Forearm exercises.
Strong forearms improve your grip on every pull. These are the exercises that train them best.
- As the main muscle
- 4
- As a helper muscle
- 9
Meet the muscles
Your forearm has two groups: the flexors on the inner side close your hand and bend your wrist; the extensors on the outer side straighten it.
The brachioradialis, near the elbow, helps bend your arm with your thumb up. Hammer and reverse curls hit it hard.
Forearm Flexors
Forearm Extensors
Brachioradialis
Forearm workout
Add it 2-3 times a week at the end of a workout: it takes 10-15 minutes.
- Wrist Curl3 × 15-20
- Reverse Curl2 × 12-15
- Farmer's Walk3 × 30-40 m
- Dead Hang2 × 30-60 s
All forearm exercises
Strength4
As a helper muscle9
FAQ
Do forearms need direct training?
It's optional since they work in every pull, but direct work helps if you want more size or grip.
How do I improve grip strength?
Farmer's walks, dead hangs and deadlifting without straps for as long as you can.
How many reps for forearms?
They respond well to long sets of 15-25 reps with short rests.
Straps or no straps?
Use them on your heaviest back sets so grip doesn't limit you, and train grip separately.
Train your forearms with Nuvana.
