25 Forearms Exercises (All Equipment)

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Pick the row that matches what you actually have access to.

Equipment	Exercises
Dumbbell	8	Browse all Dumbbell →
Barbell	7	Browse all Barbell →
Other Equipment	5	Browse all Other Equipment →

Ready-made forearms routines

Dumbbell arms workout 40 exercises · full routine Barbell arms workout 24 exercises · full routine Cable Machine arms workout 21 exercises · full routine

Best forearms exercises with no equipment

Nothing required but floor space.

Kneeling Forearm Stretch beginner Wrist Circles beginner

Beginner forearms exercises

Cable Wrist Curl Cable Machine Finger Curls Barbell Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell Palms-Down Wrist Curl Over A Bench Barbell Palms-Up Barbell Wrist Curl Over A Bench Barbell Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell Seated Dumbbell Palms-Down Wrist Curl Dumbbell Seated Dumbbell Palms-Up Wrist Curl Dumbbell Seated One-Arm Dumbbell Palms-Up Wrist Curl Dumbbell Seated Palm-Up Barbell Wrist Curl Barbell Seated Palms-Down Barbell Wrist Curl Barbell Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Cable Machine

Common questions

What is the best forearms exercise?

There is no single best one — the right pick depends on your equipment and level. Of the 25 forearms exercises catalogued here, 3 are compound movements, which recruit the most muscle per set and are usually the highest-value place to start. Bottoms-Up Clean From The Hang Position is a common first choice.

How many forearms exercises can you do without equipment?

2 of the 25 forearms exercises here need no equipment at all, and 11 can be done with home-gym kit such as dumbbells, kettlebells or bands.

Where should beginners start with forearms training?

18 of these 25 exercises are rated beginner. Cable Wrist Curl is one of the more accessible entry points. Start with a movement you can control through a full range, then progress load or difficulty before adding volume.

All 25 forearms exercises

Bottoms-Up Clean From The Hang Position Kettlebell · intermediate Cable Wrist Curl Cable Machine · beginner Dumbbell Lying Pronation Dumbbell · intermediate Dumbbell Lying Supination Dumbbell · intermediate Farmer's Walk Other Equipment · intermediate Finger Curls Barbell · beginner Kneeling Forearm Stretch Bodyweight · beginner Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell · beginner Palms-Down Wrist Curl Over A Bench Barbell · beginner Palms-Up Barbell Wrist Curl Over A Bench Barbell · beginner Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell · beginner Plate Pinch Other Equipment · intermediate Rickshaw Carry Other Equipment · intermediate Seated Dumbbell Palms-Down Wrist Curl Dumbbell · beginner Seated Dumbbell Palms-Up Wrist Curl Dumbbell · beginner Seated One-Arm Dumbbell Palms-Down Wrist Curl Dumbbell · intermediate Seated One-Arm Dumbbell Palms-Up Wrist Curl Dumbbell · beginner Seated Palm-Up Barbell Wrist Curl Barbell · beginner Seated Palms-Down Barbell Wrist Curl Barbell · beginner Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Cable Machine · beginner Standing Olympic Plate Hand Squeeze Other Equipment · beginner Standing Palms-Up Barbell Behind The Back Wrist Curl Barbell · beginner Wrist Circles Bodyweight · beginner Wrist Roller Other Equipment · beginner Wrist Rotations with Straight Bar Barbell · beginner

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Forearms exercises