Forearm exercises
14 exercises in our library train the forearms as a main muscle. They're grouped below by the equipment they need, from bodyweight to machines. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 14.
By equipment
Dumbbells (5 exercises)
- Farmer's Carry Beginner
- Hammer Curl Beginner
- Reverse Dumbbell Biceps Curl Beginner
- Reverse-Grip Dumbbell Concentration Curl Beginner
- Seated Dumbbell Wrist Curl Beginner
Barbell (3 exercises)
- Behind-the-Back Barbell Wrist Curl Beginner
- Reverse Barbell Biceps Curl Beginner
- Seated Barbell Wrist Extension Beginner
Cables (3 exercises)
- Cable Hammer Curl Beginner
- Cable Rope Hammer Curl Beginner
- Reverse Cable Biceps Curl Beginner
Resistance bands (1 exercise)
- Band Hammer Curl Beginner
Holds (1 exercise)
- Dead Hang Beginner
Other equipment (1 exercise)
- Wrist Roller Beginner
Turn these into a plan
The free generator builds a weekly strength plan around your goal, schedule and equipment, with sets, reps and loads. Premium (€29 once, no subscription) adds Overachiever Progression, cycle-based workouts, the Diet Planner and app exports.
Other muscle groups
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Obliques
By equipment
Bodyweight · Dumbbells · Barbell · Kettlebell · Cables · Machines · Smith machine · Resistance bands
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)