Forearms Exercises
1 EXERCISES
Best forearm exercises
ANATOMY
Forearm anatomy and function
The forearm contains one of the most complex muscular structures in the human body, with approximately 20 muscles divided into two main compartments: the flexor (anterior) compartment and the extensor (posterior) compartment. These muscles control the movements of the wrist, fingers, and grip.
The flexor (anterior) compartment includes: flexor carpi radialis, flexor carpi ulnaris, flexor digitorum superficialis, flexor digitorum profundus, and flexor pollicis longus. These muscles are responsible for wrist flexion (lowering the back of the hand) and finger closing. They are the muscles that produce crushing grip strength.
The extensor (posterior) compartment includes: extensor carpi radialis longus and brevis, extensor carpi ulnaris, extensor digitorum, extensor digiti minimi, and thumb extensors. They are responsible for wrist extension (raising the back of the hand). The brachioradialis, while technically a lateral forearm compartment muscle, is an elbow flexor and contributes to the visual appearance of the forearm.
The pronator muscles (pronator teres and pronator quadratus) and the supinator allow forearm rotation. Pronation (rotating the palm downward) and supination (rotating the palm upward) are fundamental movements in many gym exercises and daily activities. The supinator is the primary antagonist to the biceps brachii in the supination function.
Grip strength is one of the strongest predictors of general health and longevity in epidemiological studies. Strong forearms are fundamental for performance in exercises like deadlifts, pull-ups, and any exercise requiring a grip. Grip limitation is often the factor that limits performance before the target muscles in exercises like rows and lat pulldowns.
GUIDE
How to train your forearms
VOLUME
6-10 sets/week
FREQUENCY
2-3x per week
REP RANGE
12-20 endurance
REST
30-90 sec
How to train forearms effectively
Forearms receive enormous indirect volume from compound exercises: pull-ups, rows, deadlifts, curls for the flexors; presses and pushdowns for the extensors. For many athletes, direct forearm work is not necessary if the program already includes sufficient pulling and gripping volume.
Grip training: the key to strong forearms
The dead hang from a bar (hanging with a pronated grip as long as possible) is one of the most effective exercises for grip and forearm flexors. The farmer's walk (walking while holding heavy dumbbells) is an excellent exercise for grip strength and forearm endurance. Unilateral farmer carries (suitcase carry) also add a core stability component.
Direct forearm exercises
Wrist curl (barbell or dumbbell wrist flexion): trains the wrist flexors. Reverse wrist curl (wrist extension): trains the extensors, often neglected but important for preventing lateral epicondylitis (tennis elbow). Reverse curl: curl with pronated grip, trains the brachioradialis and extensors. Pinch grip training: holding plates between fingers for pinch strength. Towel pull-ups or fat grips: increase grip diameter, intensifying forearm work.
Volume and frequency
For those who want to prioritize forearms, 4-6 sets of direct work for the flexors and 4-6 for the extensors, 2-3 times per week, is a good starting point. Forearms recover quickly and tolerate high frequencies well. Include them at the end of arm sessions or in separate 10-15 minute sessions.
Frequently asked questions
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