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 Position demonstration

ArmsIntermediate

KettlebellIntermediate

Bottoms-Up Clean From The Hang Position

Forearms · Kettlebell

Forearms

Cable Wrist Curl demonstration

CableBeginner

Cable Wrist Curl

Forearms · Cable

Forearms

Dumbbell Lying Pronation demonstration

ArmsIntermediate

DumbbellIntermediate

Dumbbell Lying Pronation

Forearms · Dumbbell

Forearms

Dumbbell Lying Supination demonstration

ArmsIntermediate

DumbbellIntermediate

Dumbbell Lying Supination

Forearms · Dumbbell

Forearms

Farmer's Walk demonstration

ArmsIntermediate

OtherIntermediate

Farmer's Walk

Forearms · Other

Forearms

Finger Curls demonstration

BarbellBeginner

Finger Curls

Forearms · Barbell

Forearms

Kneeling Forearm Stretch demonstration

BodyweightBeginner

Kneeling Forearm Stretch

Forearms · Bodyweight

Forearms

Palms-Down Dumbbell Wrist Curl Over A Bench demonstration

DumbbellBeginner

Palms-Down Dumbbell Wrist Curl Over A Bench

Forearms · Dumbbell

Forearms

Palms-Down Wrist Curl Over A Bench demonstration

BarbellBeginner

Palms-Down Wrist Curl Over A Bench

Forearms · Barbell

Forearms

Palms-Up Barbell Wrist Curl Over A Bench demonstration

BarbellBeginner

Palms-Up Barbell Wrist Curl Over A Bench

Forearms · Barbell

Forearms

Palms-Up Dumbbell Wrist Curl Over A Bench demonstration

DumbbellBeginner

Palms-Up Dumbbell Wrist Curl Over A Bench

Forearms · Dumbbell

Forearms

Plate Pinch demonstration

ArmsIntermediate

OtherIntermediate

Plate Pinch

Forearms · Other

Forearms

Rickshaw Carry demonstration

ArmsIntermediate

OtherIntermediate

Rickshaw Carry

Forearms · Other

Forearms

Seated Dumbbell Palms-Down Wrist Curl demonstration

DumbbellBeginner

Seated Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell

Forearms

Seated Dumbbell Palms-Up Wrist Curl demonstration

DumbbellBeginner

Seated Dumbbell Palms-Up Wrist Curl

Forearms · Dumbbell

Forearms

Seated One-Arm Dumbbell Palms-Down Wrist Curl demonstration

ArmsIntermediate

DumbbellIntermediate

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Forearms · Dumbbell

Forearms

Seated One-Arm Dumbbell Palms-Up Wrist Curl demonstration

DumbbellBeginner

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Forearms · Dumbbell

Forearms

Seated Palm-Up Barbell Wrist Curl demonstration

BarbellBeginner

Seated Palm-Up Barbell Wrist Curl

Forearms · Barbell

Forearms

Seated Palms-Down Barbell Wrist Curl demonstration

BarbellBeginner

Seated Palms-Down Barbell Wrist Curl

Forearms · Barbell

Forearms

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

CableBeginner

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

Forearms · Cable

Forearms

Standing Olympic Plate Hand Squeeze demonstration

OtherBeginner

Standing Olympic Plate Hand Squeeze

Forearms · Other

Forearms

Standing Palms-Up Barbell Behind The Back Wrist Curl demonstration

BarbellBeginner

Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearms · Barbell

Forearms

Wrist Circles demonstration

BodyweightBeginner

Wrist Circles

Forearms · Bodyweight

Forearms

Wrist Roller demonstration

OtherBeginner

Wrist Roller

Forearms · Other

Forearms

More Forearm Exercises (1)

Wrist Rotations with Straight Bar