Strong forearms are more than just good-looking. They help you grip better, lift heavier, and stay injury-free during workouts or daily tasks. Whether you’re aiming for thicker arms or better performance in sports and strength training, these 13 Best Forearm Workouts and Exercises for Stronger, Thicker Arms will help build size and strength in your lower arms.
Your forearms are used in almost every upper body movement. From carrying groceries to doing pull-ups, they work constantly. But to grow them bigger and stronger, you need to train them directly. These exercises target both the flexor and extensor muscles to build balanced forearm strength.
You can do most of these with dumbbells, barbells, or even bodyweight. Pick 4 to 6 exercises and train forearms 2 to 3 times a week.
1. Wrist Curls
This classic move builds the forearm flexors.
How to do it:
- Sit on a bench with forearms resting on your thighs
- Hold a dumbbell in each hand, palms up
- Curl the weights up using only your wrists
Do 12 to 15 reps, 2 to 3 sets.
Tip: Go slow and use light weights to avoid wrist strain.
2. Reverse Wrist Curls
This targets the extensor muscles on the top of your forearm.
How to do it:
- Same setup as wrist curls, but palms face down
- Curl the weights upward using your wrists
Do 12 to 15 reps.
Tip: Keep the motion small and controlled.
3. Farmer’s Carry
A full-body move that really blasts the grip and forearms.
How to do it:
- Hold heavy dumbbells at your sides
- Walk in a straight line with your core tight and posture tall
Go for 30 to 60 seconds.
Tip: Choose weights that challenge your grip but allow good form.
4. Plate Pinches
Simple and brutal. Builds grip endurance and finger strength.
How to do it:
- Grab two weight plates together between your fingers and thumb
- Hold for time
Hold for 20 to 40 seconds.
Tip: Try using smooth plates for more challenge.
5. Hammer Curls
This curl variation works the brachioradialis, a key forearm muscle.
How to do it:
- Stand with dumbbells at your sides, palms facing in
- Curl the weights without rotating your wrists
Do 10 to 12 reps.
Tip: Control the eccentric (lowering) part of the rep.
6. Towel Pull-Ups
Adds grip challenge by making the bar harder to hold.
How to do it:
- Wrap a towel over a pull-up bar
- Grab both ends and perform pull-ups
Do as many reps as you can with control.
Tip: Start with holds or hangs if full pull-ups are too hard.
7. Wrist Roller
Old-school and highly effective.
How to do it:
- Use a wrist roller device with a weight attached
- Roll the weight up and down using only your wrists
Do 1 to 2 full rolls up and down.
Tip: Keep arms extended in front for maximum tension.
8. Zottman Curls
A combo of standard and reverse curls in one move.
How to do it:
- Curl the dumbbells up with palms facing up
- Rotate wrists at the top so palms face down
- Lower slowly
Do 8 to 10 reps.
Tip: Go lighter to control the negative phase.
9. Dead Hangs
A great way to build raw grip and forearm strength.
How to do it:
- Hang from a pull-up bar with arms fully extended
- Keep shoulders active and core tight
Hold for 30 to 60 seconds.
Tip: Use straps if needed to increase time.
10. Barbell Reverse Curls
Works the forearms along with the biceps.
How to do it:
- Hold a barbell with an overhand grip
- Curl the bar without moving your elbows forward
Do 8 to 12 reps.
Tip: Use an EZ bar if straight bars hurt your wrists.
11. Fingertip Push-Ups
Advanced bodyweight move that trains grip and finger strength.
How to do it:
- Perform a push-up on your fingertips instead of palms
- Keep your form tight and go slow
Do 5 to 10 reps.
Tip: Build up with wrist and finger strengthening first.
12. Resistance Band Extensions
Safe and smooth for isolating the extensors.
How to do it:
- Wrap a resistance band around your fingers and extend your hand
- Slowly return to start
Do 15 to 20 reps.
Tip: Great for warmups or finishing sets.
13. Sledgehammer Rotations
Fun and effective for dynamic forearm strength.
How to do it:
- Hold a sledgehammer vertically
- Rotate it side to side using wrist control
Do 8 to 10 reps each side.
Tip: Choke up on the handle to make it easier.
Quick Summary
| Exercise | Target Muscle | Key Benefit |
|---|---|---|
| Wrist Curls | Flexors | Builds forearm size |
| Reverse Wrist Curls | Extensors | Balances forearm strength |
| Farmer’s Carry | Grip, full forearm | Improves real-world strength |
| Plate Pinches | Fingers, thumb | Builds grip endurance |
| Hammer Curls | Brachioradialis | Adds mass and arm size |
| Towel Pull-Ups | Grip, arms | Challenges grip and back |
| Wrist Roller | Wrists, forearms | Trains time under tension |
| Zottman Curls | Flexors, extensors | Dual-phase strength |
| Dead Hangs | Full forearm | Improves endurance and grip |
| Barbell Reverse Curls | Forearms, biceps | Strengthens top of arm |
| Fingertip Push-Ups | Fingers, grip | Increases control and toughness |
| Resistance Band Extensions | Extensors | Easy and joint-friendly isolation |
| Sledgehammer Rotations | Wrist, grip | Builds rotational control |
FAQs About Forearm Workouts
How often should I train forearms?
Two to three times per week is enough. They’re involved in many other exercises, so balance is key.
Can I grow thicker forearms without weights?
Yes. Bodyweight and grip-focused exercises like towel hangs and fingertip push-ups can build real size.
Should I train forearms on arm day or another day?
You can add them at the end of arm, pull, or full-body workouts. Avoid doing them before heavy pulling days.
What if my wrists hurt during these exercises?
Use lighter weight, improve form, and consider wrist wraps or switching to bands for less stress.
The Bottom Line
If you want stronger, thicker arms, you can’t skip forearm training. These 13 Best Forearm Workouts and Exercises for Stronger, Thicker Arms cover every angle, from grip to flexion to rotation. Pick your favorites, stay consistent, and train smart. Over time, your strength will grow, and your forearms will stand out.
