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Forearm Exercises

Exercise Library

Forearm Exercises

Grip and forearm strength are usually a byproduct of heavy pulling — deadlifts, rows, hangs — before they're ever trained directly. Wrist curls, reverse curls and farmer carries close the gap when grip becomes the limiting factor on bigger lifts, which is the usual reason lifters end up here.

25 exercises

Bottoms-Up Clean From The Hang Position exercise

Bottoms-Up Clean From The Hang Position

Kettlebells

Cable Wrist Curl exercise

Cable Wrist Curl

Cable

Dumbbell Lying Pronation exercise

Dumbbell Lying Pronation

Dumbbell

Dumbbell Lying Supination exercise

Dumbbell Lying Supination

Dumbbell

Farmer's Walk exercise

Farmer's Walk

Other

Finger Curls exercise

Finger Curls

Barbell

Kneeling Forearm Stretch exercise

Kneeling Forearm Stretch

Bodyweight

Palms-Down Dumbbell Wrist Curl Over A Bench exercise

Palms-Down Dumbbell Wrist Curl Over A Bench

Dumbbell

Palms-Down Wrist Curl Over A Bench exercise

Palms-Down Wrist Curl Over A Bench

Barbell

Palms-Up Barbell Wrist Curl Over A Bench exercise

Palms-Up Barbell Wrist Curl Over A Bench

Barbell

Palms-Up Dumbbell Wrist Curl Over A Bench exercise

Palms-Up Dumbbell Wrist Curl Over A Bench

Dumbbell

Plate Pinch exercise

Plate Pinch

Other

Rickshaw Carry exercise

Rickshaw Carry

Other

Seated Dumbbell Palms-Down Wrist Curl exercise

Seated Dumbbell Palms-Down Wrist Curl

Dumbbell

Seated Dumbbell Palms-Up Wrist Curl exercise

Seated Dumbbell Palms-Up Wrist Curl

Dumbbell

Seated One-Arm Dumbbell Palms-Down Wrist Curl exercise

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Dumbbell

Seated One-Arm Dumbbell Palms-Up Wrist Curl exercise

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Dumbbell

Seated Palm-Up Barbell Wrist Curl exercise

Seated Palm-Up Barbell Wrist Curl

Barbell

Seated Palms-Down Barbell Wrist Curl exercise

Seated Palms-Down Barbell Wrist Curl

Barbell

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl exercise

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Cable

Standing Olympic Plate Hand Squeeze exercise

Standing Olympic Plate Hand Squeeze

Other

Standing Palms-Up Barbell Behind The Back Wrist Curl exercise

Standing Palms-Up Barbell Behind The Back Wrist Curl

Barbell

Wrist Circles exercise

Wrist Circles

Bodyweight

Wrist Roller exercise

Wrist Roller

Other

Wrist Rotations with Straight Bar exercise

Wrist Rotations with Straight Bar

Barbell

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