Best Forearms Exercises
A curated list of 19 movements that build the forearms. Each guide includes technique cues, common mistakes, target rep ranges, and a progression scheme that auto-adjusts based on your real lifts.
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19 exercises
Wrist Curl
Forearms · Dumbbell · 12–20 reps
Wrist Extension
Forearms · Dumbbell · 12–20 reps
Barbell Wrist Curl
Forearms · Barbell · 12–20 reps
Farmer's Carry
Forearms · Dumbbell · 20–40 reps
Dead Hang
Forearms · Bodyweight · 20–45 reps
Towel Hang
Forearms · Bodyweight · 15–40 reps
Cable Wrist Curl
Forearms · Cable · 12–20 reps
Cable Reverse Wrist Curl
Forearms · Cable · 12–20 reps
- Barbell Reverse Wrist Curl Forearms · Barbell · 12–20 reps
- Cable Wrist Roller Forearms · Cable · 12–20 reps
- Trap Bar Farmer's Carry Forearms · Barbell · 20–40 reps
- Kettlebell Farmer's Carry Forearms · Kettlebell · 20–40 reps
- Dumbbell Suitcase Carry Forearms · Dumbbell · 20–40 reps
- Barbell Farmer's Hold Forearms · Barbell · 20–45 reps
- Kettlebell Suitcase Carry Forearms · Kettlebell · 20–40 reps
- Kneeling Wrist & Forearm Stretch Forearms · Bodyweight · 20–45 reps
- Tyler Twist Forearms · Resistance band · 10–15 reps
- Farmer's Walk Forearms · Dumbbell · 1–5 reps
- Rickshaw Carry Forearms · Bodyweight · 1–5 reps
Exercise illustrations: Illustration: Everkinetic (CC BY-SA 4.0)
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