WorkoutX

Forearm & Grip Exercises

37 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 animated GIF 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 GIFs from the WorkoutX API.

By muscleChest Back Shoulder Bicep Tricep Ab & Core Glute Leg Calf Forearm

By equipmentDumbbell Barbell Cable Bodyweight Kettlebell Resistance Band

Band Reverse Wrist Curl animated GIF

Band Reverse Wrist Curl

Band Wrist Curl animated GIF

Band Wrist Curl

Barbell Palms Down Wrist Curl Over A Bench animated GIF

Barbell Palms Down Wrist Curl Over A Bench

Barbell Palms Up Wrist Curl Over A Bench animated GIF

Barbell Palms Up Wrist Curl Over A Bench

Barbell Reverse Wrist Curl animated GIF

Barbell Reverse Wrist Curl

Barbell Reverse Wrist Curl V. 2 animated GIF

Barbell Reverse Wrist Curl V. 2

Barbell Standing Back Wrist Curl animated GIF

Barbell Standing Back Wrist Curl

Barbell Wrist Curl animated GIF

Barbell Wrist Curl

Barbell Wrist Curl V. 2 animated GIF

Barbell Wrist Curl V. 2

Cable Reverse Wrist Curl animated GIF

Cable Reverse Wrist Curl

Cable Standing Back Wrist Curl animated GIF

Cable Standing Back Wrist Curl

Cable Wrist Curl animated GIF

Cable Wrist Curl

Dumbbell Finger Curls animated GIF

Dumbbell Finger Curls

Dumbbell Lying Pronation animated GIF

Dumbbell Lying Pronation

Dumbbell Lying Pronation On Floor animated GIF

Dumbbell Lying Pronation On Floor

Dumbbell Lying Supination animated GIF

Dumbbell Lying Supination

Dumbbell Lying Supination On Floor animated GIF

Dumbbell Lying Supination On Floor

Dumbbell One Arm Reverse Wrist Curl animated GIF

Dumbbell One Arm Reverse Wrist Curl

Dumbbell One Arm Seated Neutral Wrist Curl animated GIF

Dumbbell One Arm Seated Neutral Wrist Curl

Dumbbell One Arm Wrist Curl animated GIF

Dumbbell One Arm Wrist Curl

Dumbbell Over Bench One Arm Reverse Wrist Curl animated GIF

Dumbbell Over Bench One Arm Reverse Wrist Curl

Dumbbell Over Bench One Arm Wrist Curl animated GIF

Dumbbell Over Bench One Arm Wrist Curl

Dumbbell Over Bench Reverse Wrist Curl animated GIF

Dumbbell Over Bench Reverse Wrist Curl

Dumbbell Over Bench Wrist Curl animated GIF

Dumbbell Over Bench Wrist Curl

Dumbbell Reverse Wrist Curl animated GIF

Dumbbell Reverse Wrist Curl

Dumbbell Seated One Arm Rotate animated GIF

Dumbbell Seated One Arm Rotate

Dumbbell Seated Palms Up Wrist Curl animated GIF

Dumbbell Seated Palms Up Wrist Curl

Finger Curls animated GIF

Finger Curls

Kettlebell Alternating Hang Clean animated GIF

Kettlebell Alternating Hang Clean

Lever Gripper Hands animated GIF

Lever Gripper Hands

Modified Push Up To Lower Arms animated GIF

Modified Push Up To Lower Arms

Side Wrist Pull Stretch animated GIF

Side Wrist Pull Stretch

Smith Seated Wrist Curl animated GIF

Smith Seated Wrist Curl

Smith Standing Back Wrist Curl animated GIF

Smith Standing Back Wrist Curl

Weighted Standing Hand Squeeze animated GIF

Weighted Standing Hand Squeeze

Wrist Circles animated GIF

Wrist Circles

Wrist Rollerer animated GIF

Wrist Rollerer

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 GIFs?

Every forearm exercise here has a looping GIF animation and step-by-step instructions so you can control the wrist path precisely.

Building a fitness app?

Get all 37 forearm exercises — names, muscles, equipment and hosted GIF URLs — straight from the WorkoutX API. One REST endpoint, no RapidAPI middleware.

View API Docs →