10 Best Forearm Exercises for Size & Strength (Gym & Home Workouts)

By FitRosky — Last updated: September 15, 2025

Forearms are the unsung heroes of lifting and everyday strength. Strong forearms improve your grip, help you lift heavier, and complete the look of well-developed arms. This guide covers the best gym and home exercises, sample routines, common mistakes, and practical tips for faster results.

Close-up of a muscular forearm with bulging veins, clenched fist, and bold text reading "10 Best Exercises for Big Forearms" on a dark background.

Why You Should Train Your Forearms

Grip strength: Essential for deadlifts, pull-ups, and many sports.
Aesthetics: Thick forearms balance arm development and look great with short sleeves.
Functionality: Better wrist stability reduces risk of injury in workouts and daily tasks.
Performance: Strong forearms let you hold heavier weights for longer sets.

Gym Forearm Exercises

1. Wrist Curls (Wrist Flexors)

Man sitting on a bench doing dumbbell wrist curls to train forearm flexors.

Target: Wrist flexors (underside of forearm).

How to:

Sit, rest forearms on thighs with palms up and wrists hanging over the edge. Curl wrists upward, squeeze at top, lower slowly.

Sets / Reps:

3–4 sets × 12–15 reps.

Tip: Use moderate weight and full control — avoid swinging the wrists.

2. Reverse Wrist Curls (Wrist Extensors)

Man seated with dumbbell performing reverse wrist curl for forearms.

Target: Wrist extensors (top of forearm).

How to:

Same setup as wrist curls but with palms facing down. Lift by extending the wrists and lower slowly.

Sets / Reps:

3–4 sets × 12–15 reps.

Tip: Lightweight and higher reps help avoid tendon soreness.

3. Hammer Curls

Man performing standing dumbbell curls targeting biceps and forearms.

Target: Brachioradialis (outer forearm) and grip strength.

How to: Hold dumbbells with palms facing each other. Curl while keeping elbows tight to the body.

Sets / Reps: 3 sets × 10–12 reps.

Variation: Use cables or neutral-grip machines for constant tension.

4. Farmer’s Carry

Man walking while holding dumbbells in each hand performing farmer’s carry.

Target: Overall grip endurance and forearm thickness.

How to: Pick heavy dumbbells or kettlebells, stand tall, and walk for time or distance while gripping tightly.

Sets / Reps: 3–4 rounds × 30–60 seconds.

Tip: Keep shoulders back and core engaged — focus on grip quality.

5. Dead Hangs

Man hanging from a pull-up bar to build grip endurance and forearm strength.

Target: Grip strength and forearm endurance.

How to: Hang from a pull-up bar with arms fully extended. Hold as long as possible.

Sets / Reps: 3–5 rounds × max hold.

Advanced: Add weight via dip belt for progression.

6. Reverse Barbell Curl

Man performing standing reverse barbell curls to strengthen forearm and biceps muscles.

Target: Brachialis and forearm extensors.

How to: Use overhand grip on barbell or EZ-bar and curl up keeping elbows stable.

Sets / Reps: 3–4 sets × 8–10 reps.

Home / No-Equipment Forearm Workouts

7. Towel Twist

Hands twisting a wet towel to improve grip strength and forearm endurance.

Target: Wrist flexors & extensors.

How to: Soak a towel or use a dry towel — twist it hard as if wringing out water. Twist both directions with force.

Sets / Reps: 3–4 rounds × 10–15 twists.

8. Grip Squeeze (Tennis Ball or Hand Gripper)

Hand squeezing a grip strengthener tool to improve forearm and wrist power.

Target: Overall grip and forearm strength.

How to: Squeeze ball or gripper as hard as possible, hold 3–5 seconds, release slowly.

Sets / Reps: 15–20 reps per hand × 3 sets.

9. Fingertip Push-Ups

Man performing fingertips push-up to strengthen forearms and grip.

Target: Finger strength and forearm stability.

How to: Perform push-ups balanced on fingertips. Start against a wall or incline if necessary.

Sets / Reps: 2–3 sets × 5–10 reps.

10. Rice Bucket Drill

Target: Explosive grip and wrist mobility.

How to: Plunge hands into a bucket of rice and twist, dig, and squeeze for time-based sets.

Sets / Reps: 2–3 minutes × 3 sets.

Sample 15-Minute Forearm Routine

Do this routine 1–2 times per week, ideally on pull days or after arm workouts:

Wrist Curls — 3×12
Reverse Wrist Curls — 3×12
Hammer Curls — 3×10
Farmer’s Carry — 3×40 sec
Dead Hangs — 3×max hold

Progression: Increase weight, time, or reps gradually. Aim to slightly overload every 1–2 weeks.

Common Mistakes & How to Avoid Them

Overtraining: Forearms recover slowly if frequently taxed — give at least 48 hours between heavy sessions.
Poor form: Avoid swinging or using momentum — control every rep.
Ignoring extensors: Train both flexors and extensors to prevent imbalance and injury.
Too much weight too soon: Focus on high-quality contractions first.