Home Workouts 6 Best Forearm Workouts for Muscle Growth and Strength

6 Best Forearm Workouts for Muscle Growth and Strength

by Fit Wth Guru
forearm workouts

To get a muscular body, you must build a powerful forearm. These forearm workouts can help you strengthen the overlooked grip muscles. Building a solid forearm is essential for heavy weightlifters and athletes.

More muscular forearms mean you can lift your weights harder and engage more muscles in your every move. Over some time, the forearm will allow you to grow your ability to lift heavy objects, which will give you more gains in your muscle growth.

Your firmer grip can help you lift heavy in your gym workouts, such as overhead presses, deadlifts, bicep curls, and bench presses. In all exercises performed easily, you lift with forearm strength.

What Forearm Muscles Do

The forearm muscle is minimal in the human body, so it needs more attention for growth. This muscle moves in four ways, as follows:

  • Wrist flexion: Flex your palm towards the inside
  • Wrist extension: Lift to the back of your hand
  • Forearm pronation: Revolve your palm down
  • Forearm supination: Revolving your palm upwards

How to Work Out Forearms

It would help if you did forearm workouts at least twice weekly, as you can hit them with any other muscle group. You must try three to five sets of 10 to 15 reps for the following workouts to get strength and muscle growth effectively.

forearm workouts

6 Best Forearm Workouts

  1. Reverse Grip Barbell Curl
  2. Grip Crushers
  3. Dumbbell Wrist Flexion
  4. Dumbbell Wrist Extension
  5. Hammer curl
  6. Plate Pinches

1. Reverse Grip Barbell Curl

It is one of the best forearm workouts because it pumps your muscles and pushes massive growth in your forearms. You can do this exercise with a barbell curl. The variety method is as follows:

How do I perform this?

  • Hold a barbell curl in your overhand grip.
  • Keep your upper arms attached to your sides, and curl the bar.
  • Use the width that is most comfortable for you.

2. Grip Crushers

It is a grip isolate for grip strength and just for the forearms. Adding this to your forearm workouts, you should first warm up with the resistances. It is a handgrip tool that works for your forearms.

How do I perform this?

  • Cover your hand with grip crushers and squeeze until both handles touch.
  • You must do 3 to 5 sets with a gripper and close to 5 to 7 minutes, and you can do more as you want to grow and advance your forearms.

forearm workouts

3. Dumbbell Wrist Flexion

You can strengthen your forearms with dumbbells by performing this exercise. In this variety, you perform with the dumbbell and inside the palm. The following are the techniques for doing this:

How do I accomplish this?

  • Sit on a bench or stool, holding dumbbells in both hands. 
  • Place your hands on the thigh with the back of your wrist to the top of the kneecap.
  • Without lifting the dumbbell, curl the dumbbell up toward your biceps.

4. Dumbbell Wrist Extension

As for the wrist flexion, it is the same movements done with dumbbells and sitting on the bench, but there is the same difference in the angle. The methods for performing this exercise are as follows:

How do I accomplish this?

  • Sit on the bench and keep dumbbells in your hands.
  • Place your hands on the thigh with the palm down at the top of the kneecap.
  •  Without lifting the dumbbell, curl the dumbbell up and maintain a tight grip throughout the grip movements.

5. Hammer Curl

Add the hammer curl to your forearm workouts because it is a good exercise for growing arms and forearms. You perform this exercise with the dumbbell and get fantastic results in your forearms, increasing strength.

How do I perform this?

  • Hold dumbbells tightly in both hands and move weights to the top positions of the curl.
  • Also, use the momentum of the hips to get the weight up if necessary. 
  • Then, slowly lower the weight back to the starting position.

6. Plate Pinches

Pinches carry the momentum for your forearms by forcing you to squeeze your fingers so the plates do not separate. You must add two or more containers so that they do not slip.

How do I perform this?

  • Grasp two plates and pinch them together with the smooth side out.
  • Stand as tall as you can and tighten your core with strength.
  • Do 3 to 5 sets and pack according to your forearm size. 

Increased Forearm size and Grip Strength

Sometimes, the newbies also work the upper and lower muscles, but they need to remember the essential strength, the forearms, that they should have recognized and trained. Training the forearms is critical and gives power to the wrists, hands, and elbows.

Moreover, it increases the strength of your grip, and this grip strength is very beneficial for your daily life activities. To increase your forearm size and grip strength, you should train your forearms with all these exercises.

forearm workouts

People Also Ask

How long does it take to see results in forearm strength?

Each person experiences changes in forearm strength at a different pace. You should see results in weeks or months if you follow a balanced diet and train consistently. Training and eating healthy should improve your forearm size and strength very quickly, but it takes 3 to 4 weeks for noticeable results.

What are the best forearm exercises for beginners?

Some of the best wrist curls and extensions for beginners are palm-up or palm-down variations. You can base a whole forearm workout on all six described exercises, and you will see the results.

How does forearm training work?

Training your forearms is simple. To enhance our forearm muscles’ ability to assist with elbow flexion, wrist flexion, and wrist extension, all you have to do is practice three different forearm workouts. These forearm workouts will be good for you, and they will give you more strength.

Can I train my forearms every day?

No. You should not work out your forearms every day. Exhaustion and possible injury can result from overtraining. For best results, give yourself at least one or two days off in between forearm exercises. If you want to increase your forearms, follow this routine. 

What are the signs that I’m overdoing my forearms?

Excessive training can cause weariness, diminished performance, and even injury. Indications of forearm overtraining could include ongoing discomfort, weakened grip power, and a slight improvement in your training. Lower the frequency and intensity of your forearm workouts if you encounter these problems.


Developing solid and toned forearms begins with these six efficient forearm workouts. Not only are strong grip muscles important for heavy lifters and athletes, but they are also necessary for daily tasks. The forearm is a small part of our body, but it needs to train three times a week, and then it will grow.

To maximize your gains, you must maintain consistency, eat a balanced diet, and get enough sleep. Please don’t overdo it, and give your muscles enough time to heal. If you want to grow your forearms, you should do these workouts.

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