Forearm Exercises

The forearms are comprised of several muscles targeted in a variety of forearm exercises. The anconeus is located near the outside of the elbow, the brachioradialis, is located near the inside of the elbow, the extensors are located on the outside of the forearms (assume palm is facing toward you), and the flexors are located on the inside of the forearms (the palmaris longus and pronator teres, while not defined as flexors, are also in this area).

There are other muscles located in the forearms near the wrist are the abductors, adductors, opponens pollicis, and the 1st dorsal interosseous.

A list of forearm exercises:

Behind-the-Back Wrist Curls (Barbell)

An exercise designed for increasing overall forearm flexor power, this variation of wrist curls uses a barbell to put emphasis on the forearms to build maximum mass.

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Hammer Curls (Dumbbell)

The focus of this exercise is to increase overall biceps mass by fully developing the biceps inner heads through the elongating and broadening of them. Also, due to the maintained hammer-grip that is employed throughout the movement, greater emphasis is focused on the forearms (brachioradialis).

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One-Arm Reverse Push-Downs (Cable)

In addition to the triceps, one-arm reverse push-downs notably targets the forearm extensors due to the nature of the reverse grip utilized to perform the exercise.

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Reverse Curls (Barbell)

Reverse curls blast the forearm extensors as well as the brachialis of the biceps and the brachioradialis of the forearms. They are one of the best exercises for strengthening the wrists and forearms.

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Reverse Preacher Curls (Barbell)

With the preacher bench inhibiting shoulder movement and with the utilization of an overhand (pronated) grip, great emphasis is placed on the forearms (extensors) as well as the biceps. Reverse preacher curls are a premier exercise for wrist strengthening.

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Reverse Push-Downs (Cable)

A different take on the standard push-downs, reverse cable push-downs utilize an underhand grip to isolate the medial head of the triceps and recruit the forearm extensors.

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Reverse Wrist Curls (Barbell)

Reverse wrist curls allow for isolation of the outer forearm muscles. Although this exercise puts a large amount of strain on the wrists, it also happens to be a great wrist strengthening exercise.

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Reverse Wrist Curls (Dumbbell)

Often overlooked, reverse wrist curls will increase outer forearm strength, leading to a more balanced and defined physique.

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Wrist Curls (Barbell)

Wrist curls allow for isolation of the inner forearm muscles (i.e. the forearm flexors). Proper stretching should be performed prior to performing this exercise to reduce potential injury.

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Wrist Curls (Dumbbell)

Using dumbbells, this exercise allows for isolation of the inner forearm muscles (i.e. the forearm flexors).

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Wrist Rotations (Dumbbell)

A low stress exercise, wrist rotations are made to increase muscular endurance in the forearms, rather than overall strength. They should always be performed in a slow and controlled manner.

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