Exercises/Forearms

The best forearm exercises, rated

4 forearm exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating A: Great choices 3

Rating ABarbellBarbell Wrist CurlSame movement as with dumbbells, both hands at once and with smaller weight jumps.How to do it Rating ADumbbellDumbbell Wrist CurlIsolates the flexors on the inside of your forearm and is easy to load step by step.How to do it Rating ABarbellReverse EZ-Bar CurlWith an overhand grip the brachioradialis (top of your forearm) does most of the work.How to do it

Rating B: Good choices 1

Rating BDumbbellDumbbell Reverse Wrist CurlTrains the extensors on the top of your forearm, as a counterpart to the wrist curl ( Small muscles with small weights are hard to load step by step.How to do it

Also trains your forearms

Exercises for other muscles where your forearms help.

Rating ABarbellTrap Bar ShrugEasy to load heavily.How to do it Rating BCableCable Rope Hammer CurlConstant tension for the brachialis/forearm.How to do it Rating BDumbbellHammer CurlGood for the brachialis and forearm, less so for the biceps itself.How to do it Rating BDumbbellPreacher Hammer CurlThe pad gives more tension in the stretch than a standing hammer curl.How to do it Rating BCableSingle-Arm Cable Preacher Hammer CurlLike the dumbbell version, mainly for the brachialis and forearm, with more tension at the bottom thanks to the cable.How to do it Rating CDumbbellFarmer's CarryGood for grip, traps and core.How to do it

Plan your training

Knowledge base
What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
forearm training

What is the best forearm exercise?

There is no single best one. In Mitta’s library, the highest rated forearm exercises are the barbell wrist curl, dumbbell wrist curl and reverse EZ-bar curl. Pick the one that suits your equipment and feels best.

Can I train my forearms at home?

Yes. Exercises that need little more than dumbbells or your body weight include the dumbbell wrist curl and dumbbell reverse wrist curl.

How many forearm exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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