Forearm Exercises

Exercise Instructions
Wrist Curl (Barbell) 1. Sit on a bench and hold a barbell with an underhand grip, resting your forearms on your thighs with wrists hanging over the edge. 2. Curl your wrists upwards. 3. Lower the barbell back to the starting position.
Reverse Wrist Curl (Barbell) 1. Sit on a bench and hold a barbell with an overhand grip, resting your forearms on your thighs with wrists hanging over the edge. 2. Curl your wrists upwards. 3. Lower the barbell back to the starting position.
Wrist Curl (Dumbbell) 1. Sit on a bench and hold a dumbbell in each hand with an underhand grip, resting your forearms on your thighs with wrists hanging over the edge. 2. Curl your wrists upwards. 3. Lower the dumbbells back to the starting position.
Reverse Wrist Curl (Dumbbell) 1. Sit on a bench and hold a dumbbell in each hand with an overhand grip, resting your forearms on your thighs with wrists hanging over the edge. 2. Curl your wrists upwards. 3. Lower the dumbbells back to the starting position.
Hammer Curl 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other). 2. Curl the weights towards your shoulders while keeping your elbows close to your sides. 3. Lower the weights back to the starting position.
Reverse Curl (Barbell) 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip. 2. Curl the barbell towards your shoulders. 3. Lower the barbell back to the starting position.
Zottman Curl 1. Stand with feet shoulder-width apart, holding a dumbbell in each hand with an underhand grip. 2. Curl the weights towards your shoulders. 3. Rotate your wrists to an overhand grip at the top, then lower the weights back to the starting position.
Farmer’s Walk 1. Stand with feet shoulder-width apart, holding a heavy dumbbell or kettlebell in each hand. 2. Walk a set distance while maintaining a strong grip and upright posture. 3. Return to the starting position.
Plate Pinch 1. Hold a weight plate in each hand by pinching the smooth sides between your fingers and thumbs. 2. Hold for a set amount of time, then release.
Towel Grip Pull-Up 1. Drape a towel over a pull-up bar and grip the ends of the towel. 2. Hang from the towel and pull yourself up until your chin is above the bar. 3. Lower yourself back to the starting position.
Wrist Roller 1. Stand with feet shoulder-width apart, holding a wrist roller with both hands. 2. Extend your arms in front of you and roll the weight up by twisting your wrists. 3. Roll the weight back down in a controlled manner.
Finger Curl (Barbell) 1. Sit on a bench and hold a barbell with an underhand grip, resting your forearms on your thighs with the barbell in your fingers. 2. Curl your fingers upwards. 3. Lower the barbell back to the starting position.
Finger Curl (Dumbbell) 1. Sit on a bench and hold a dumbbell in each hand with an underhand grip, resting your forearms on your thighs with the dumbbells in your fingers. 2. Curl your fingers upwards. 3. Lower the dumbbells back to the starting position.
Cable Wrist Curl 1. Sit at a cable machine with a low pulley and attach a bar handle. 2. Grip the bar with an underhand grip and rest your forearms on your thighs. 3. Curl your wrists upwards. 4. Lower the bar back to the starting position.
Cable Reverse Wrist Curl 1. Sit at a cable machine with a low pulley and attach a bar handle. 2. Grip the bar with an overhand grip and rest your forearms on your thighs. 3. Curl your wrists upwards. 4. Lower the bar back to the starting position.
Barbell Hold 1. Stand with feet shoulder-width apart, holding a barbell with an overhand grip. 2. Hold the barbell in front of you for a set amount of time, then release.
Dead Hang 1. Hang from a pull-up bar with an overhand grip, arms fully extended. 2. Hold this position for a set amount of time.