132 exercises
The Best 132 Forearm Exercises with Videos & Tips
Browse forearm exercises targeting the brachioradialis, wrist flexors, and extensors. Each movement features HD video demonstrations and technique cues to help you develop grip strength, improve wrist stability, and support performance in compound lifts.
Frequently Asked Questions
Do forearm exercises actually make your arms look bigger?
Yes, and most people underestimate how much. Thick forearms make your entire arm look more complete and powerful. They are the most visible part of your arm in a t-shirt. A few sets of wrist curls and reverse curls a couple times a week make a noticeable difference.
Can you grow forearms or is it mostly genetics?
Genetics influence your forearm length and insertion point, but you can absolutely grow the muscles. Wrist curls, reverse curls, farmer walks, and dead hangs all build forearm size. Most people just never train them directly and then blame genetics.
What is the fastest way to get thicker forearms?
Combine heavy grip work like farmer walks, dead hangs, and thick-bar holds with direct forearm exercises like wrist curls and reverse curls. Train them 3 times a week. Forearms respond well to high frequency because they recover quickly.
Should I train forearms separately or do they grow from other exercises?
Heavy pulling movements like deadlifts, rows, and pull-ups do work your forearms, but that is usually not enough for noticeable growth. Adding 2 to 3 direct forearm exercises at the end of your workouts will produce much better results than relying on indirect work alone.