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Best Forearm Exercises To Build Strength

For a completely ripped body, you'll need big forearms. Apart from aesthetics, there are other reasons to concentrate on the best forearm exercises to improve forearm strength.

Forearms are where strength begins. While we typically place a great deal of emphasis on developing bulging biceps and six-pack abs, the fact remains that the forearm muscles are the source of major carrying strength.

We have discussed in our previous blogs other arms and shoulders workouts that you might be interested in as well.

a guy doing bicep exercise

The 10 Best Workouts For Your Forearms

Start flexing those extensors to get the blood flowing with these 13 finest forearm workouts and exercises below:

The Dumbbell Wrist Flexion

This is a great complement to any forearm workout, despite its simplicity. The motion targets and strengthens your wrist flexors, which are important for grip strength. 

How to do this?

  • Begin by sitting on the edge of a bench and holding a dumbbell in your right hand.
  • The back of your right wrist should be on top of your right kneecap, and your right forearm should be on your right thigh.
  • Slowly lower the dumbbell as far as you can while focusing solely on your palm.
  • Throughout the exercise, maintain a strong and tight hold.
  • Curl the dumbbell toward your bicep without moving your arm off your thigh.
  • Return the dumbbell to neutral slowly.
  • Rep on the opposite side.

Wrist Extension using Dumbbells

This is essentially a reversal of the preceding forearm workout. The minor adjustment allows you to focus on your wrist extensor muscles, which aids in the development of forearm muscles and strength. 

How to do it?

  • Holding a dumbbell in your right hand, sit on the edge of a bench.
  • Place your right forearm, palm down, on the inside of your right thigh, and your right wrist on top of your right kneecap.
  • Curl the dumbbell up as far as you can towards your bicep, concentrating on isolating just your hand. Maintain a tight hold throughout the exercise.
  • Return the dumbbell to neutral slowly.
  • Rep on the opposite side.

Zottman’s Curl

The Zottman Curl is a complex activity that is one of the most effective ways to build forearm muscular strength. 

How to do it?

  • With your hands facing each other, stand with a dumbbell in each hand.
  • Curl the weights while maintaining control of your upper arms.
  • Rotate your palms to face your biceps at the top position while lifting the dumbbells.
  • Make sure your palms are facing down.
  • As in a reverse curl, steadily lower the weights.
  • Repeat.

The Hammer Curl 

This is a compound exercise that allows you to concentrate on your lower arm muscles through a contraction. It is mostly a biceps exercise. The hammer curl is not only one of the best forearm exercises, but it should also be included in all of your arm workouts. 

How to do it?

  • Raise one dumbbell until the forearm is parallel to the floor and the thumb is pointing at the shoulder.
  • Squeeze your biceps for a second and hold the position.
  • Return the dumbbell to the starting position slowly, then repeat with the opposite arm.

Reverse Curl

The reverse curl is a great forearm workout that can help improve blood flow and strengthen a muscle region that is typically overlooked. (specify target muscle) 

How to do it?

  • Grasp the bar with your palms facing down and overhand at shoulder width.
  • Curl the bar slowly while keeping your upper arms against your sides.
  • Squeeze your front delts when the tops of your hands reach them.
  • Maintain tension as you slowly lower the bar back to its starting position.

Farmer’s Walk

This is one of the most fundamental workouts for forearms, and you've probably done it accidentally. The action strengthens your wrist and finger flexors while also engaging a variety of other muscles in your body.

How to do it?

  • Hold a pair of heavy dumbbells at your sides, palms facing in, and stand with your feet shoulder-width apart.
  • Keep your core strong and your spine straight as you walk in a straight line with your shoulders engaged.
  • Repeat.


A list of forearm exercises is not complete without the basic chin-up. The complex exercise trains a variety of muscle groups in rapid succession, with a focus on your flexors. This is one of the most effective forearm workouts you can do at home.

How to do it?

  • Hands should be shoulder-width apart, palms facing you when you grasp the bar.
  • Pull yourself up by bringing your shoulder blades together while engaging your core.
  • Continue to pull until your chin reaches the top of the bar.
  • Hold the position at the top.
  • Slowly return to your starting position.
  • Repeat.

Deadlift Holds

This exercise turns one of the best posterior chain exercises into a difficult but efficient forearm and grip strengthener.

How to do it?

  • A huge barbell should be placed on the ground. 
  • Your toes should be under the bar and your feet should be hip-width apart. Squat down and take both hands off the bar.
  • Raise your chest by straightening your arms, lowering your hips, and straightening your arms. 
  • Firm up your abs and slightly arch your lower back.
  • Stand tall without bending your lower back by driving your feet into the ground.
  • Grasp the bar with both hands as tightly as you can and hold it there until your hands give out.
  • Push your hips back, bend your knees, and set the barbell back on the floor before dropping the weight.

Pull-Up Bar Hang

This is by far the easiest of the forearm exercises on this list, and it's a wonderful bodyweight workout that will engage your core and strengthen your lower arm muscles. This movement helps to strengthen your wrist and finger flexors in particular.

How to do it?

  • Reach up and grab the bar with a shoulder-width hold, palms facing forward, while standing beneath a pull-up bar.
  • Raise your legs above your head.
  • For 30 seconds, hang at arm's length with your arms straight and your ankles crossed behind you.
  • Repeat.

Crab Walk

This workout may appear awkward and unproductive, yet it is an excellent forearm exercise for bulk gain.

How to do it?

  • Face upwards while sitting on the ground.
  • So you're on all fours, bridging with your hips.
  • As quickly as you can, walk forward on your hands and feet.

a guy holding a dumbbell

If you are a beginner and want to develop your forearm grip, you might want to take a look at these forearm exercises for beginners.

Key Takeaways

We often prioritize developing bulging biceps and six-pack abs, but the truth is, forearm muscles bear a significant amount of weight. Your lower arm is stiff, and it acts as a conduit between your hands and your upper arm. 

When moving large goods, this relationship is crucial because it handles the majority of the resistance control. Your forearm muscles play an important role in your overall appearance, in addition to helping with regular lifting activities.

The list of the best workouts for forearms mentioned above can help you gain the forearm strength you want to achieve. Follow these forearm exercises and see the results in no time.

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