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Forearms Exercises

1 exercises that target the forearms, plus 7 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.

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

Also works your forearms

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

Pull-Up — works the lats

Pull-Up

Lats
Deadlift — works the glutes and hamstrings and lower back

Deadlift

GlutesHamstringsLower Back
Dumbbell Shrug — works the traps

Dumbbell Shrug

Traps
Dumbbell Biceps Curl — works the biceps

Dumbbell Biceps Curl

Biceps
Romanian Deadlift — works the hamstrings and glutes

Romanian Deadlift

HamstringsGlutes
Hanging Leg Raise — works the abs

Hanging Leg Raise

Abs
Kettlebell Swing — works the glutes and hamstrings

Kettlebell Swing

GlutesHamstrings

Other muscles

ChestFront DeltsSide DeltsRear DeltsBicepsTricepsTrapsLatsUpper BackLower BackAbsObliquesGlutesOuter HipsInner ThighsQuadsHamstringsCalves

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