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Forearms exercises

Grip is the quiet limiter on almost everything — rows, deadlifts, pull-ups, carries. Direct forearm work (wrist curls, holds) has its place, but the fastest fix is usually just carrying heavy things farther and hanging longer.

25 movements · the canonical ones first
Farmer's WalkDumbbellBeginnerBottoms-Up Clean From The Hang PositionKettlebellIntermediateCable Wrist CurlCableBeginnerDumbbell Lying PronationDumbbellIntermediateDumbbell Lying SupinationDumbbellIntermediateFinger CurlsBarbellBeginnerKneeling Forearm StretchBodyweightBeginnerPalms-Down Dumbbell Wrist Curl Over A BenchDumbbellBeginnerPalms-Down Wrist Curl Over A BenchBarbellBeginnerPalms-Up Barbell Wrist Curl Over A BenchBarbellBeginnerPalms-Up Dumbbell Wrist Curl Over A BenchDumbbellBeginnerSeated Dumbbell Palms-Down Wrist CurlDumbbellBeginnerSeated Dumbbell Palms-Up Wrist CurlDumbbellBeginnerSeated One-Arm Dumbbell Palms-Down Wrist CurlDumbbellIntermediateSeated One-Arm Dumbbell Palms-Up Wrist CurlDumbbellBeginnerSeated Palm-Up Barbell Wrist CurlBarbellBeginnerSeated Palms-Down Barbell Wrist CurlBarbellBeginnerSeated Two-Arm Palms-Up Low-Pulley Wrist CurlCableBeginnerStanding Palms-Up Barbell Behind The Back Wrist CurlBarbellBeginnerWrist CirclesBodyweightBeginnerWrist Rotations with Straight BarBarbellBeginnerPlate PinchOtherIntermediateRickshaw CarryOtherIntermediateStanding Olympic Plate Hand SqueezeOtherBeginnerWrist RollerOtherBeginner
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AbsAbductorsAdductorsBicepsCalvesChestGlutesHamstringsLatsLower backMid backNeckQuadsShouldersTrapsTriceps