Durata/Exercises/Forearms Exercises
Muscle group

Forearms exercises

4 exercises train the forearms directly. Another 2 work it as support. Each one has step by step instructions and form cues, and where a program uses it, the sets and reps as well.

Best programs for forearms All 4 Indirect work
Front
Back
Most forearms volume

Programs that train forearms hardest

Ranked by how many working sets aim at the forearms over one full cycle.

Working sets per cycle0123456
  1. 1Arnold Split6

Recurring programs repeat that cycle indefinitely.

The exercises

All forearms exercises

Behind the Back Bicep Wrist Curl (Barbell)Forearms · Barbell Seated Palms Up Wrist CurlForearms · 1 program Seated Wrist Extension (Barbell)Forearms · Barbell Wrist RollerForearms · Machine
Indirect work

Also works the forearms

These target another muscle, but the forearms still does its share.

Reverse Curl (Barbell)Biceps · Barbell Reverse Curl (Dumbbell)Biceps · Dumbbell