Forearm Exercises

The forearms are often overlooked muscles, but they are very important for training with weights, because your forearms should be strong for you to be able to grip the bar to hold the weight. Stronger forearms are also likely to result in better coordination for things such as catching a ball.

Forearm Exercises 1: Wrist Curls

The only moving parts in this exercise should be the wrists, therefore this is an isolation exercise, unlike most exercises on this site.

Rest your forearms either on your thighs, or kneel in front of a bench, and rest your forearms on the bench. Your wrists need to be just beyond the bench / your knees.

Hold a barbell with your palms facing up, and curl the bar toward you using only the wrists. Do this in a controlled manner, holding the curl before slowly releasing.

This exercise can be varied by using dumbbells, which will work the wrists independently so that they cannot rely upon one another for support.

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Forearm Exercises 2: Wrist Extensions

This exercise is almost identical to wrist curls, except the palm face downward, and the knuckles are ‘curled’ upwards instead.

Again, use your thighs or a bench. Palms facing downwards, and slowly curl the barbell upwards so that your knuckles rotate toward your body. Hold at the full contraction, then slowly release back to the neutral position.

This exercise may also be varied by using dumbbells, which will work the forearms a little harder, since each arm is working in isolation.

Forearm Exercises 3: Reverse Barbell Curl

This exercise is very similar to the standard barbell curl, but instead of working the biceps, works the forearms.

Grip the barbell with the palms facing down and the arms by your sides.

Curl the bar up toward your shoulder in a controlled manner. Hold the position when close to the shoulder, before lowering, again in a controlled manner.

This exercise may be varied by sitting, or using a preacher bench. Dumbbells may also be used in place of a barbell.

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Forearm Exercises 4: Forearm Rotation

This exercise will build up the rotational strength of your forearms.

Lie on your side on the floor, with your top arm bent at ninety degrees, and resting it on your hip.

Holding a dumbbell, starting with the little finger closest the floor, rotate your forearm, until the thumb faces the floor, before rotating back to the little finger being closest to the floor. Perform the exercise in a controlled manner.