When it comes to training arms, most people focus on biceps and triceps. But here’s the truth: your forearms are just as important. They help with grip strength, lifting power, and give your arms that thick, muscular look. Whether you’re deadlifting, doing pull-ups, or just trying to open a stubborn jar, strong forearms come in handy more than you think.
The good news? You don’t need a gym full of machines to work them. You can train forearms with dumbbells, a barbell, or even just your own bodyweight. In this guide, we’ll go over 10 of the best forearm workouts that will help you build size, strength, and endurance — all while improving your overall performance in other exercises.
Let’s dive into it.
1. Wrist Curls
This one is a classic. It directly hits the flexor muscles of your forearms.
How to do it:
Sit on a bench with your forearms resting on your thighs. Hold a dumbbell in each hand with your palms facing up. Let your wrists hang just off your knees. Slowly curl the dumbbells using just your wrists, then lower back down.
Why it works:
It targets the lower part of your forearms and builds strength in your grip and wrist.
Tip:
Keep your movements slow and controlled. Don’t rush the reps.
2. Reverse Wrist Curls
Same setup as wrist curls, but with a twist — literally.
How to do it:
This time, hold the dumbbells with your palms facing down. Rest your forearms on your thighs and curl your wrists upward, then slowly lower.
Why it works:
It strengthens the top of your forearms, especially the extensors.
Tip:
Use light weight at first — this one burns quickly.
3. Farmer’s Carries
Simple, brutal, and effective.
How to do it:
Pick up a heavy pair of dumbbells or kettlebells. Stand tall and walk in a straight line for 30–60 seconds without dropping them.
Why it works:
It builds insane grip strength and forearm endurance.
Tip:
Focus on keeping your core tight and shoulders back. No slouching.
4. Towel Pull-Ups
Add a towel to your pull-up bar, and your forearms will feel the difference.
How to do it:
Loop two towels over a pull-up bar. Grab one towel in each hand and perform pull-ups.
Why it works:
It’s a killer grip workout and torches the forearms.
Tip:
Can’t do a pull-up yet? Just hang from the towel to start building strength.
5. Hammer Curls
You’re still hitting biceps here, but with a grip that boosts your forearms too.
How to do it:
Hold dumbbells with your palms facing each other (neutral grip). Curl the weights up, then lower back down.
Why it works:
The neutral grip targets the brachioradialis — a major forearm muscle that gives your arms width.
Tip:
Don’t swing the weight. Control both the lifting and lowering.
6. Wrist Roller
This old-school move is still one of the best for forearm growth.
How to do it:
Use a wrist roller (a rod with a rope and weight attached). Hold it straight out in front of you and roll the weight up by twisting your wrists, then slowly lower it back down.
Why it works:
It gives you a deep burn and works both sides of the forearm.
Tip:
Don’t let your arms drop. Keep them level for max tension.
7. Plate Pinches
This one’s all about grip endurance.
How to do it:
Grab two weight plates and pinch them together between your fingers and thumb. Hold for as long as you can.
Why it works:
It improves grip strength and finger power, both crucial for forearm development.
Tip:
Start with lighter plates. It’s harder than it looks.
8. Reverse Curls
Just like a regular curl, but with palms down.
How to do it:
Hold a barbell or dumbbells with an overhand grip. Curl the weight up, then lower it slowly.
Why it works:
It works the top of your forearms and adds thickness to your arms.
Tip:
Keep your elbows tight to your body. Go slow for better results.
9. Dead Hangs
One of the most underrated forearm workouts out there.
How to do it:
Grab a pull-up bar with both hands and just hang. Try to hold for 30–60 seconds.
Why it works:
It builds grip endurance, strengthens your wrists, and improves posture.
Tip:
Add a towel or thicker bar for an extra challenge.
10. Zottman Curls
This move combines the benefits of both regular and reverse curls.
How to do it:
Curl the dumbbells with a normal (palms up) grip. At the top, rotate your hands to a palms-down position and slowly lower the weights.
Why it works:
It works the biceps on the way up and the forearms on the way down.
Tip:
Keep the motion smooth. Focus on controlling the negative (lowering) part.
Sample Forearm Workout Routine
If you want to structure these exercises into a routine, try this simple forearm workout twice a week:
Forearm Focus Day:
- Wrist Curls – 3 sets of 15
- Reverse Wrist Curls – 3 sets of 15
- Hammer Curls – 3 sets of 10
- Plate Pinches – 3 sets of 30-second holds
- Dead Hangs – 2 sets of 45 seconds
Or, you can just add 1–2 of these exercises at the end of your upper-body workouts. Forearms recover quickly, so they can handle more frequency.
Final Tips for Bigger and Stronger Forearms
- Consistency matters. Don’t expect results after one or two sessions. Keep at it.
- Train your grip. A strong grip goes hand-in-hand with forearm size.
- Mind the rest. Give your muscles time to recover. Overtraining can stall your progress.
- Go light at first. Forearms are smaller muscles and respond better to high reps and lighter loads.
- Stretch them out. Forearms get tight easily. Stretch your wrists and forearms regularly to stay injury-free.
Your forearms might not be the flashiest muscle group, but once they grow, they make a big difference in your overall arm shape and strength. Plus, they help you lift more, pull harder, and hold longer.
