The Best Forearm Exercises and Workouts for Strength and Size

The Best Forearm Exercises and Workouts for Strength and Size

The Best Forearm Exercises and Workouts for Strength and Size

When it comes to building a powerful upper body, many people focus on biceps, triceps, and shoulders—but neglect the forearms. Strong forearms not only make your arms look more complete, but they also improve grip strength, athletic performance, and everyday function. If you’re searching for the best forearm exercises and forearm workouts, this guide covers everything you need to know.

Why Train Your Forearms?

  • Grip Strength: Essential for pulling movements like deadlifts, pull-ups, and rows.

  • Athletic Performance: Improves performance in sports that require wrist and hand strength.

  • Balanced Physique: Thick forearms add symmetry and proportion to the arms.

  • Injury Prevention: Strong forearms reduce the risk of wrist and elbow issues.

Best Forearm Exercises for Strength

1. Wrist Curls

One of the most popular forearm isolation exercises, wrist curls directly target the forearm flexors.

  • Sit on a bench with your forearms resting on your thighs.

  • Hold a barbell or dumbbells with palms facing up.

  • Curl the weight up by flexing your wrists, then lower under control.

2. Reverse Wrist Curls

To balance out the forearm muscles, reverse wrist curls target the extensors.

  • Use the same position as wrist curls, but hold the bar with palms facing down.

  • Slowly curl your wrists upward, then lower back down.

3. Farmer’s Carries

This full-body move is also one of the best forearm exercises for grip strength.

  • Hold a heavy pair of dumbbells or kettlebells.

  • Walk for distance or time while maintaining a tight grip.

4. Dead Hangs

A simple yet brutal grip exercise.

  • Hang from a pull-up bar with both hands.

  • Hold as long as possible to build crushing forearm endurance.

5. Plate Pinches

Perfect for finger and thumb strength.

  • Grab two weight plates and pinch them together between your fingers.

  • Hold for time or walk for added difficulty.

Best Forearm Workouts for Size

Beginner Forearm Workout

  • Wrist Curls – 3 sets of 12–15 reps

  • Reverse Wrist Curls – 3 sets of 12–15 reps

  • Dead Hangs – 3 rounds for max time

Intermediate Forearm Workout

  • Farmer’s Carries – 4 sets of 30–60 seconds

  • Plate Pinches – 4 sets of 20–30 seconds

  • Barbell Wrist Roller – 3 sets until failure

Advanced Forearm Workout

  • Thick Bar Deadlifts – 4 sets of 6–8 reps

  • Weighted Pull-Ups (focus on grip) – 4 sets of 8–10 reps

  • Towel Hangs or Rope Climbs – 3–4 sets until failure

Tips for Forearm Growth

  • Train 2–3 times per week for best results.

  • Use progressive overload—increase weight, reps, or time gradually.

  • Mix heavy holds with high-rep curls for complete development.

  • Stretch and recover to prevent overuse injuries.

Final Thoughts

If you want stronger grips, thicker arms, and better overall strength, these are the best forearm workouts and exercises you can do. From wrist curls and farmer’s carries to dead hangs and plate pinches, adding these movements to your routine will give you forearms that look and perform at the highest level.

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