Forearms Exercises: 14 Moves With Animated Demos

A 20-minute forearms workout

What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.

Front

Back

Forearms

Wrist flexors · brachioradialis

What it does

Grip, wrist control and elbow flexion with the thumb up.

How to train it

Heavy pulls, rows and carries train grip well. Hammer curls hit the brachioradialis directly.

Best exercises for your forearms

Hammer Curl: works the biceps and forearms

Hammer Curl

BicepsForearms· Dumbbells

Cable Rope Hammer Curl: works the biceps and forearms

Cable Rope Hammer Curl

BicepsForearms· Cable

Also works your forearms

Not the main target in these, but a hard-working supporting muscle.

Pull-Up: works the lats

Pull-Up

Deadlift: works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back

Dumbbell Shrug: works the traps

Dumbbell Shrug

Dumbbell Biceps Curl: works the biceps

Dumbbell Biceps Curl

Romanian Deadlift: works the hamstrings and glutes

Romanian Deadlift

HamstringsGlutes

Dumbbell Romanian Deadlift: works the hamstrings and glutes

Dumbbell Romanian Deadlift

HamstringsGlutes

Hanging Leg Raise: works the abs

Hanging Leg Raise

Kettlebell Swing: works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings

Cable Biceps Curl: works the biceps

Cable Biceps Curl

Assisted Pull-Up: works the lats

Assisted Pull-Up

Close-Grip Lat Pulldown

T-Bar Row: works the upper back and lats

T-Bar Row

Other muscles

Chest Front Delts Side Delts Rear Delts Biceps Triceps Traps Lats Upper Back Lower Back Abs Obliques Glutes Outer Hips Inner Thighs Quads Hamstrings Calves

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