Best Exercises for Forearms
The forearms (lower arm between elbow and wrist) is responsible for grip strength and wrist movement. Here are the best exercises ranked by effectiveness.
#1. Pull-Ups Fitnit Tracked
Why it's great: Pull-Ups is a secondary mover for the forearms. Rated intermediate, burning ~8 cal/min.
Pull-ups are the gold standard upper body pulling exercise, building a wide, strong back and powerful arms. They're one of the best indicators of relative body strength.
Equipment: Pull-up-bar | Targets: Latissimus Dorsi, Biceps (primary), Rhomboids, Rear Deltoids, Forearms, Core (secondary)
Pros
- Best bodyweight exercise for back development
- Builds impressive pulling strength
- Strengthens grip and forearms
Cons
- Requires pull-up-bar
- Targets forearms as secondary
#2. Dumbbell Curls Fitnit Tracked
Why it's great: Dumbbell Curls is a secondary mover for the forearms. Rated beginner, burning ~4 cal/min.
Dumbbell curls are the quintessential arm exercise for building bicep strength and size. The unilateral nature of dumbbells helps identify and correct muscle imbalances between arms.
Equipment: Dumbbells | Targets: Biceps (primary), Brachialis, Forearms (secondary)
Pros
- Builds bicep size and strength
- Improves grip strength
- Unilateral training corrects imbalances
Cons
- Requires dumbbells
- Targets forearms as secondary
#3. Deadlifts
Why it's great: Deadlifts is a secondary mover for the forearms. Rated intermediate, burning ~9 cal/min.
The deadlift is a fundamental compound exercise that builds strength across the entire posterior chain. It's one of the best movements for developing raw strength, muscle mass, and functional fitness.
Equipment: Barbell | Targets: Hamstrings, Glutes, Erector Spinae (primary), Quadriceps, Forearms, Core, Trapezius (secondary)
Pros
- Builds total posterior chain strength
- One of the best exercises for building overall muscle mass
- Improves grip strength significantly
Cons
- Requires barbell
- Targets forearms as secondary
#4. Bench Press
Why it's great: Bench Press is a secondary mover for the forearms. Rated intermediate, burning ~6 cal/min.
The bench press is the most popular upper body exercise for building chest strength and muscle mass. It's a compound movement that also develops the triceps and anterior deltoids.
Equipment: Barbell | Targets: Chest, Triceps, Anterior Deltoids (primary), Biceps, Forearms, Core (secondary)
Pros
- Primary compound exercise for chest development
- Builds upper body pressing strength
- Targets multiple muscle groups simultaneously
Cons
- Requires barbell
- Targets forearms as secondary
Frequently Asked Questions
What is the best exercise for forearms?
The best exercise for forearms is pull-ups. It effectively targets the forearms as a primary mover. For best results, perform 3-4 sets of 8-12 reps with proper form.
How many exercises should I do for forearms?
2-3 exercises per muscle group per session is optimal, providing 10-20 total sets per week for growth without excessive fatigue.
How often should I train forearms?
Train forearms 2-3 times per week with 48+ hours rest between sessions for optimal growth and recovery.
Can Fitnit track forearms exercises?
Yes! Fitnit uses advanced body tracking technology to count reps and analyze form for exercises like pull-ups, dumbbell curls.
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