Forearm and grip exercises
Your forearms close your grip and move your wrist. Every carry, deadlift and hang trains them; wrist curls and grip holds add direct work. A stronger grip often lets the rest of a pull keep going.
21 exercises
Barbell Reverse Curl
Forearms, Biceps
Barbell & Plates or EZ Curl Bar
Barbell Wrist Curl
Forearms
Barbell & Plates or EZ Curl Bar · Adjustable Bench or Flat Bench
Cable Rope Hammer Curl
Biceps, Forearms
Cable Machine
Cable Wrist Curl
Forearms
Cable Machine · Adjustable Bench or Flat Bench
Cross-Body Hammer Curl
Biceps, Forearms
Dumbbells
Dead Hang
Forearms
Pull-Up Bar
Dumbbell Hammer Curl
Biceps, Forearms
Dumbbells
Dumbbell Reverse Wrist Curl
Forearms
Dumbbells · Adjustable Bench or Flat Bench
Dumbbell Wrist Curl
Forearms
Dumbbells · Adjustable Bench or Flat Bench
Farmer Carry
Forearms, Traps
Dumbbells or Kettlebell
Kettlebell Bottoms-Up Press
Front Delts, Forearms
Kettlebell
Plate Pinch Hold
Forearms
Barbell & Plates
Prayer Wrist Stretch
Forearms
Bodyweight
Reverse Prayer Wrist Stretch
Forearms
Bodyweight
Suitcase Carry
Obliques, Forearms
Dumbbells or Kettlebell
Trap Bar Farmer Carry
Forearms, Traps
Trap Bar
Wrist Circle
Forearms
Bodyweight
Wrist Extensor Stretch
Forearms
Bodyweight
Wrist Flexor Stretch
Forearms
Bodyweight
Wrist Rock
Forearms
Bodyweight
Zottman Curl
Biceps, Forearms
Dumbbells