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Forearm Workouts | Best Exercise Guide

Written by the Boostcamp staff

Last Updated: Oct 30,2022 • 9 min read

If you're looking for the complete guide on training your forearms, this is it. In this guide you'll learn why you should train forearms (even if you already go the gym), how best to train your forearms (exercises and routines), and find the best forearm workout tools (dumbbells, household items, or specialty forearm tools).

Why workout your forearms

Most people want to train their forearms for aesthetics. Getting bigger forearms make your arms look way bigger–imagine having huge biceps and triceps, but tiny forearms...how weird would that look? Just look at Stallone, his forearms are incredible in a shirt.

FACT: Massive Forearms Unlock the Mysteries of the Universe

But training your forearms is much more than for a show muscle. Strong and defined forearms are essential for both functional strength and aesthetics. Not to mention, having strong forearms will help you with all of your upper body lifts (think: pull-ups, chin-ups, bench press, etc.).

You might ask, "I already workout consistently in the gym, do I still need to do forearm-specific exercises?" That's a good question, and the answer is, it depends. If you think your forearms are small, then you should absolutely train them. Are you indirectly training your grip when you do deadlifts? For sure. But it is very different than training them directly with forearm specific exercises for reps and progressive overload. This is why strongman training has many targeted forearm exercises...and guess what, strongmen have absolutely comical sized forearms.

John Grimek: How To Build Forearms – NECKBERG

The best forearm exercises

Wrist curls: This exercise is great for targeting the muscles on the underside of your forearms. Sit down on a bench and hold a dumbbell in each hand. Let your arms hang down at your sides with your palms facing up. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower the dumbbells back down to the starting position.

Dumbbell Wrist Curl: Muscles Worked & Technique – StrengthLog

Reverse wrist curls: This exercise is similar to regular wrist curls, but it targets the muscles on the top of your forearm. Sit down on a bench and hold a dumbbell in each hand. Let your arms hang down at your sides with your palms facing down. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower the dumbbells back down to the starting position.

Dumbbell Single Arm Reverse Wrist Curl | myworkouts.io

Barbell forearm roll: This exercise is great for both Forearm flexors and extensors. Grab a barbell with an overhand grip and stand up straight. Let the barbell hang down at arm's length in front of you. From here, roll the barbell up your forearms until it's resting on your biceps. Reverse the motion and roll the barbell back down to the starting position.

Barbell Wrist Curl Behind the Back: Muscles Worked & Technique – StrengthLog

Farmer's walks: This exercise is great for working your entire forearm, as well as your grip strength. Grab a pair of dumbbells and stand up straight. Let the dumbbells hang down at arm's length by your sides. From here, walk forward while maintaining a tight grip on the dumbbells. Walk for a distance of 50-100 feet before turning around and walking back to the starting position.

Farmer Walk GIFs - Get the best GIF on GIPHY

Forearm wrist roller: This exercise requires a forearm roller and is a specific tool for forearm training. Hold the bar in front of you with the weights extended, then curl until the weights reach the top. This is a great tool, but not necessary to develop big forearms.

Forearms Exercise Wrist Roller #forearms_workout #forearms_exercises #forearms_workout_gym #forearms_routine #stro… | Arm workout, Full arm workout, Forearm workout

The best forearm workouts

Forearm workouts if you already go to the gym

If you already go to the gym and follow a solid program with bench press, deadlift, pull-ups, and rows, then you can easily add in some forearm exercises at the end of your routine 1-2 times a week. We recommend doing 2-3 sets of 10-15 reps of either wrist curls, reverse wrist curls, or barbell forearm roll. You can also do farmer's walks as a finisher exercise–just pick a moderate weight and walk for 50-100 feet.

If you're not following a full body gym program, you absolutely should. After all, you don't want oversized forearms and weak everything else. Think of forearm training as adding bricks to your house, and a great workout program is the foundation of the home. You can find many free and science-based workout programs on Boostcamp App.

Forearm workouts without weights

Forearm workouts if you don't go to the gym

If you don't go to the gym, or if you want to focus on building up your forearms specifically, then I would recommend doing a forearm workout routine 2-3 times a week. For each workout, start with 2 sets of 10-15 reps of either wrist curls, reverse wrist curls, or barbell forearm roll. Then move on to farmer's walks–again, pick a moderate weight and walk for 50-100 feet. Finally, end your workout with a forearm plank hold for 30-60 seconds.

If you don't have access to weights, no problem! There are still plenty of forearm exercises you can do to build strength. Try resistance bands, bodyweight exercises, or even household items like soup cans or jugs of water.

Bodyweight forearm exercises:

Wrist curls: Sit on the edge of a chair or bench and let your arms hang down at your sides with your palms facing up. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower your hands back down to the starting position.

Reverse wrist curls: Sit on the edge of a chair or bench and let your arms hang down at your sides with your palms facing down. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower your hands back down to the starting position.

Barbell forearm roll: Grab a broomstick or other long object and hold it with an overhand grip in front of you. Let it hang down at arm's length. From here, roll the barbell up your forearms until it's resting on your biceps. Reverse the motion and roll the barbell back down to the starting position.

Resistance band forearm exercises

Band Wrist curls: Attach a resistance band to a sturdy object and loop it around your wrists. Sit on the edge of a chair or bench and let your arms hang down at your sides with your palms facing up. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower your hands back down to the starting position.

Band Reverse wrist curls: Attach a resistance band to a sturdy object and loop it around your wrists. Sit on the edge of a chair or bench and let your arms hang down at your sides with your palms facing down. From here, slowly curl your wrists upwards until your palms are facing your chest. Reverse the motion and lower your hands back down to the starting position.

Band forearm roll: Attach a resistance band to a sturdy object and grab it with an overhand grip. Let it hang down at arm's length. From here, roll the barbell up your forearms until it's resting on your biceps. Reverse the motion and roll the barbell back down to the starting position.

Forearm workout with household items

Makeshift Wrist curls: Fill a soup can or jug of water with a desired weight and hold it in one hand. Sit on the edge of a chair or bench and let your arm hang down at your side with your palm facing up. From here, slowly curl your wrist upwards until your palm is facing your chest. Reverse the motion and lower your hand back down to the starting position.

Makeshift wrist curls: Fill a soup can or jug of water with a desired weight and hold it in one hand. Sit on the edge of a chair or bench and let your arm hang down at your side with your palm facing down. From here, slowly curl your wrist upwards until your palm is facing your chest. Reverse the motion and lower your hand back down to the starting position.

Makeshift forearm roll: Fill a soup can or jug of water with a desired weight and hold it in one hand with an overhand grip. Let it hang down at arm's length. From here, roll the barbell up your forearms until it's resting on your biceps. Reverse the motion and roll the barbell back down to the starting position.

Best forearm workout tool

There are a lot of different forearm workout tools on the market, but honestly if you just use a dumbbell and barbell, it is more than enough to build amazing forearms.

If you really want a specific forearm workout tool, get a $20-$50 forearm wrist roller from Amazon and attach some weights to it.

Forearm Strength Trainer Arm Triceps Blaster Wrist Roller Gym Fitness Equipment Biceps Strengthener Hand Gripper Weight Lifting - Hand Gripper Strengths - AliExpress

Best forearm workout with dumbbells

Dumbbell wrist curl - 3 sets of 10-15 reps

Dumbbell reverse wrist curl - 3 sets of 10-15 reps

Forearm workout warmup

Before you start your forearm workout, it's important to do a proper warm-up. This will help avoid injury and ensure that your muscles are properly warmed up before you start working out.

One simple warm-up is to grab a light dumbbell and do some wrist curls and reverse wrist curls. Start with 3 sets of 10 reps and gradually increase the weight as you get more comfortable.

Another warm-up option is to attach a resistance band to a sturdy object and do some banded wrist curls and reverse wrist curls. Start with 3 sets of 10 reps and gradually increase the resistance as you get more comfortable.