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Forearms Exercises

All 10 exercises that train the Forearms as a primary muscle, grouped by movement pattern. Pick by your equipment; each page lists alternatives.

Muscle Chest Upper Back Lats Traps Rear Delts Front Delts Side Delts Biceps Triceps Forearms Core Obliques Lower Back Glutes Quads Hamstrings Calves Adductors Hip Flexors Shoulders Neck
Equipment Bodyweight Dumbbell Barbell Kettlebell Resistance Band Cable Machine Pull-Up Bar

Carry 2

Farmer's Carry beginner
Farmer's Carry Dumbbell · Forearms, Core, Traps
beginner
Suitcase Carry Dumbbell · Obliques, Core, Forearms

Arms 8

beginner
Band Hammer Curl Resistance Band · Biceps, Forearms
Dumbbell Forearm Twists video beginner
Dumbbell Forearm Twists Dumbbell · Forearms
Hammer Curl video beginner
Hammer Curl Dumbbell · Biceps, Forearms
Reverse Barbell Curl video intermediate
Reverse Barbell Curl Barbell · Forearms
Reverse Curl video beginner
Reverse Curl Dumbbell · Forearms, Biceps
Reverse Wrist Curl Single Dumbbell video beginner
Reverse Wrist Curl Single Dumbbell Dumbbell · Forearms
Wrist Curl video beginner
Wrist Curl Dumbbell · Forearms
Zottman Curl intermediate
Zottman Curl Dumbbell · Biceps, Forearms