ManyForearms exercises in 3D
Brachioradialis, wrist and finger flexors and extensors: what they do, and 5 exercises that train them — animated position by position.
Muscle Workout 3D › Forearms
The forearms: Brachioradialis, wrist and finger flexors and extensors
About twenty small muscles fill the forearm. The flexors on the palm side close the hand and bend the wrist; the extensors on the back side open the hand and lift the wrist. The brachioradialis, the big muscle at the top of the forearm, helps bend the elbow, most strongly with the thumb up.
What the forearms do
- Grip and finger strength
- Bends and lifts the wrist
- Helps bend the elbow (brachioradialis)
- Turns the forearm palm-up and palm-down
The 5 best forearms exercises
Each one is shown on the 3D figure above, position by position, with the forearms lit red. Tap one to watch it.
Hammer curl
Beginner · Dumbbells · works biceps and forearms, with help from the biceps. Typical: 3 × 8–12. Watch it in 3D
- Hold the dumbbells at your sides with your palms facing in, like holding hammers.
- Curl them up without turning your wrists, keeping your elbows at your sides.
- Lower slowly to straight arms.
Keep in mind: Thumbs point up the whole time; Elbows still; Slow on the way down. Avoid: swinging; turning the palms up; shrugging the shoulders.
Dumbbell wrist curl
Beginner · Dumbbells, Bench · works forearms, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D
- Sit on a bench holding light dumbbells, forearms resting on your thighs, palms up, wrists just past your knees.
- Let the dumbbells roll down toward your fingers and bend your wrists back.
- Curl your wrists up as far as they go, then lower slowly.
Keep in mind: Forearms stay on the thighs; Only the wrists move; High reps, light weight. Avoid: lifting the forearms; going too heavy; bouncing.
Reverse wrist curl
Beginner · Dumbbells, Bench · works forearms, with help from the forearms. Typical: 3 × 8–12. Watch it in 3D
- Sit with your forearms on your thighs, palms down, holding light dumbbells just past your knees.
- Let your wrists bend down, then lift the backs of your hands as high as you can.
- Lower slowly.
Keep in mind: Very light weight; Forearms still; Slow and controlled. Avoid: using too much weight; moving the elbows; short range.
Farmer's carry
Beginner · Dumbbells · works forearms and trapezius (upper), with help from the abs, obliques, glutes and calves. Typical: 3 × 20 s. Watch it in 3D
- Pick up a heavy dumbbell in each hand with a flat back, as in a deadlift.
- Stand tall with your shoulders down and back.
- Walk with short, steady steps for a set distance or time.
- Set the weights down the same way you picked them up.
Keep in mind: Tall posture, eyes forward; Crush the handles; Short, quick steps. Avoid: leaning to one side; rounding the shoulders forward; picking up with a rounded back.
Dead hang
Beginner · Pull-up bar · works forearms, with help from the lats and rotator cuff. Typical: 3 × 20 s. Watch it in 3D
- Grip the bar with your hands shoulder-width apart.
- Lift your feet and hang with straight arms.
- Keep your shoulders slightly pulled down rather than shrugged up, and hold.
Keep in mind: Crush the bar; Breathe slowly; Legs quiet. Avoid: swinging; letting the shoulders shrug up to the ears for long holds; dropping off without control.
Exercises where the forearms help
These train other muscles first, but the forearms work alongside them:
- Dumbbell biceps curl (dumbbells)
- Barbell curl (barbell)
- Chin-up (pull-up bar)
- Concentration curl (dumbbells, bench)
- Incline dumbbell curl (dumbbells, bench)
- Cable triceps pushdown (cable machine)
- Pull-up (pull-up bar)
- Bent-over barbell row (barbell)
- Barbell shrug (barbell)
- Dumbbell shrug (dumbbells)
- Romanian deadlift (barbell)
- Deadlift (barbell)
- Dumbbell Romanian deadlift (dumbbells)
- Hanging leg raise (pull-up bar)
- Hanging knee raise (pull-up bar)
- Kettlebell swing (kettlebell)
How to train the forearms
- Heavy holding — carries, dead hangs, deadlifts — builds grip more than anything else.
- Wrist curls and reverse curls add direct work; keep them light and the reps high.
- Train the extensors too; it balances the gripping muscles and may help prevent tennis elbow.
| Goal | Sets × reps | Rest |
|---|---|---|
| Build muscle | 3 × 8–12 | 75 s |
| Get stronger | 4 × 4–6 | 3–3 min |
| Endurance & tone | 3 × 15–20 | 45 s |
| Holds (plank, wall sit) | 3 × 20–60 s | 60 s |
Questions
What are the best exercises for the forearms?
Good choices are hammer curl, dumbbell wrist curl, reverse wrist curl and farmer's carry. Heavy holding — carries, dead hangs, deadlifts — builds grip more than anything else.
Can I train the forearms at home without equipment?
Most forearms exercises need some equipment, such as dumbbells, bench and pull-up bar. A resistance band or a pair of dumbbells is enough to start at home.
How many sets and reps should I do for the forearms?
As a general start, 2–4 hard sets per exercise and about 10–20 sets a week for a muscle you want to grow: 8–12 reps to build muscle, 4–6 heavier reps for strength, 15–20 for endurance. Leave a rep or two in reserve and keep good form.
What does the forearms do?
Grip and finger strength. Bends and lifts the wrist. Helps bend the elbow (brachioradialis). Turns the forearm palm-up and palm-down.
Other muscles: Biceps · Triceps · All muscles
General fitness information for healthy adults, not medical advice.