, this exercise can also be performed using a cable machine. An important difference fro
This exercise trains the triceps by extending the arms against cable resistance. Using cables provides more even resistance throughout the entire range of motion than variations of this exercise with free weights. This makes the exercise easier and safer for beginners. There are several cable e
Introduction: The Cable Front Raise Double Arm is an effective exercise for strengthening and defining the shoulder muscles. This exercise uses a cable machine, providing constant resistance throughout the movement, which leads to better muscle activation. Execution: Begin by setting the cable mach
Performing the biceps curl with the hands held with the palms facing each other (neutral grip) can reduce the contribution of the biceps themselves. The brachioradialis is the only forearm muscle that also crosses the elbow joint. When the forearm is rotated into this position, which is unfavorable
The Cable Hammer Curl is an effective exercise for strengthening and building the biceps and forearm muscles. This variation of the traditional curl uses a cable machine, providing constant resistance throughout the movement. This helps maximize muscle activation and improve muscle definition. Exec
Introduction: The Cable Handle Biceps Curl is an effective exercise for training your biceps. By using a cable machine, this exercise provides constant resistance throughout the entire movement, resulting in a more intense biceps workout. Execution: Follow these steps to perform the Cable Handle Bi
The cable kneeling row is an exercise that primarily focuses on pulling the elbows backward using the latissimus dorsi. The trapezius and rhomboids assist by pulling the shoulders backward. In appearance, the exercise closely resembles the archer stand shoulder pull. However, the lower elbow positio
If you're looking for an effective exercise to strengthen and shape your triceps, the Cable Neutral-Grip Kickback is an excellent choice. This exercise offers a unique way to isolate and train the triceps, with less risk of injury compared with free weights. Execution Set the cable machine to th
The Cable One Arm Inner Biceps Curl is an effective exercise for isolating and strengthening the biceps. This exercise specifically targets the inner biceps, helping you achieve complete biceps development. The unique benefit of this exercise is the ability to train each arm separately, which helps
Introduction The Cable One-Arm Bent-Over Row is an effective exercise that targets the back muscles, with a particular focus on the lats and rhomboids. Using one arm at a time allows you to concentrate on the muscle contraction and promote symmetrical back development. Execution Set the cable ma
Cable one-arm biceps curls are a variation of dumbbell curls and cable bar curls. An important difference from dumbbell curls is the way resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle at which t
The cable one-arm bicep curl is a variation of the dumbbell curls and cable bar curls. An important difference from the dumbbell curls is how the resistance is distributed more evenly throughout the movement. This does not mean that the resistance remains constant. It varies depending on the angle a
The Cable One-Arm Curl is an effective exercise for improving the strength and definition of your biceps. Using a cable machine provides constant resistance throughout the movement, which leads to better muscle activation compared with traditional dumbbell curls. Execution Set the cable machine