Forearms Exercises


forearms exercise

While the forearm muscles may be used continuously throughout the day, if you want to increase the lean muscle mass in your forearms you will need to perform strength training exercises that specifically target the forearm muscles.

It is recommended that all individuals perform exercises that at least place the forearm as the secondary muscle that is being worked during several exercises.

The reason for this is that with the rate of carpal tunnel and other wrist, forearm, and elbow conditions; strengthening and improving the flexibility in the forearm muscles, ligaments, and tendons is imperative.

There are a variety of different forearms exercises that can be performed. Below, we have divided the forearm exercises by exercise type for ease in browsing. Once you have chosen the forearm exercise type to perform you can then view all of the forearm exercises under that exercise type.

Each specific forearm exercise includes a brief description of the exercise, the benefits of the exercise, equipment needed to perform the exercise, and step-by-step instructions on how to correctly perform the exercise.


Stretching Exercises

Palms Up Forearms Stretch

This exercise is easy to perform and stretches one forearm at a time. This exercise requires no equipment. Recommended frequency: this exercise can be performed daily.

Weight Training Exercises

Barbell Wrist Curls Behind The Back

This works both forearms and is fairly easy to perform. This exercise requires the use of a barbell to perform. Recommended frequency: perform this exercise one to three times per week.

Dumbbell Wrist Flippers

This exercise is easy to perform and focuses on working the forearms. This exercises requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Palms Down Dumbbell Wrist Curls

This exercise is easy to perform and targets the forearms, one forearm at a time. This exercise is performed using a single dumbbell and a flat bench. Recommended frequency: perform this exercise three to five times per week.

Palms Up Barbell Wrist Curls

This exercise is fairly easy to perform and works the forearms. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week.

Palms Up Dumbbell Wrist Curls

This exercise works the forearms, one forearm at a time, and is easy to perform. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week.

Reverse Barbell Curls

This exercise is fairly easy to perform and targets the forearms and biceps muscles. This exercise is performed using a barbell. Recommended frequency: perform this exercise two to three times per week.

Reverse Barbell Preacher Curls

This exercise is fairly difficult to perform and works the muscles of the forearms and biceps. This exercise requires an EZ curl bar and a preacher bench to perform. Recommended frequency: perform this exercise three to five times per week.

Reverse Cable Curls

This exercise targets the forearm and biceps muscles and is fairly easy to perform. This exercise requires the use of a lower pulley cable machine. Recommended frequency: perform this exercise three to five times per week.

Seated Dumbbell Palms Down Wrist Curls

This exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a pair of dumbbells. Recommended frequency: perform this exercise three to five times per week.

Seated Dumbbell Palms Up Wrist Curls

This exercise targets both forearms at a time and is easy to perform. This exercise required a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Seated Low Cable Wrist Curls

This exercise is fairly east to perform and works both forearms in unison. This exercise requires a flat bench and the lower pulley of a cable machine. Recommended frequency: perform this exercise three to five times per week.

Seated Palms Down Barbell Wrist Curls

This exercise is easy to perform and works both forearms at a time. This exercise is performed using a flat bench and a barbell. Recommended frequency: perform this exercise three to five times per week.

Seated Palms Up Barbell Wrist Curls

This exercise is fairly easy to perform and targets both forearms at a time. This exercise requires a flat bench and a barbell to perform. Recommended frequency: perform this exercise three to five times per week.

Single Arm Dumbbell Palms Down Wrist Curls

This exercise works one forearm at a time and is easy to perform. This exercise utilizes a flat bench and a single dumbbell when performed. Recommended frequency: perform this exercise three to five times per week.

Single Arm Dumbbell Palms Up Wrist Curls

This exercise is easy to perform and targets one forearm at a time. This exercise is performed using a flat bench and a single dumbbell. Recommended frequency: perform this exercise three to five times per week.

Standing Dumbbell Reverse Curls

This exercise targets both the forearms and biceps and is fairly simple to perform. This exercise requires a pair of dumbbells to perform. Recommended frequency: perform this exercise three to five times per week.

Standing Plate Fingertip Raises

This exercise is moderately easy to perform and focuses on one forearm at a time. This exercise requires a weight plate to perform. Recommended frequency: perform this exercise one to five times per week.

Two Arm Palms Down Wrist Curls

This exercise is easy to perform and targets both forearms at a time. This exercise utilizes a flat bench and a set of dumbbells when performed. Recommended frequency: perform this exercise two to three times per week.

Two Arm Palms Up Wrist Curls

This exercise works both forearms at a time and is simple to perform. This exercise requires the use of a flat bench and a pair of dumbbells to perform. Recommended frequency: perform this exercise two to three times per week.

Wrist Rollers

This exercise is fairly easy to perform and targets both forearms. This exercise requires the use of a wrist roller tool. Recommended frequency: perform this exercise two to three times per week.
 

Exercises by Type

Exercises by Muscle Group

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