7 Forearm Workouts for Building Forearm Strength

Forearm workouts are compound exercises designed to increase activation of the forearm muscles. Forearm exercises include both bodyweight and weighted exercises. The forearms contain several muscle groups, including the brachioradialis, flexors, and wrist extensors. The muscles in your forearms enable supination and pronation of the wrist and allow your palms to turn face-up or down. The best forearm exercises target muscles in your forearms while also engaging your upper arms, wrists, and triceps.

If you're looking to build stronger forearms, consider incorporating these forearm training exercises into your workout routine.

1. 1. Reverse curl: The reverse curl is a biceps curl variation that uses a different grip style than the standard curl. Perform reverse curls by standing with your feet shoulder-width apart. Hold a pair of dumbbells or EZ-curl bar with a pronated grip (palms facing away from your body and toward the floor). Flex your biceps, bend your elbows, and lift the dumbbells towards your shoulders. Continue this movement for your desired number of repetitions.
2. 2. Hammer curl: The hammer curl, also known as the dumbbell hammer curl or the neutral grip dumbbell curl, is a strength-training exercise that targets your biceps and forearms. The hammer curl varies from the traditional bicep curl by using a neutral grip with your palms facing each other during the full range of motion. With proper form, hammer curls can promote upper body stability and arm strength.
3. 3. Farmer's walk: The farmer’s walk, also known as the farmer’s carry, is a loaded carry workout characterized by holding free weights at your sides while walking. The farmer’s walk activates muscle groups in both your upper body and lower body. With proper form, the farmer’s walk can help you build core strength, burn calories, and raise your heart rate. Although the traditional farmer’s walk uses a pair of dumbbells, some variations use other heavy weights like kettlebells, trap bars, or barbells with farmer’s walk handles attached.
4. 4. Chin-up: A chin-up is a compound exercise that works multiple muscle groups across your upper body. Perform chin-ups by grabbing hold of a pull-up bar and lifting yourself from a dead hang until the bar is below your chin.
5. 5. Towel pull-up: Towel pull-ups are advanced pull-up exercises that make use of a towel to help you build upper-body strength. Towel pull-ups primarily target your forearm muscles, core muscles, and latissimus dorsi—a muscle in your middle and lower back. The towel grip activates the muscles in your forearms more than a regular pull-up, helping increase your grip strength. This pull-up variation is an effective grip-training exercise worth incorporating into a number of strength-training programs including weightlifting, bodybuilding, gymnastics, and calisthenics.
6. 6. Sphinx push-up: Sphinx push-ups are a push-up variation designed to target your triceps, pecs, abs, forearms, and shoulders. The range of motion combines a standard push-up with a high plank and low plank to deliver a powerful upper-body workout and core exercise. To practice sphinx push-ups, start in a low plank position with your forearms in contact with the floor. Rotate your shoulders and drive through your elbows to lift yourself into a high plank position. Once you've mastered sphinx push-ups with proper form, try other push-up variations such as diamond push-ups, close-grip push-ups, and pike push-ups.
7. 7. Preacher curl: The preacher curl is a variation of the traditional biceps curl. This exercise is primarily a bicep workout but will also help build forearm strength. Perform preacher curls by sitting on a preacher bench with your armpits resting on top of the arm pad. This slanted surface will support your arms while you lift a barbell or EZ bar.

There are several notable benefits to practicing forearm exercises.

1. 1. Bigger forearms: The main benefit of forearm exercises is increasing hypertrophy (muscle growth) in the forearms. Strong forearms improve your ability to perform more advanced weightlifting exercises such as deadlifts and bench presses.
2. 2. Increased grip strength: A strong grip is beneficial for completing a wide variety of daily tasks and movements. Arm workouts that focus on wrist extension and wrist curls are some of the best exercises for building grip strength.
3. 3. Improved wrist health: Wrist flexion is your wrist’s ability to bend down toward your arm. Wrist extension is your wrist’s ability to bend upwards. By exercising your forearms, you promote a fluid range of motion in your wrists and arms.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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