Forearm Exercises: 25 Exercises for Grip Strength

Your forearms contain over 20 muscles that control wrist and finger movements. Strong forearms improve grip strength for deadlifts, rows, and pull-ups, and are essential for arm development. The forearm flexors (underside) and extensors (topside) need balanced training. Our library includes wrist curls and reverse curls, farmer's walks for grip endurance, and plate pinches for finger strength. We cover barbell, dumbbell, cable, and grip-specific equipment variations. While forearms get indirect work from most pulling exercises, direct forearm training accelerates development. Beginners can start with basic wrist curls, while advanced lifters can add heavy farmer's walks and gripper work. MySetPlan can include forearm work in your program if grip strength is a priority for your training goals.

All Forearms Exercises (25)

Barbell Wrist Curl

Barbell Reverse Wrist Curl

Dumbbell Wrist Curl

Dumbbell Reverse Wrist Curl

Behind-the-Back Barbell Wrist Curl

Wrist Roller

Fat Grip Hold

Plate Pinch

Farmer Hold

Towel Hang

Cable Wrist Curl

Cable Reverse Wrist Curl

Radial Deviation

Ulnar Deviation

Hammer Curl (forearm focus)

Reverse Curl (forearm focus)

Finger Extension (rubber band)

Grip Crusher

Dead Hang

Single-Arm Dead Hang

Rice Bucket Training

Tennis Ball Squeeze

Barbell Hold (heavy static)

Resistance Band Wrist Curl

Wrist Rotation

Forearms Training Guides

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