Forearm Exercises

25 forearm exercises in the library, ranked by how often lifters actually use them — 18 are beginner-friendly. The most popular: Bottoms-Up Clean From The Hang Position, Cable Wrist Curl, Dumbbell Lying Pronation. Every movement links to a full breakdown with step-by-step form, muscles worked, and common mistakes.

Bottoms-Up Clean From The Hang PositionStrength · Kettlebell

ArmsIntermediate

KettlebellIntermediate

Bottoms-Up Clean From The Hang Position

Forearms · Kettlebell

Forearms

Cable Wrist CurlStrength · Cable

CableBeginner

Cable Wrist Curl

Forearms · Cable

Forearms

Dumbbell Lying PronationStrength · Dumbbell

ArmsIntermediate

DumbbellIntermediate

Dumbbell Lying Pronation

Forearms · Dumbbell

Forearms

Dumbbell Lying SupinationStrength · Dumbbell

ArmsIntermediate

DumbbellIntermediate

Dumbbell Lying Supination

Forearms · Dumbbell

Forearms

Farmer's WalkStrongman · Other

ArmsIntermediate

OtherIntermediate

Farmer's Walk

Forearms · Other

Forearms

Finger CurlsStrength · Barbell

BarbellBeginner

Finger Curls

Forearms · Barbell

Forearms

Kneeling Forearm StretchStretching · Bodyweight

BodyweightBeginner

Kneeling Forearm Stretch

Forearms · Bodyweight

Forearms

Palms-Down Dumbbell Wrist Curl Over A BenchStrength · Dumbbell

DumbbellBeginner

Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms · Dumbbell

Forearms

Palms-Down Wrist Curl Over A BenchStrength · Barbell

BarbellBeginner

Palms-Down Wrist Curl Over A Bench

Forearms · Barbell

Forearms

Palms-Up Barbell Wrist Curl Over A BenchStrength · Barbell

BarbellBeginner

Palms-Up Barbell Wrist Curl Over A Bench

Forearms · Barbell

Forearms

Palms-Up Dumbbell Wrist Curl Over A BenchStrength · Dumbbell

DumbbellBeginner

Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms · Dumbbell

Forearms

Plate PinchStrength · Other

ArmsIntermediate

OtherIntermediate

Plate Pinch

Forearms · Other

Forearms

Rickshaw CarryStrongman · Other

ArmsIntermediate

OtherIntermediate

Rickshaw Carry

Forearms · Other

Forearms

Seated Dumbbell Palms-Down Wrist CurlStrength · Dumbbell

DumbbellBeginner

Seated Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell

Forearms

Seated Dumbbell Palms-Up Wrist CurlStrength · Dumbbell

DumbbellBeginner

Seated Dumbbell Palms-Up Wrist Curl

Forearms · Dumbbell

Forearms

Seated One-Arm Dumbbell Palms-Down Wrist CurlStrength · Dumbbell

ArmsIntermediate

DumbbellIntermediate

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist CurlStrength · Dumbbell

DumbbellBeginner

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearms · Dumbbell

Forearms

Seated Palm-Up Barbell Wrist CurlStrength · Barbell

BarbellBeginner

Seated Palm-Up Barbell Wrist Curl

Forearms · Barbell

Forearms

Seated Palms-Down Barbell Wrist CurlStrength · Barbell

BarbellBeginner

Seated Palms-Down Barbell Wrist Curl

Forearms · Barbell

Forearms

Seated Two-Arm Palms-Up Low-Pulley Wrist CurlStrength · Cable

CableBeginner

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl

Forearms · Cable

Forearms

Standing Olympic Plate Hand SqueezeStrength · Other

OtherBeginner

Standing Olympic Plate Hand Squeeze

Forearms · Other

Forearms

Standing Palms-Up Barbell Behind The Back Wrist CurlStrength · Barbell

BarbellBeginner

Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearms · Barbell

Forearms

Wrist CirclesStretching · Bodyweight

BodyweightBeginner

Wrist Circles

Forearms · Bodyweight

Forearms

Wrist RollerStrength · Other

OtherBeginner

Wrist Roller

Forearms · Other

Forearms

More Forearm Exercises (1)

Wrist Rotations with Straight Bar