What Are The Best Exercises For Forearm Muscles? Here Are The Exercises That Will Make You Buff!

What are the best exercises for forearm muscles? How do you get those massive or perfectly toned forearms? I’m sure you’ve asked yourself these questions at least once, just as I have.

Well, the answers to these issues are so unbelievably simple I can’t wait to try them myself! As a plus, forearm exercises aren’t just about looking good but also about strengthening your arms, wrists, and hands. Talk about a double win-win!

If you’ve been working on your upper arms, we all know it’s important to get started on your forearms too. That is if you don’t want to end up with your arms looking like a pair of chicken wings! Read on to know the best exercises for strong, gorgeous forearms.


The Forearm Muscles

Before jumping onto the best exercises for forearm muscles, let’s first find out what these muscles and their functions are.

When talking about the forearms, the primary muscle groups involved are your flexors and extensors. In simple terms, flexors fold your elbow towards your body while extensors ‘extend’ or unfold your elbow joint.

Forearm Muscles

Both extensors and flexors function as support for your wrists as well as provide your hands a firm grip. These make the development of your forearms functional since you can use wrist and grip strength for daily tasks. These include carrying bags or lifting packages.

Heavy weightlifters and bodybuilders also aim to work on their forearms for symmetry and practical reasons. Grip strength allows them to balance and lift heavier weights. Great forearms give them a beautiful, symmetrical muscular built.

Aside from your extensors and flexors, pronators and supinators are also part of your forearm muscle group. Pronators rotate your forearm palm facing downward, and supinators rotate it the other way.

You can remember this easily by trying a simple mnemonic. Supination is when you position your hand as if holding a bowl of soup or “SOUP-ination” as I call it. Hold it with your palms upward or else your soup spills!

As I have illustrated, pronators and supinators also function as support and for the movement of your hands and wrists.

What Are The Best Exercises For Forearm Muscles?

Now that you have an idea on what muscles you’ll be working on, you are ready to know the best exercises for forearm muscles.

These activities were chosen for their simplicity and minimal need for equipment or expert supervision. Also, they are guaranteed to give you excellent results!

1. Farmer’s Walk Or Carry

Pick up and hold the heaviest set of dumbbells or kettlebell weight in each hand. Firmly grab the weights at your sides with your arms outstretched. Stand tall and walk with them for 20 seconds at a time, resting for 60 seconds after each set. While doing so, keep your abs tight, your chest out, and your shoulders pulled back.

This exercise helps build grip and powerful forearms. It also strengthens the core and improves shoulder stability. It targets both extensors and flexors and stabilizes your shoulder and elbow joints.

2. Wrist Curls

For wrist curls, you may use a barbell, dumbbells, or a cable. To do this, hold the apparatus while sitting and rest your forearms and elbows completely on each thigh.

Your hand should be dangling a few inches from your knee with your palms facing upward. Bend your elbows at a 90° angle. Let the weight hang then curl your hands up, so your palm faces your upper arm.

Do slow but sure movements in doing this and in returning to the original position where your palms face up. Do this 15-20 times in 2 sets for each hand. This exercise targets the wrist flexors.

3. Reverse Wrist Curls

Reverse wrist curls work for the extensors. This is very similar to wrist curls. But this time you start with your palms facing down and curl your hands towards the knees.

4. Pinch Grip

Place two dumbbells standing up on the floor. Bend down, grab the head of each dumbbell with each hand and lift them off the floor. Hold them for 15-20 seconds for 3 sets with 60-second rests in between.

5. Towel Wring Out

Take a large towel and soak it in water. Wring it out by twisting your wrists in all directions. Perform two sets, wringing for 60 seconds in each set.

6. Towel Pullup

Hang a towel across a pull-up bar and grab each end with each hand. Pull your body up until your chin is above your hands. If you can’t do that yet, just hang from the towel for 30 seconds or as long as you can.

Do three sets of this with as many repetitions as you can. Rest for 90 seconds between each set.

Additional Reminders In Performing Forearm Exercises

Similar to training for other muscle groups, varying forearm exercises can help you achieve fast results. So, mixing up the above-mentioned tasks during different sessions can efficiently enhance muscle growth. Do this, rather than doing the same routine over and over again.

However, the time to train for forearms is another story. It is best to maintain the same session times each week, possibly during the same day with calves or biceps training.

Also, you can choose your own programs, exercises or routines from the ones given here. You can even choose from other sources. But, be sure to mix them up to further stimulate muscle gains and also to keep things interesting.


In training and exercising the forearms, it is highly advisable to be supervised by an expert. However, some people do not need to seek formal training but still get impressive results. This proves that more often than not, great forearms are a product of one’s genetics.

For those of us born with less advantageous genes, massive forearms require tons of hard work, time and patience. To cut all that, try to find the best protein powder supplements for fast recovery after exercise, repair and muscle growth and maintenance.

Got any questions regarding this article? Be sure to ask them in the comments below! I’ll be glad to address your concerns there!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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