admin February 14, 2019
forearm muscle

Strong forearms – one of the basics of bodybuilder’s or powerlifter’s training. Weak forearms will not allow to hold the barbell or dumbbells for a long time during training the back and biceps, limit weight in the bench press, etc. In bodybuilding, small forearms look very ugly and will not allow taking high places in competitions. Training forearms is an integral part of leading bodybuilders.

Forearm anatomy

The muscles that form the forearm:

The muscles of the forearm are divided into two groups: anterior – flexors and pronators (muscles that turn the palm down) and back muscles – extensors and instep support (muscles that turn the palm up). The humeral is a muscle that flexes the forearm at the elbow. Flexors are muscles located on the inner surface of the forearm, responsible for flexing the hand and fingers and pronation of the forearm. The extensors are the muscles located on the outer surface of the forearm, responsible for the extension of the hand and fingers and supination of the forearm.

Forearm anatomy

Forearm anatomyThe main functions of the forearm:

  1. Extension.
  2. Flexion.
  3. Turn outside (supination).
  4. Turn inside (pronation).
  5. Squeezing the brush.

Read the article about major muscle groups of human body.

Best forearm exercises

Obviously, to some extent, the forearms are involved in the performance of any exercises that require the involvement of the arms – a deadlift, a belt tension, pull-ups, exercises for the biceps, and so on. However, the involvement of the forearm muscles is not too large.

To fully work out the forearms, “isolating” exercises are needed, designed to involve a minimal amount of additional muscle groups. Isolation exercises for forearms are divided into three types:

1. Barbell exercises

Barbell forearm exercise
Barbell forearm exercise

The first group of exercises to work out the forearms includes exercises performed with a barbell. Their main advantage is that the muscles of the left and right hands are equally involved in the movement, allowing you to engage both hands evenly.

In turn, the exercises for the forearms with a barbell are divided into two types: for the flexors (when doing the exercise, the palm looks up) and the extensors (grip from above, palm looks down). Running on the bench is a simplified version.

2. Exercises with dumbbells

Dumbbells forearm workout
Dumbbells forearm workout

Exercises with dumbbells can both repeat the exercises with a barbell (you pick up two dumbbells and, in fact, copy the exercise) and use only one hand in the work. In the latter case, increased control over the movement.

Besides, you can make rotational movements with a brush holding a dumbbell. However, remember that it is safer to use a moderate working weight, and also to move as slowly as possible and with full control over the rotation.

Wrist roller for forearm exercise
Wrist roller for forearm exercise

3. Exercise with rotation

The third type of exercise includes exercises that additionally work out the revolving muscles and increase the strength of the grip. Take a meter rope, connect one of its ends with a weight of 5-7 kg, the second – with an empty handle from the dumbbell.

Then stand up straight, grab the handle with both hands, and then, making rotational movements with your wrists, begin to wind the rope with the tied weight on the handle from the dumbbell. Perform the exercise slowly, for a total of no more than 3-5 repetitions.

Forearm Workout Program

Forearm muscles
Forearm muscles

To train the muscles of the forearm and hand, add two or three different exercises on the forearm to the training program for the arm muscles, performing 3 sets of 15-20 repetitions each. Use medium weight and do the exercises slowly.

Start with exercises with dumbbells, using support – either resting on your elbow and hand (see photo), or sitting on a bench and putting your forearm on your hip. Gradually proceed to do the exercises while standing, without any support from your hand.


Forearms workout is important both to strengthen these muscles, which will allow you to use more working weight in basic exercises and to create powerful arms, because, without developed wrists, the big biceps look a bit strange.

6 thoughts on “Best forearm exercises | Forearm workout

    1. Yes, you can work out to improve forearms strength through these exercises; dumbbell wrist flexion, dumbbell wrist extension, dumbbell reverse curl, farmer walks, pull-up bar hang, towel pull-up hang.

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