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Exercises

Forearm and grip exercises

Forearm muscles close the hand, hold the wrist steady and turn it. Carries, hangs and wrist curls build the grip that every pulling move relies on.

37 moves31 with 3D demosBeginner 24Intermediate 12Advanced 1

Beginner forearm and grip exercises 24

Ball squeeze demonstrated on the 3D figure3D demoBall squeezeBeginner · Other / check instructionsBand finger extension demonstrated on the 3D figure3D demoBand finger extensionBeginner · A bandBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxCable wrist curl demonstrated on the 3D figure3D demoCable wrist curlBeginner · A cable machine + A bench or boxDumbbell forearm rotation demonstrated on the 3D figure3D demoDumbbell forearm rotationBeginner · A dumbbell + A bench or boxDumbbell reverse wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell reverse wrist curl over a benchBeginner · A dumbbell + A bench or boxDumbbell wrist curl over a bench demonstrated on the 3D figure3D demoDumbbell wrist curl over a benchBeginner · A dumbbell + A bench or boxFarmer's carry demonstrated on the 3D figure3D demoFarmer's carryBeginner · A dumbbell + A kettlebellHammer curl demonstrated on the 3D figure3D demoHammer curlBeginner · A dumbbellReverse wrist curl demonstrated on the 3D figure3D demoReverse wrist curlBeginner · A dumbbell + A bench or boxSeated barbell wrist curl demonstrated on the 3D figure3D demoSeated barbell wrist curlBeginner · A barbell + A bench or boxSeated dumbbell reverse wrist curl demonstrated on the 3D figure3D demoSeated dumbbell reverse wrist curlBeginner · A dumbbell + A bench or box

Intermediate forearm and grip exercises 12

Bar hang demonstrated on the 3D figure3D demoBar hangIntermediate · Pull-up bar + A stepDumbbell reverse curl demonstrated on the 3D figure3D demoDumbbell reverse curlIntermediate · A dumbbellReverse barbell curl demonstrated on the 3D figure3D demoReverse barbell curlIntermediate · A barbellReverse cable curl demonstrated on the 3D figure3D demoReverse cable curlIntermediate · A cable machineReverse preacher curl demonstrated on the 3D figure3D demoReverse preacher curlIntermediate · A barbell + A bench or boxSuitcase carry demonstrated on the 3D figure3D demoSuitcase carryIntermediate · A dumbbell + A kettlebellDumbbell Lying Pronation demonstrated on the 3D figure3D demoDumbbell Lying PronationIntermediate · A dumbbell + A bench or boxDumbbell Lying Supination demonstrated on the 3D figure3D demoDumbbell Lying SupinationIntermediate · A dumbbell + A bench or boxRickshaw Carry demonstrated on the 3D figure3D demoRickshaw CarryIntermediate · Other / check instructionsSeated One-Arm Dumbbell Palms-Down Wrist Curl demonstrated on the 3D figure3D demoSeated One-Arm Dumbbell Palms-Down Wrist CurlIntermediate · A dumbbell + A bench or boxBottoms-Up Clean From The Hang PositionIntermediate · A kettlebellPlate PinchIntermediate · Other / check instructions + Weight plates

Advanced forearm and grip exercises 1

One-arm dead hang demonstrated on the 3D figure3D demoOne-arm dead hangExpert · Pull-up bar + A step

Workouts that use them

Also works the forearms

These train it as a secondary muscle.

More exercises

Questions people ask

What are good forearm and grip exercises for beginners?

Start with moves graded easy, such as Ball squeeze, Band finger extension, Barbell wrist curl over a bench. There are 24 of them on this page. Each guide links to a harder option for when it starts to feel easy.

What are the hardest forearm and grip exercises?

Moves graded advanced or expert include One-arm dead hang. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.