Metal Strength

Forearms

Grip, wrist flexion, wrist extension and loaded holds.

Arms201 Exercises

Exercises that train the Forearms

How to train it

Train the Forearms with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Forearms FAQ

What are the best exercises for the Forearms?

Band Wrist Curl, Barbell Palm Down Wrist Curl Over a Bench, Barbell Standing Back Wrist Curl and Barbell Wrist Curl on Knees are among the most effective forearms exercises. Pair a heavy compound movement with one or two assistance exercises to train the forearms through its full range.

How often should you train the Forearms?

Training the forearms two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding forearms sessions so the muscle can recover and grow.

Related muscles

Biceps

Elbow flexion from curls, chins and neutral-grip pulls.

Triceps

Elbow extension from presses, dips and extension patterns.