Whether you want to have a killer forearm like a bodybuilder or you are looking to exude personality and confidence in the business world, a forearm workout regime will help you accomplish that.

The best forearm exercises don’t just help you open pickle jars. Besides improving your grip strength, it plays a vital role in preventing injuries. If you can’t muscle up due to mobility issues, you may have weak forearm strength. Smoking your forearm muscles will significantly improve your overall workout, especially when it comes to lifting weights.

This article highlights 10 forearm exercises that can build your muscles, strengthen your forearms, and improve your grip. But first, here’s a quick rundown of what your forearm muscles are.

The Forearm and its Muscles

Your forearm is the part of your hand between the wrist and elbow. Buried under that fine flesh are the radius and ulna bones – two long bones that combine to form the radioulnar joint. A handful of muscle groups are found in the forearm, including the extensors, flexors, digits, supinators, pronators, and flexors of the elbow. These muscles are responsible for turning the hand up or down, dexterity, gripping, and lifting.

The forearm is composed of the posterior and anterior compartments. The muscles in the former are generally called the extensor muscles. Their primary function is to produce an extension that helps you move your wrist and fingers. The radial nerve innervates the extensor muscles. The flexors are deep in the anterior compartment and are majorly innervated by the median nerve.

Blood supply to the forearm comes through the two main arteries in the forearm, namely, the radial and ulnar arteries.

Okay, that’s about all the anatomy class we can get into for now. Let’s turn our focus on how we can improve these muscles.

Whether you workout daily or not, you use your forearms in some way every day. Even the simple act of opening doors, typing, texting, driving, or carrying groceries cannot be done without engaging the muscles of the forearm. And if you hit the gym regularly, there’s already a plethora of ways that your exercise routines train your forearm muscles.

Unfortunately, many people overwork their forearms without even realizing it.

But isn’t the goal of exercising the forearm to exercise it? What’s wrong with a little bit of “overworking?”

Everything!

Overworking the forearm is not the same as training the forearm muscles in isolation. The forearm extensors and flexors, as well as the wrist, are often engaged in sports and exercises, including yoga, planks, burpees, pull-ups, push-ups, throwing balls, swinging bats, and gripping weights.

However, many people prioritize movements that engage the forearm extensors or those that keep the wrist lower than the fingertips. In other words, while burpees, planks, push-ups, and many similar exercises are great, focusing on them alone will leave you with tighter forearm extensors and less flexible and weak forearm flexors.

And even if you are not a gym junkie, you can overwork or strain your forearm with certain lifestyle habits. Here’s how:

• Keeping your elbows close to your side while texting with both thumbs
• Consistently typing with a keyboard that is a tad too high for comfort
• Hooking the heels of your hand over the top of the steering wheel while driving or pressing the heels of your hand into the steering wheel

Any of these habits can lead to muscle imbalance in your wrist and forearm.

But whether you are making any of these mistakes or not, you can use a combination of the following best forearm exercises to isolate, strengthen, and build the muscles in your arm and wrist.

Best Forearm Exercises for Men

1. Pull-Up Bar Hang

Let’s start with one of the simplest forearm exercises that just about anyone can do. The pull-up bar hang works your lower arm muscles and, at the same time, engage your core. Your finger flexors and wrist will benefit from this exercise. Here’s how to do this exercise:

• Reach up and grip a pull-up bar with your palms facing forward, keeping your hands shoulder-width apart
• Lift yourself off the ground and remain in a hanging position with your ankles crossed behind you
• Remain hanging at arm’s length for 30 seconds
• Return to the starting position
• Repeat

Reps: 5 reps for 30 seconds each

2. Farmer’s Carry

The farmer’s carry (also called the farmer’s walk) is one of the staple routines for gym-goers. Even folks who don’t set out to do any workout tend to perform this basic forearm exercise unknowingly. Heck, you can perform this move with just about any heavy object at home. It is an excellent move that trains your finger flexors, wrist, and a host of other body muscles. Want to get the best from this common exercise? Do this:

• Hold a pair of heavy weights (kettlebells or dumbbells) in both hands
• Your feet should be shoulder-width apart and your palms facing in
• Keep your spine straight, core tight, and engage your shoulders as you walk straight ahead
• Repeat

Reps: 10 sets of 15 steps

3. Dumbbell Wrist Flexion

The dumbbell wrist flexion is relatively simple to do, but don’t ignore it, especially as it is one of the best forearm exercises that can quickly strengthen your wrist flexors. And because it is somewhat easy to perform, you can repeat it until absolute muscle failure. Follow these steps to perform the exercise:

• Hold a dumbbell in one hand while sitting on the edge of a bench
• Place the hand holding the weight on your tight, with the forearm facing up and the back of your wrist hanging over your kneecap
• Lower the dumbbell as far as you can, making sure your grip remains tight
• Curl the dumbbell toward your bicep, ensuring that your arm stays firmly on your thigh
• Slowly lower the dumbbell again
• Switch hands and repeat

Reps: Until failure

4. Towel Pull-Up Bar Hang

Target your wrist adductors with the towel pull-up bar hang. It’s pretty straightforward to perform, like this:

• Hang two pieces of towels over a pull-up bar, keeping them shoulder-width apart
• Tightly grip the towels, one in each hand
• Tighten your core and lift your feet off the floor
• Hang for 30 seconds with your ankles crossed behind you
• Repeat

Reps: 5 sets for 30 seconds each

5. Standing Reverse Curl

The standing reverse curl is best performed with an EZ bar (basically, a barbell with a zigzag middle section) because it effectively isolates the biceps. This move builds strength in the forearm and maximizes blood flow. Here’s how to do this exercise correctly:

• Grab an EZ bar using a pronated grip, keeping your hands shoulder-width apart
• Slowly curl or bring the bar upward, keeping your arms at your side
• Squeeze at the top position
• Return to the starting position, making sure to use controlled movements
• Repeat

Reps: 3 sets of 12

6. EZ-Bar Preacher Curl

Here’s a move that isn’t just great for your forearm but also maxes out your biceps. The EZ-bar preacher curl is an excellent workout when it comes to smoking the lower arm. The tension created by contracting the elbows is sure to build those muscle groups and lead to strength gain. To perform this move:

• Grab an EZ curl bar using an underhand grip at shoulder width while sitting at a preacher’s bench
• Extend your arms with a slight bend your elbows
• Curl the bar, making sure the back of your arms are resting against the bench
• At the top position (just before you get to the perpendicular point), give your biceps a really good squeeze
• Slower return to the starting position
• Repeat

Reps: 3 sets of 10

7. Chin-Up

Although the chin-up move seems too simplistic, yet it is one of the best forearm exercises for smoking your flexors. Perform this move using these steps:

• Place both hands shoulder-width apart on a pull-up bar with your palms facing toward you
• Tighten your core, bring your shoulder blades together, and pull yourself upward
• Pull up until your chin goes above the bar
• Pause at the top
• Slowly return to the starting position
• Repeat

Reps: 3 sets of 8

8. Behind-the-Back Cable Curl

This move allows adequate blood flow via the brachioradialis contraction. Your forearm has a greater engagement in this move since it emphasizes elbow contraction. You’re going to need a cable station to do this properly. Do this when you have the necessary setup:

• Attach a D-handle to the cable station at the low pulley
• Hold the handle in one hand, turn your back to the machine, and step about 2 to 3 feet away from it, making sure there is enough tension in the cable
• Curl the D-handle, ensuring that your arm is behind your back and the movement is at your forearm
• Repeat

Reps: 3 sets of 10

9. Crab Walk

At first, this might seem too easy or even silly, but it is one of the best forearm exercises you can add to your regimen. Besides your forearm, the crab walk is an excellent drill that helps with shoulder extension and can help you muscle up. Although it appears easy to do (who can’t walk like a crab?), many people perform it incorrectly. Here’s how to do it correctly:

• Sit on the floor with your palms down at shoulder width behind you
• Make sure your palms are facing sideways – not backward or forward
• Lift your hips until it is in line with your shoulders so that you are on all fours but facing upward
• Walk forward as quickly as you can, keeping your arms straight throughout

Reps: 10 steps to and fro

10. The Zottman Curl

The Zottman curl is performed with dumbbells or kettlebells using compound arm movements. It strengthens the forearm and builds muscles in your upper arm. To perform this move:

• Stand with a pair of dumbbells in both hands
• Turn your hands so that your palms are faced to your sides
• Keep your upper arm in place as you curl the dumbbells
• Lift the dumbbells using controlled movements and simultaneously turn your palms toward your bicep as you reach the top position
• Now turn your palm downward and slowly lower the dumbbells
• Repeat

Reps: 3 sets of 12

Benefits of Forearm Exercises

Thin forearms on men aren’t sexy, and trust me; you don’t want any of that. Men are built to exude confidence. And nothing screams masculinity more than a well-structured forearm. So, let’s just say that being attractive is one of the very first benefits of building a strong and muscular forearm.

Besides your head, the forearm is the first unconcealed body part that is noticeable from a mile away. And if you want more effect, simply roll up your shirt sleeves or show up in a V-neck T-shirt looking like a god! Creating a great first impression is quite easy if you take the time to develop your forearm.

Try to picture this bulky dude with impressive shoulders, triceps, and biceps but scrawny forearms. That’s an incomplete look, don’t you agree?

Maybe all of this is just superficial, but who’s to say there’s something wrong with wanting to look good? You’re definitely going to appear out of proportion if you are aiming for a bigger and muscular look, but you ignore your forearms.

Okay, enough said about outward benefits. With consistent practice, you will notice some or all of these other benefits:

• Your wrist, hands, and elbows are strengthened. This makes it a lot easier to perform your other workout routines, especially when you need to squeeze, pull, or push with a lot of force.
• It doesn’t matter whether you’re lifting the heaviest weight in the gym or simply carrying groceries; you’ll find it easier to grip and lift objects. This is so because training your forearm is important for developing your deltoids, triceps, biceps, chest, and back. All strength training routines require the ability to properly grip and control weights all through the different range of motions.
• You are less likely to have injuries in your wrist that can occur due to imbalanced muscle development. Tennis elbow is a joint strain caused by overusing the elbow joint. Forearm exercises can prevent or minimize this strain by redistributing the load in your arms during lifts, sports, or when you carry heavy items as part of your daily activities.
• Working to improve your forearm will lead to increased flexibility in your wrist and hands. Improving agility in your forearms and writs brings about fine motor skills. So, if you play any musical instrument or do a lot of typing, this is your cue to include some of these best forearm exercises in your workout regime.

Signs of Weak Forearms

You’re not going to lose your arm or experience some other grave consequence just because you didn’t train your forearms. You’ll probably lead a happy life, but with some physical discomforts. If you experience any of the following, you’re likely neglecting your forearms.

• Pain or discomfort when you carry heavy items during your daily routine
• Repetitive strain injuries (RSIs), tendonitis, and other related ailments
• Slow progress in strength training
• Reduced efficiency in texting, typing, and other activities that require dexterity

Frequently Asked Questions

How can I get bigger forearms and wrists at home?

Indeed, you do not have to hit the gym to build bigger forearms. Some simple yet effective forearm exercises can be performed at home to give you the results you want. Some of the best forearm exercises you can do at home include the Zottman curls, dumbbell wrist flexion, crab walk, and farmer’s carry.

Can I do forearm workouts every day?

It is best to do forearm exercises for short periods daily, especially if you engage in strenuous activities every day. Carve out time once or twice weekly for longer forearm training sessions, and get at least one full day of rest between long exercise sessions. This will give your muscles enough time to recover. Whatever you do, ensure that you don’t fatigue your muscles.

How do I get veiny forearms?

In addition to forearm exercises, perform strength-building workouts to increase your muscle mass. This will cause your veins to come toward the surface of your skin.

How do you lose forearm fat?

Besides increasing protein in your diet and cutting down on refined carbs, start lifting weight in addition to isolating your forearm muscles using some of the best forearm exercises such as the farmer’s carry, dumbbell wrist flexion, and Zottman curl.

What is the best workout for strengthening the lower arm muscles?

When performed consistently, the farmer’s carry is one of the best exercises that provide continuous engagement for the muscle groups in your lower arm and, in turn, helps to develop and strengthen the lower arm.