Best Forearm Workouts for Strength, Size, and Grip Power

A strong set of forearms doesn’t just look impressive—it’s the foundation for better lifting performance, sports ability, and everyday tasks. From carrying heavy grocery bags to holding a pull-up bar, your forearms work harder than you think. Strong forearms mean better grip strength, more control over weights, and reduced risk of wrist injuries.

If you’ve been skipping forearm training or just want to give this muscle group the attention it deserves, this guide covers the best forearm workouts, how to perform them correctly, and tips to see faster results.

Why You Should Train Your Forearms

Forearms are often overlooked in workout routines, but they are one of the most functional muscle groups in your body. They help in gripping, holding, and stabilizing objects during lifts. Without a strong grip, you’ll struggle with exercises like deadlifts, pull-ups, and rows. Forearm strength also benefits sports like tennis, climbing, wrestling, and even golf. Plus, well-developed forearms add symmetry to your arms, making your biceps and triceps look even better.

Best Forearm Workouts You Can Do

The following exercises target both the flexor and extensor muscles of your forearms, ensuring balanced strength and size.

1. Wrist Curls

This classic move targets the forearm flexors—the muscles responsible for bending your wrist inward.

• Sit on a bench with a dumbbell in each hand, palms facing upward.

• Rest your forearms on your thighs so your wrists hang just past your knees.

• Curl the dumbbells up by bending only your wrists, then slowly lower.

• Perform 3 sets of 12–15 reps.

Tip: Avoid fast movements—control the weight for maximum activation.

2. Reverse Wrist Curls

Targets the extensors on the top side of your forearms.

• Sit on a bench holding light dumbbells or a barbell, palms facing downward.

• Rest forearms on your thighs with wrists hanging off the edge.

• Curl the weight upward by extending your wrists, then lower slowly.

• Do 3 sets of 12–15 reps.

Tip: Start light; extensors fatigue quickly.

3. Farmer’s Carry

An excellent way to build grip strength and forearm endurance.

• Hold a heavy dumbbell or kettlebell in each hand by your sides.

• Stand tall, shoulders back, core engaged.

• Walk forward for 30–60 seconds, rest, and repeat for 3–4 sets.

Tip: Avoid leaning forward or letting the weights swing.

4. Dead Hangs

A bodyweight move that boosts grip strength and forearm stamina.

• Hang from a pull-up bar with arms fully extended, palms facing forward.

• Keep shoulders slightly engaged.

• Hold as long as possible, rest, and repeat for 3–4 sets.

Tip: Increase difficulty by adding weight once you get stronger.

5. Plate Pinches

Improves pinch grip strength, crucial for lifting and sports.

• Hold two weight plates together with your fingers and thumb.

• Keep arms by your sides or in front of you.

• Hold for 20–40 seconds per set, repeat 3–4 times.

Tip: Use smooth plates for extra challenge.

6. Zottman Curls

Works both your biceps and forearms.

• Hold dumbbells with palms facing upward.

• Curl up like a standard bicep curl.

• At the top, rotate wrists so palms face down, then lower slowly.

• Perform 3 sets of 10–12 reps.

Tip: Focus on a slow lowering phase to fully engage forearms.

7. Rope or Towel Pull-Ups

Adds a grip challenge while training back, biceps, and forearms.

• Loop a rope or towel over a pull-up bar.

• Hold the ends and perform pull-ups.

• Do 3–4 sets to failure.

Tip: Use a thicker rope or towel for added difficulty.

8. Wrist Roller

Old-school forearm builder.

• Hold a wrist roller device with a weight attached to a rope.

• Extend arms in front of you and roll the rope to lift the weight, then unwind slowly.

• Repeat 2–3 rounds.

Tip: Keep wrists straight; don’t bend elbows.

9. Hammer Curls

Great for building both forearms and biceps.

• Hold dumbbells with palms facing each other.

• Curl up while keeping elbows tucked in.

• Lower slowly, repeat for 3 sets of 10–12 reps.

Tip: Pause at the top for maximum contraction.

10. Reverse Grip Barbell Curls

A variation that targets forearms harder than traditional curls.

• Hold a barbell with palms facing down.

• Curl upward without swinging, then lower slowly.

• Perform 3 sets of 8–10 reps.

Tip: Keep wrists locked to avoid strain.

Also Read: Ultimate arm-wrestling exercises for strength

Training Tips for Bigger and Stronger Forearms

Train forearms 2–3 times per week for best results.

• Use different grips—overhand, underhand, and neutral—to target all muscles.

• Increase resistance gradually to avoid injury.

• Don’t overtrain—forearms need recovery time just like any other muscle.

• Include forearm-focused moves in your back and arm days for extra volume.

Common Mistakes to Avoid

• Lifting too heavy without proper form—this can lead to wrist injuries.

• Only training flexors and neglecting extensors—this creates muscle imbalance.

• Skipping warm-up—always do light wrist rotations before starting.

• Relying only on machines—free weights and bodyweight moves build functional strength better.

Sample Forearm Workout Plan

Beginner

• Wrist curls – 3×15

• Reverse wrist curls – 3×15

• Farmer’s carry – 3×40 seconds

• Dead hangs – 3×20 seconds

Intermediate

• Hammer curls – 3×12

• Reverse grip barbell curls – 3×10

• Plate pinches – 3×30 seconds

• Rope pull-ups – 3 sets to failure

Advanced

• Wrist roller – 3 rounds

• Zottman curls – 3×10

• Farmer’s carry with heavy load – 4×40 seconds

• Dead hangs with added weight – 3×20 seconds

Conclusion

Building strong forearms is about more than just aesthetics—it’s about improving your overall strength, grip, and performance in the gym and in daily life. Combining isolation exercises like wrist curls with functional moves like farmer’s carries will give you both size and power. Stay consistent, focus on proper form, and your forearms will not only look better but also perform better in every activity you take on.

FAQ on Best Forearm Workouts

1. How often should I train my forearms?
Train them 2–3 times per week, allowing at least 48 hours of rest between intense sessions.

2. Do forearm workouts improve grip strength?
Yes, exercises like dead hangs, farmer’s carries, and plate pinches directly improve grip power.

3. Can I build forearms without weights?
Yes, bodyweight exercises like towel pull-ups and resistance band wrist curls are effective.

4. Are forearm workouts beginner-friendly?
Yes, start with light weights and perfect your form before increasing resistance.

5. Do big biceps mean strong forearms?
Not always. Forearms need specific training to get stronger and more defined.

6. How long until I see results?
With consistent training, most people see visible improvements in 6–8 weeks.

7. Should I train forearms on arm day?
Yes, you can train forearms after biceps or back workouts since they’re already engaged.