Best Forearm Exercises

Strong and large forearms increase the impression of appearance in general, they are always in sight in the summer. The forearms also help to make the best grip of the hands during the deadlift or in the hang on the horizontal bar. The forearms, hands and wrists need to be given attention during training.


  • 1 Twisting the wrists with one hand
  • 2 Farmer's walk
  • 3 Bending the arms on the lower block behind
  • 4 Bending the brush
  • 5 Walk with a track bar
  • 6 Dumbbell pull upside down with one hand
  • 7 Arm curls on Scott's bench with an EZ fingerboard
  • 8 Pull-up on the simulator with a towel
  • 9 Powerful Grip
  • 10 Reverse Grip Bending
  • 11 Hammer style wrists
  • 12 Dumbbell Deadlift
  • 13 How to pump up the forearm - Video

One-hand wrists

Choose a dumbbell of the right size and weight. Sit on a bench and hold the dumbbell so that your elbow and forearm rest on your hip and your arm hangs freely from your knee.

The elbow needs to be bent at an angle of 90 degrees, and the palm is raised up. Now lower your hand with the dumbbell down and bend your wrist up so that the palm is pointing towards the shoulder. Try to perform slowly. Complete 3 sets of at least 10 repetitions.

Farmer walk

This is one of the most effective exercises to pump larger and more powerful forearms in a short period of time. It also contributes to the development of iron capture. Another advantage of this exercise is that it improves the shoulders and develops a powerful torso. Choose two dumbbells or weights of the right size.

Stand straight with one in each hand. Start walking, while tightening the press, raise your chest and pull your shoulders back. When doing this exercise on a charge to warm up to prepare the whole body, do 3-4 sets of 14 meters each. You can also add weight, if possible, for 20 minutes.

Bending the arms on the lower block behind

Stand at the weight trainer, turning your back on him. Attach the D-handle pull handle to the power machine, squeeze it with your right hand and move away from the treadmill.

Keep moving until you feel tension in the cable and your hand is slightly pulled back. Stand on your feet, swaying slightly so that your left leg is in front. After locking the elbow so that it does not move forward, pull the handle. 3 sets and at least 12 reps will be a good solution.

Brush curl

Performing this exercise, carefully monitor the movements. Grasping the fingers of your right hand with your left hand, bend the elbow of your right hand. Slowly bend your wrist so that the back of your hand is closer to your forearm, then slowly extend your right hand to feel the muscles stretch.

After this, rest for 1 minute and pull the muscles from the back, bending the wrist and fingers so that the palm is closer to the forearm. 3 sets of at least 10 repetitions will give good results.

Trip with a fretboard

Before doing this exercise, make sure that your hands are not slippery. This exercise allows you to carry much more weight than a farmer's walk. And as a result, it makes the whole body more inflated, as the forearms become much more powerful in comparison with the farmer's walk. Add heavy weight to the track bar, stand inside, lift the bar up and start walking slowly.

Keeping your abs tight and pulling your shoulders back, keep as high as possible. This will increase the grip strength to a large extent. Take 3-4 sets of 9.1 m each. You can also carry weight as far as possible, as far as possible for 20 minutes.

One-handed kettlebell jerk

Choose a weight that will be convenient to handle when doing the exercise. This exercise will tighten all the muscles of the body. Keep the weight in a stable position, in balance, dusting the handle with talcum powder.

Hold the weight upside down by lifting the round part with the weight on the handle. Tighten the press and squeeze the handle. Pull the weight and lock it on straight arms above your head. A good option is 3 sets of at least 8 repetitions.

Scott's Bench Arm with EZ Neck

Adjust the height of Scott's bench to sit comfortably on it. Armpits should touch the top of the bench. Hands should remain shoulder width apart, apart. Grab your EZ finger with your arms outstretched. Do not fix your elbows in one position.

Holding your hands with the back to the bench, bend the bar. Take your time and lower the bar back to the starting position. The back should remain straight during this exercise. Do not use weight too heavy for traction. 3 sets of at least 6 reps are a great option.

Pull-up on the simulator with a towel

This is an extremely simple exercise, very affecting the forearm. Stand next to the pulley with the cable, facing the pulley. Screw the towel over the pulley with the cable.

Grasp the towel by the ends with one hand, squeeze the shoulder blades and pull the towel towards the chest. 3 approaches and at least 10 repetitions will give good results. This exercise can also be done while sitting on a bench.

Powerful grip

Choose a dumbbell that is convenient to lift with one hand. Sit on a bench and take a dumbbell in your right hand. Extend your hand in the direction of the floor and grasp the back of the inner surface of the right thigh.

Let the dumbbell slide to your fingertips and unclench your hand. Then, squeezing your hand, twist your wrists, squeeze the load as much as possible. Move slowly. Next, change your hand and do the same exercise with the other hand. 4 sets of at least 10 repetitions - the right choice.

Reverse Grip Flexion

Add weight to the bar that is comfortable to work with during exercise. Stand with your back straight. Then bend your arms up halfway and hold the bar for a couple of seconds. Then slowly lower it back to its original position.

Next, holding the bar, bend your arms to the middle and unscrew up to the end. When performing this exercise, the lower point of each repetition will be the middle link of the entire movement. 3 sets of at least 8 repetitions will give good results.

Hammer style wrists

This exercise is very effective for pumping up the brachioradialis muscle. These muscles give strength to the back of the forearm near the wrist. Sit on a bench so that it is comfortable, straighten your back.

Place your forearms on your hips with your thumbs up. The dumbbell must be in the hammer position. Now begin to slowly move the dumbbell back and forth. This exercise harmoniously shapes the forearm, as it is aimed at the brachioradialis muscles.

Dumbbell Dumbbell Deadlift

To perform this exercise, you need a dumbbell with a thick bar. To make it thicker, you can also wrap the bar with a towel. This will increase muscle stimulation. Put your left hand and knee on the bench, bring the shoulder blades, pressing the elbow to the chest. 3 approaches of at least 10 repetitions - the right decision.

How to pump up your forearm - Video