12 Forearms Exercises To Make Your Forearms Bigger And Stronger

The forearms are a crucial part of the upper body that play an essential role in many daily activities. They provide stability and support for the hands and wrists, and are responsible for many of the movements that we perform with our upper extremities. As such, it is important to strengthen and tone the forearms to improve overall upper body strength and function.

Here are 10 exercises that can help strengthen and tone your forearms:

     1.   Wrist curls

Wrist curls are an effective exercise for building forearm strength. To perform wrist curls, hold a dumbbell in your hand with your palm facing up, and lower your wrist towards the ground. Slowly lift the weight back up and repeat for several reps. This exercise targets the muscles on the inside of your forearm.

Benefits:

• Targets the muscles on the inside of the forearm
• Improves grip strength
• Prevents wrist and forearm injuries
• Increases flexibility in the wrist and forearm
• Enhances overall forearm strength

    2.   Reverse wrist curls

This exercise is similar to wrist curls, but with your palm facing down. Lift the weight towards your forearm and slowly lower it back down. This exercise targets the muscles on the outside of your forearm.

Benefits:

• Targets the muscles on the outside of the forearm
• Improves grip strength
• Prevents wrist and forearm injuries
• Increases flexibility in the wrist and forearm
• Enhances overall forearm strength

     3.   Farmer's walk

The farmer's walk is a compound exercise that works multiple muscle groups including the forearms, grip strength, and core. To perform this exercise, hold a heavy weight in each hand and walk forward for a certain distance, then turn around and walk back. This exercise is an excellent way to build grip strength as well as forearm strength.

Benefits:

• Targets the forearm and upper body muscles
• Improves grip strength, posture, balance, endurance, and cardiovascular health

     4.   Plate curls

Plate curls are another effective exercise for building forearm strength. Hold a weight plate in your hand with your palm facing up and curl your wrist towards your elbow. Slowly lower the weight back down and repeat. This exercise targets the muscles on the inside of your forearm.

Benefits:

• Targets the muscles on the inside of the forearm
• Improves grip strength
• Prevents wrist and forearm injuries
• Increases wrist flexibility and mobility
• Enhances overall forearm strength

     5.   Plate flips

Plate flips are a simple yet effective exercise that can help improve your grip strength and forearm strength. Hold a weight plate in your hand and flip it over repeatedly from your fingertips to your palm and back. This exercise targets the muscles on the outside of your forearm.

Benefits:

• Targets the muscles on the outside of the forearm
• Improves grip strength and dexterity
• Prevents wrist and forearm injuries
• Enhances overall forearm strength

     6.   Towel pull-ups

Towel pull-ups are a challenging exercise that can help improve your grip strength and forearm strength. Hang a towel over a pull-up bar and grip the towel instead of the bar. Pull yourself up towards the towel and lower back down. This exercise targets the muscles in your forearms, biceps, and back.

Benefits:

• Targets the forearm muscles, as well as the back and biceps
• Improves overall upper body strength and function
• Enhances endurance and cardiovascular health

     7.   Hand grippers

Hand grippers are a portable and convenient tool for building grip strength and forearm strength. Squeeze a hand gripper repeatedly to strengthen your grip and forearms. There are many different types of hand grippers available, so be sure to choose one that is appropriate for your fitness level.

Benefits:

• Improves finger and hand dexterity
• Strengthens grip and forearm muscles
• Prevents wrist and forearm injuries
• Enhances overall forearm strength

     8.   Hammer curls

Hammer curls are an excellent exercise for building forearm strength as well as biceps. Hold a dumbbell in each hand with your palms facing each other. Curl the weights towards your shoulder and slowly lower them back down. This exercise targets the muscles on the inside and outside of your forearm.

Benefits:

• Targets both the inside and outside of the forearm, as well as the bicep muscles
• Improves grip strength, wrist mobility, and overall upper body strength
• Prevents wrist and forearm injuries

     9.   Reverse curls

Reverse curls are another effective exercise for building forearm strength. Hold a barbell with your palms facing down and curl it towards your shoulders. Slowly lower the weight back down and repeat. This exercise targets the muscles on the outside of your forearm. 

Benefits:

• Targets the muscles on the outside of the forearm
• Improves grip strength, wrist mobility, and overall upper body strength
• Prevents wrist and forearm injuries

     10.   Wrist roller

The wrist roller is a simple yet effective tool for building wrist and forearm strength. Attach a weight to a long rope and roll it up and down using just your wrists. This exercise is great for building grip strength as well as forearm strength.

Benefits:

• Strengthens the wrist and forearm muscles
• Improves grip strength, forearm strength, and overall upper body endurance and cardiovascular health
• Prevents wrist and forearm injuries
• Enhances overall forearm strength

     11.   Pinch Grip Holds

This exercise involves holding an object between your fingertips and thumb, without using your other fingers. It targets the muscles responsible for finger and thumb strength, improving grip strength and dexterity. By increasing overall hand strength and enhancing grip endurance, the pinch grip hold is an effective exercise for improving forearm strength.

Benefits:

• Targets the muscles responsible for finger and thumb strength
• Improves grip strength and dexterity
• Increases overall hand strength
• Enhances grip endurance

     12.   Barbell Wrist     

           Extensions

The barbell wrist extension targets the muscles on the top of the forearm responsible for wrist extension strength and mobility. By performing this exercise, you can help prevent wrist and forearm injuries, improve wrist extension strength and mobility, and enhance overall forearm strength. Incorporating the barbell wrist extension into your forearm workout routine can help improve your overall upper body strength and function.

Benefits:

• Targets the muscles on the top of the forearm
• Improves wrist extension strength and mobility
• Helps prevent wrist and forearm injuries
• Enhances overall forearm strength

When performing these exercises, it is important to use proper form and technique to avoid injury. Start with a weight or resistance level that is appropriate for your fitness level, and gradually increase the intensity as you progress.

In addition to these exercises, there are other ways to improve forearm strength and function. For example, incorporating activities such as rock climbing, gymnastics, and martial