Muscle group
Forearms exercises
25 exercises that work the forearms as the primary muscle.
Equipment split: 8 dumbbell · 7 barbell · 5 other · 5 other.
Bottoms-Up Clean From The Hang Position
kettlebells · intermediate
Cable Wrist Curl
cable · beginner
Dumbbell Lying Pronation
dumbbell · intermediate
Dumbbell Lying Supination
dumbbell · intermediate
Farmer's Walk
other · intermediate
Finger Curls
barbell · beginner
Kneeling Forearm Stretch
bodyweight · beginner
Palms-Down Dumbbell Wrist Curl Over A Bench
dumbbell · beginner
Palms-Down Wrist Curl Over A Bench
barbell · beginner
Palms-Up Barbell Wrist Curl Over A Bench
barbell · beginner
Palms-Up Dumbbell Wrist Curl Over A Bench
dumbbell · beginner
Plate Pinch
other · intermediate
Rickshaw Carry
other · intermediate
Seated Dumbbell Palms-Down Wrist Curl
dumbbell · beginner
Seated Dumbbell Palms-Up Wrist Curl
dumbbell · beginner
Seated One-Arm Dumbbell Palms-Down Wrist Curl
dumbbell · intermediate
Seated One-Arm Dumbbell Palms-Up Wrist Curl
dumbbell · beginner
Seated Palm-Up Barbell Wrist Curl
barbell · beginner
Seated Palms-Down Barbell Wrist Curl
barbell · beginner
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
cable · beginner
Standing Olympic Plate Hand Squeeze
other · beginner
Standing Palms-Up Barbell Behind The Back Wrist Curl
barbell · beginner
Wrist Circles
body only · beginner
Wrist Roller
other · beginner
Wrist Rotations with Straight Bar
barbell · beginner
SOURCE·free-exercise-db — open exercise library (Unlicense)·REVIEWED JUL 2026