It's Crucial To Work This Overlooked Muscle Group If You Want To Get Stronger All Over
When you think of training your upper body, your mind likely jumps to muscles like the biceps, triceps, shoulders, and chest. Yes, these are all so important for a strong bod. But your routine may be missing workout moves for an overlooked area: forearm exercises.
The forearm is the part of the arm between the elbow and the wrist, and it consists of two bones: the radius and ulna. It contains muscles that control hand and wrist movements, says Jacqueline Kasen, CPT, a Miami-based coach, master trainer, and senior director of group fitness at Anatomy.
Unfortunately, training the forearm is underrated and often ignored until an injury occurs, says Kasen. But strong forearms are actually so important for grip strength, wrist stability, and decreasing the risk of injury from activities like golf, tennis, and pickleball, she explains. Not to mention, strong forearms are essential for daily tasks like opening jars, gripping a dog leash, and carrying heavy objects, she adds.
Now, get ready to put in the work. Ahead, 15 exercises that activate your forearms, according to a personal trainer.
Meet the expert: Jacqueline Kasen, CPT, is a Miami-based coach, master trainer, and senior director of group fitness at Anatomy.
Benefits Of Forearm Exercises
Better grip strength. Forearm exercises strengthen the muscles responsible for gripping objects like groceries and luggage, which enhances your ability to carry heavy items and perform daily tasks, says Kasen. Improved grip strength can also help you nail exercises like pull-ups.
Decrease the risk of injury. Strengthening the forearm muscles can help prevent common injuries like tennis or golfer's elbow, which are often caused by overuse of the forearm and/or repetitive motions, Kasen explains.
Improved wrist stability. Forearm exercises improve wrist stability by targeting the muscles that stabilize the wrist joint, says Kasen. As a result, this ultimately reduces the risk of injuries and supports activities that involve repetitive wrist movements like golf, tennis, and pickleball, she adds.
Anatomy Of The Forearm
The forearm contains 20 muscles that help you move your wrists, elbows, and hands, according to StatPearls. They’re divided into two compartments—the anterior flexor compartment and the posterior extensor compartment. Some of the key muscles in the former include the pronator teres and the flexor carpi radialis longu, per StatPearls, and examples of muscles in the extensor compartment include the brachioradialis and extensor carpi radialis brevis.
15 Best Exercises To Strengthen The Forearms
Instructions: Choose three moves below. Perform 10 to 12 reps of each (or 1 set if indicated), then continue on to the next exercise. Once you’ve completed all movements, rest for up to one minute then repeat two times for three total rounds.
1. Farmer’s Carry
Why it rocks: A farmer’s carry requires you to grip and hold onto heavy weights while walking, which activates and strengthens the muscles in your forearms, says Kasen. Plus, keeping your core engaged as you walk builds strength in your abs.
How to:
Standing with feet hip-width apart and weights at the outside of the ankles, hinge your hips back and bend the knees, keeping your back flat.
Tighten your lower back and abdominals before reaching down to grab the weights.
Stand tall by driving your heels into the ground, tighten your armpits, and make sure your shoulders are pulled back to activate the muscles in the rotator cuff area.
Take 10 to 12 small steps forward, maintaining a strong grip and form. If you're returning in opposite direction, set the weights down, turn around, and then grab the weights again. That's 1 set.
Pro tip: Kasen says to grip your entire hand around the weight, not just your fingers.
2. Hammer Curl
Why it rocks: This biceps curl variation specifically targets the brachioradialis, one of your forearm extensor muscles.
How to:
Stand with feet hip-width apart, holding a pair of dumbbells at sides. Palms should be facing inward, with back straight and chest upright.
Without moving upper arms, bend elbows and curl weights toward shoulders.
Slowly lower the dumbbells back to starting position with control. That's 1 rep.
3. Eccentric Pushup
Why it rocks: The eccentric (lowering) phase of pushups engages the forearm muscles as they work to control the descent, says Kasen.
How to:
Start in a high plank with your hands slightly wider than your shoulders. (Optional modification: Do reps on your knees instead.)
Bend your elbows in a 45-degree angle and slowly lower your chest toward the floor for about three seconds.
Press away from the ground to return to the starting position. That’s 1 rep.
Pro tip: Tuck your hips throughout the entire movement so you feel the front side of your hips, glutes, and abs engage, says Kasen. You should feel this from your fingers all the way to your toes.
4. Upright Row
Why it rocks:
How to:
Start standing with feet hip-width apart, with arms resting in front of body and a dumbbell in each hand.
Lift dumbbells by raising elbows until they reach chest-level.
Slowly lower them back down to waist with control, and repeat. That's 1 rep.
5. Alternating Bent-Over Row
Why it rocks: Like the gorilla row, the bent over row engages the forearms as you row the weights up and down, says Kasen. You’ll also feel a burn in your glutes and hamstrings as you bend over.
How to:
Start with feet hip-distance apart, holding one dumbbell in each hand with palms facing each other.
Hinge at hips, keeping head in line with tailbone.
Bracing core, pull right elbow back until right wrist is near ribs.
Lower with control to return to start position.
Bracing core, pull left elbow back until left wrist is near ribs.
Lower with control to return to start. That's 1 rep.
Pro tip: Keep a flat back when you bend down and avoid rounding your back during the movement.
6. Dumbbell Snatch
Why it rocks: This explosive movement engages the forearm muscles as you lift and rotate the dumbbell overhead, says Kasen. Plus, while the dumbbell is overhead, your forearm and shoulder are putting in extra work to keep the weight stable, she adds.
How to:
Place a dumbbell on the floor and stand over it with your feet slightly wider than shoulder-width apart.
Pick up the dumbbell with an overhand grip as you sit your hips back and lower into a squat position with your chest up and back straight. (The dumbbell should be hanging directly beneath your chest close to the floor.)
With control, lift the dumbbell up and over your head as you straighten your legs and keep the working arm locked out when it reaches the top.
Slowly, reverse the movement as you squat back down and place the dumbbell on the floor. Repeat on the other side. That’s 1 rep.
7. Isometric Biceps Hold
Why it rocks: While primarily targeting the biceps, Kasen says this exercise also engages the forearm muscles to stabilize the weight.
How to:
Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up.
Without moving your upper arms, bend your elbows and curl the weights until your arms form a 90-degree angle.
Hold here for 30 seconds, then lower back down. That's 1 set.
Pro tip: For proper alignment, Kasen says to keep your wrists and head in a neutral position.
8. Biceps Curl
Why it rocks: Biceps curls are a classic for a reason: They effectively target both the biceps and forearms as you curl the weights up and down with control, says Kasen.
How to:
Start standing with feet hip-width apart holding a pair of dumbbells at sides. Palms should be facing forward with back straight and chest upright.
Without moving upper arms, bend elbows and bring weights up toward shoulders.
Slowly lower the dumbbells back to starting position with control. That's 1 rep.
9. Pushup and Plank Row
Why it rocks: This exercise engages the forearm muscles as you perform the rowing movement while holding a modified plank position, says Kasen.
How to:
Start in a modified plank position, knees on ground, wrists under shoulders, holding a dumbbell in each hand. Maintain a long spine.
Lower into a pushup so your chest hovers just above the floor, and elbows are close to sides.
Push up from ground to return to modified plank position, then drive right elbow toward sky, performing a row with the dumbbell.
Return dumbbell to ground.
Repeat row with left arm. That's 1 rep.
Pro tip: Align your wrists underneath your shoulders and engage the core while rowing to avoid shifting your weight side to side, says Kasen.
10. Skull Crusher
Why it rocks: It sounds intense, but skull crushers torch the triceps and forearms to stabilize the weight during each movement, says Kasen.
How to:
Lie on your back with knees bent and feet planted into the ground. Hold one dumbbell in each hand and extend your arms straight above your chest.
Without moving the upper arms, bend at the elbows to lower dumbbells toward the sides of your head.
Extend dumbbells back to the sky. That's 1 rep.
Pro tip: For an added challenge, Kasen recommends trying this exercise while lying on a stability ball.
11. Sphinx Pushup
Why it rocks: The sphinx pushup primarily targets the chest and triceps, but it also engages the forearm muscles as you maintain the sphinx position, says Kasen. You’ll also notice a core burn as you hold the plank.
How to:
Start in a forearm plank position on toes with head to heels aligned.
Keeping hips level, lift forearms off the mat and extend arms, balancing weight on hands and toes.
Slowly and with control, lower forearms to tap the mat.
Then, push back up to starting position. That's 1 rep.
Pro tip: This is an advanced pushup variation, so if you need to modify, start on your knees.
12. Alternating Reverse Fly
Why it rocks: Not only does this move engage the forearm muscles as you lift the weights, but it also trains your rear deltoids and lats, says Kasen.
How to:
Hold a pair of dumbbells and stand with your feet hip-width apart and your knees bent.
Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body.
Raise one arm out to the side as you squeeze your shoulder blades together.
Pause at the top, then lower with control. Repeat on the other side. That's 1 rep.
13. Plank Walk
Why it rocks: Plank walks engage the forearm muscles as you support your body weight and move from a high to a low plank position, says Kasen.
How to:
Start in a high plank position (on knees or toes).
Lower down, one arm at a time, into a forearm plank, keeping elbows under shoulders.
Reverse the movement to return to high plank. That's 1 rep.
Pro tip: Move slowly to maintain proper form and make the move more effective, says Kasen.
14. Seated Concentration Curl
Why it rocks: This isolation exercise torches the biceps while also engaging the forearm muscles as you curl and stabilize the weight, says Kasen.
How to:
Sit on a flat bench or chair, feet shoulder-width apart, knees bent, and hold a dumbbell in your right hand, palm facing away from the body.
Hinge forward and extend the right arm between your legs so your elbow and arm brace against the inside of your thigh. Rest your left hand on your left thigh.
Maintain a strong and neutral wrist as you slowly curl the dumbbell toward the shoulder.
Pause at the top, then slowly reverse the movement to the starting position. Repeat on the other side. That’s 1 rep.
Pro tip: Avoid using momentum to curl the dumbbell and focus on slow, controlled form.
15. Renegade Row
Why it rocks: This advanced compound exercise requires strong forearm muscles for stability during the row, but it also fires up your core and posterior chain, says Kasen.
How to:
Start in a high plank position, feet slightly wider than hip-width apart, holding dumbbells in each hand on the ground.
Pull the right elbow toward the ceiling until the wrist is near ribs, then return to the floor. Repeat on the other side. That’s 1 rep.
Pro tip: Keep your wrists aligned with your shoulders and core engaged to avoid shifting side to side, says Kasen. Add a pushup in between each rep to really take it up a notch.
How often should you work the forearms?
As a general guideline, Kasen suggests working the forearms two to three times per week. Just keep in mind that every time you strength train or grip weights, you’re technically working the forearms, she adds.
This is especially true in any pulling or pushing exercise (think: rows and pushups). There *are* dedicated forearm exercises you can do, too, like a wrist curl, which involves flexing just your wrists while holding weights, and these exercises for grip strength. The moves below target other major muscle groups but get the forearms in on the action, too.
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