117 Best Forearms Exercises, With Photos and Muscle Maps

Between the elbow and the wrist. Grip strength and wrist movement.

Front
Back

Forearms highlighted on the body.

Exercises 117
Primary Target 23 movements
Stretches 4
Location Between the elbow and the wrist

Forearms Exercises — Primary Target 23

These load the forearms directly. Fitnit-tracked movements first, then those with step-by-step photographs.

Cable Wrist Curl Cable Wrist Curl beginner Cable Machine Finger Curls Finger Curls beginner Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Palms-Down Dumbbell Wrist Curl Over A Bench beginner Dumbbells Palms-Down Wrist Curl Over A Bench Palms-Down Wrist Curl Over A Bench beginner Barbell Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench beginner Barbell Palms-Up Dumbbell Wrist Curl Over A Bench Palms-Up Dumbbell Wrist Curl Over A Bench beginner Dumbbells Seated Dumbbell Palms-Down Wrist Curl Seated Dumbbell Palms-Down Wrist Curl beginner Dumbbells Seated Dumbbell Palms-Up Wrist Curl Seated Dumbbell Palms-Up Wrist Curl beginner Dumbbells Seated One-Arm Dumbbell Palms-Up Wrist Curl Seated One-Arm Dumbbell Palms-Up Wrist Curl beginner Dumbbells Seated Palm-Up Barbell Wrist Curl Seated Palm-Up Barbell Wrist Curl beginner Barbell Seated Palms-Down Barbell Wrist Curl Seated Palms-Down Barbell Wrist Curl beginner Barbell Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Seated Two-Arm Palms-Up Low-Pulley Wrist Curl beginner Cable Machine Standing Olympic Plate Hand Squeeze Standing Olympic Plate Hand Squeeze beginner Not specified Standing Palms-Up Barbell Behind The Back Wrist Curl Standing Palms-Up Barbell Behind The Back Wrist Curl beginner Barbell Wrist Roller Wrist Roller beginner Not specified Wrist Rotations with Straight Bar Wrist Rotations with Straight Bar beginner Barbell Bottoms-Up Clean From The Hang Position Bottoms-Up Clean From The Hang Position intermediate Kettlebell Dumbbell Lying Pronation Dumbbell Lying Pronation intermediate Dumbbells Dumbbell Lying Supination Dumbbell Lying Supination intermediate Dumbbells Farmer's Walk Farmer's Walk intermediate Not specified Plate Pinch Plate Pinch intermediate Not specified Rickshaw Carry Rickshaw Carry intermediate Not specified Seated One-Arm Dumbbell Palms-Down Wrist Curl Seated One-Arm Dumbbell Palms-Down Wrist Curl intermediate Dumbbells

Exercises That Also Work the Forearms 94

The forearms assists rather than leads in these — useful for volume without repeating the same movement.

Dumbbell Curls Dumbbell Curls beginner Dumbbells AI tracked Pull-Ups Pull-Ups intermediate No Equipment AI tracked Alternate Hammer Curl Alternate Hammer Curl beginner Dumbbells Alternate Incline Dumbbell Curl Alternate Incline Dumbbell Curl beginner Dumbbells Backward Drag Backward Drag beginner Not specified Band Assisted Pull-Up Band Assisted Pull-Up beginner Not specified Barbell Curl Barbell Curl beginner Barbell Barbell Shrug Behind The Back Barbell Shrug Behind The Back beginner Barbell Battling Ropes Battling Ropes beginner Not specified Cable Deadlifts Cable Deadlifts beginner Cable Machine Cable Preacher Curl Cable Preacher Curl beginner Cable Machine Car Drivers Car Drivers beginner Barbell Chin-Up Chin-Up beginner No Equipment Clean Deadlift Clean Deadlift beginner Barbell Clean Shrug Clean Shrug beginner Barbell Close-Grip EZ Bar Curl Close-Grip EZ Bar Curl beginner Barbell Close-Grip EZ-Bar Curl with Band Close-Grip EZ-Bar Curl with Band beginner E-Z Curl Bar Close-Grip Standing Barbell Curl Close-Grip Standing Barbell Curl beginner Barbell Concentration Curls Concentration Curls beginner Dumbbells Cross Body Hammer Curl Cross Body Hammer Curl beginner Dumbbells Crucifix Crucifix beginner Not specified Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl beginner Dumbbells Dumbbell Incline Row Dumbbell Incline Row beginner Dumbbells EZ-Bar Skullcrusher EZ-Bar Skullcrusher beginner E-Z Curl Bar

Showing 24 of 94. Browse the full library →

Forearms Stretches 4

Mobility work for the same muscles. Full stretch library →

Kneeling Forearm Stretch Kneeling Forearm Stretch beginner Not specified Overhead Stretch Overhead Stretch beginner Not specified Side Wrist Pull Side Wrist Pull beginner Not specified Wrist Circles Wrist Circles beginner No Equipment

Forearms Exercises by Equipment

Barbell 50 forearms exercises Dumbbells 22 forearms exercises Cable Machine 6 forearms exercises Kettlebell 4 forearms exercises No Equipment 3 forearms exercises E-Z Curl Bar 3 forearms exercises Machines 1 forearms exercise

Frequently Asked Questions

What are the best forearms exercises?

Fitnit lists 117 forearms exercises, 23 of which train the forearms as the primary muscle. The top of that list is Cable Wrist Curl, Finger Curls, Palms-Down Dumbbell Wrist Curl Over A Bench, Palms-Down Wrist Curl Over A Bench.

Where is the forearms?

Between the elbow and the wrist. Grip strength and wrist movement.

How do I stretch the forearms?

Fitnit lists 4 forearms stretches, including Kneeling Forearm Stretch, Overhead Stretch, Side Wrist Pull. Each has photographs and instructions.

Can I train forearms at home with no equipment?

Yes — 3 of these need no equipment at all, including Pull-Ups, Chin-Up, Body-Up.

Other Muscle Groups

Chest Exercises Pressing movements and drawing the arms across the body Back Exercises Pulling movements, spinal extension and posture Shoulders Exercises Raising and rotating the arm in every direction Biceps Exercises Bending the elbow and turning the palm upward Triceps Exercises Straightening the elbow Core Exercises Trunk flexion, rotation and resisting movement of the spine All Muscle Groups The full body map Exercise Library Every movement Fitnit lists

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