Exercise library · Forearms
Forearm exercises
Grip and wrists, the part that tends to become the weak link.
Tap an exercise to see how it's done.
Barbell3
Dumbbellsno gym3
Bodyweightno gym1
Otherno gym3
How to train your forearms
Your forearms hold your grip and control your wrist. Grip is often the first thing to give out in deadlifts, rows and pull-ups, and then it is your forearms that set the limit for the rest of your body.
The simplest way to train your grip is to hold or carry something heavy: the farmer's walk with a heavy dumbbell in each hand, or the dead hang, where you hang from a bar for as long as you can. If you want to train your wrist on its own, the wrist curl bends it upwards and the reverse wrist curl extends it. The reverse curl, with your palms facing down, works the muscles on top of the forearm.
At home a dumbbell, a wrist roller or a bar to hang from is enough.
Common mistakes
- Straps for everything. Lifting straps help you lift heavier in your back training, but going without them now and then gives your grip the chance to get stronger.
- Wrist curls that are too heavy. The wrist is small. Pick a weight you can move through the whole range with control.
Want them set out in a programme?
Answer a few questions about your goal, equipment and time, and BIP builds a weekly programme with sets, reps and rest worked out. You log your weights as you train and see your progress afterwards. The first week is free, no card.
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