Forearm & Grip Exercises

36 exercises — Forearms drive your grip and stabilize every pull, carry, and curl — yet they're often trained only as an afterthought. Dedicated forearm work builds thicker lower arms, a stronger grip for deadlifts and pull-ups, and healthier wrists and elbows. This collection gathers every forearm exercise in the WorkoutX library: wrist curls and reverse wrist curls for the flexors and extensors, reverse and hammer-style curls that load the brachioradialis, and gripping and carrying movements that build crushing strength. Each comes with a looping video animation so you can control the wrist through a full range without bouncing. Open any movement for the muscles worked, equipment, and step-by-step instructions. Most fit easily at the end of an arm or back session. Developers can pull the same forearm-exercise data and animations from the WorkoutX API.

Band Wrist Curl exercise demonstration

Band Wrist Curl

Forearms · beginner

Barbell Palm Down Wrist Curl Over a Bench exercise demonstration

Barbell Palm Down Wrist Curl Over a Bench

Forearms · intermediate

Barbell Standing Back Wrist Curl exercise demonstration

Barbell Standing Back Wrist Curl

Forearms · intermediate

Barbell Wrist Curl on Knees exercise demonstration

Barbell Wrist Curl on Knees

Forearms · intermediate

Barbell Wrist Curl Wide Legs exercise demonstration

Barbell Wrist Curl Wide Legs

Forearms · intermediate

Barbell Wrist Extension on Knees exercise demonstration

Barbell Wrist Extension on Knees

Forearms · intermediate

Cable Wrist Curl exercise demonstration

Cable Wrist Curl

Forearms · beginner

Cable Wrist Extension exercise demonstration

Cable Wrist Extension

Forearms · beginner

Downward Dog With Fingers Facing Feet exercise demonstration

Downward Dog With Fingers Facing Feet

Forearms · intermediate

Dumbbell Farmer Walks exercise demonstration

Dumbbell Farmer Walks

Forearms · beginner

Dumbbell Lying Pronation Rotation on Floor exercise demonstration

Dumbbell Lying Pronation Rotation on Floor

Forearms · beginner

Dumbbell One Arm Reverse Wrist Curl exercise demonstration

Dumbbell One Arm Reverse Wrist Curl

Forearms · intermediate

Dumbbell One Arm Seated Neutral Wrist Curl exercise demonstration

Dumbbell One Arm Seated Neutral Wrist Curl

Forearms · beginner

Dumbbell One Arm Wrist Curl exercise demonstration

Dumbbell One Arm Wrist Curl

Forearms · intermediate

Dumbbell Over Bench Reverse Wrist Curl exercise demonstration

Dumbbell Over Bench Reverse Wrist Curl

Forearms · intermediate

Dumbbell Over Bench Wrist Curl exercise demonstration

Dumbbell Over Bench Wrist Curl

Forearms · intermediate

Dumbbell Reverse Wrist Curl exercise demonstration

Dumbbell Reverse Wrist Curl

Forearms · intermediate

Dumbbell Seated Neutral Wrist Curl exercise demonstration

Dumbbell Seated Neutral Wrist Curl

Forearms · beginner

Dumbbell Standing Wrist Curl exercise demonstration

Dumbbell Standing Wrist Curl

Forearms · intermediate

Elbow Extension and Supination Pronation Forearm Stretch exercise demonstration

Elbow Extension and Supination Pronation Forearm Stretch

Forearms · beginner

Elbow Flexor Stretch exercise demonstration

Elbow Flexor Stretch

Forearms · beginner

Ez Bar Seated Wrist Curl exercise demonstration

Ez Bar Seated Wrist Curl

Forearms · beginner

Forearms Pull With Opposite Hand Stretch exercise demonstration

Forearms Pull With Opposite Hand Stretch

Forearms · beginner

Forearms Stretch on Wall exercise demonstration

Forearms Stretch on Wall

Forearms · beginner

Forearms Stretch on Wall Fingers Facing Down exercise demonstration

Forearms Stretch on Wall Fingers Facing Down

Forearms · beginner

Hands Clapped Forearms Stretch exercise demonstration

Hands Clapped Forearms Stretch

Forearms · advanced

Kettlebell Wrist Curl exercise demonstration

Kettlebell Wrist Curl

Forearms · intermediate

Kettlebell Wrist Extension exercise demonstration

Kettlebell Wrist Extension

Forearms · intermediate

Kneeling Forearm Flexor Stretch exercise demonstration

Kneeling Forearm Flexor Stretch

Forearms · beginner

Kneeling Wrist Flexor Stretch exercise demonstration

Kneeling Wrist Flexor Stretch

Forearms · beginner

Side Wrist Pull Stretch exercise demonstration

Side Wrist Pull Stretch

Forearms · beginner

Wrist Curl Barbell exercise demonstration

Wrist Curl Barbell

Forearms · intermediate

Wrist Curl Dumbbell exercise demonstration

Wrist Curl Dumbbell

Forearms · intermediate

Wrist Extension Barbell exercise demonstration

Wrist Extension Barbell

Forearms · intermediate

Wrist Extension Barbell (Variation 2) exercise demonstration

Wrist Extension Barbell (Variation 2)

Forearms · intermediate

Wrist Extension Dumbbell exercise demonstration

Wrist Extension Dumbbell

Forearms · intermediate

Frequently asked questions

How do I build bigger forearms?

Train the flexors and extensors directly with wrist curls and reverse wrist curls, and add reverse and hammer curls for the brachioradialis. High frequency works well for forearms.

What exercises improve grip strength?

Loaded carries, dead hangs, and heavy holds build crushing and supporting grip. Reverse curls and wrist curls strengthen the muscles that drive grip endurance.

Can I train forearms at home?

Yes. Dumbbell wrist curls, reverse curls, and timed dead hangs from a bar build forearms with minimal equipment. A pair of dumbbells covers most variations.

Do these forearm exercises include animations?

Yes. Every forearm exercise here has a looping animation of the full movement, plus step-by-step instructions, form tips and the muscles worked. Through the WorkoutX API the same animations come as 720p MP4 at 30 fps, with male and female models.

For developers

Building a fitness app?

Get all 36 forearm exercises from the WorkoutX API: names, muscles, equipment, instructions and 720p MP4 animations, in one REST call.

Get a free API key Read the docs

# Forearm exercises, 20 at a time
curl "https://api.workoutxapp.com/v2/exercises?target=forearms&limit=20" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"