Forearm exercises

Also called Wrist flexors and extensors

Forearm exercises that build grip strength, from loaded carries to wrist curls, with simple steps you can follow at home or in the gym.

2 exercises that target this muscle

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Forearms

Showing 10 of 10 exercises

Farmer's CarryA farmer's carry is walking while holding a heavy weight in each hand, which builds grip strength and works your forearms, traps and core.DumbbellsBeginner
Dumbbell Wrist CurlA wrist curl lifts a light dumbbell by bending only the wrist, isolating the forearm muscles that bend the wrist and help your grip.DumbbellsBeginner

Other exercises that also work this muscle

What do the forearm muscles do?

The forearm holds more than a dozen small muscles. They bend and straighten the wrist and fingers, and they turn the hand over. Together they decide how hard you can grip, which matters every time you carry shopping, open a jar or hold on to a bar.

How do you train your forearms?

Holding something heavy for time is the simplest way: carries and dead hangs build grip directly. Rows, pull-ups and deadlifts also work the forearms, because you have to hold on. Wrist curls let you target the muscles on their own.

Exercises for other muscles

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