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Strength at home

Forearm workout: hammer curls, reverse curls and Zottman curls

This session is for bigger forearms. It leads with curls in three grips, hammer, reverse and Zottman, to load the brachioradialis, the big muscle on the thumb side of your forearm, because studies disagree about which grip works it hardest. Then come wrist curls and one short carry. It's different from our grip strength workout, which trains your hands and grip with squeezes, finger work, wrist curls both ways, carries and hangs. All you need is a pair of dumbbells and a bench or chair.

25 minBeginner7 movesA dumbbell · A kettlebellForearms · Biceps · Abs
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Hammer curl1 light set of 10
    Beginner · Biceps, Forearms · 3D demoAbout half your working weightEasier: Seated dumbbell curlHarder: Alternating hammer curl

Curls

Rest 60 to 90 s between sets

  1. Hammer curl3 sets of 10 to 15
    Beginner · Biceps, Forearms · 3D demoThumbs up the whole way, elbows by your sides, lower for a count of 2. The last set can go to 0 to 2 reps short. With pain on the thumb side of the wrist, curl palms up insteadEasier: Seated dumbbell curlHarder: Alternating hammer curl
  2. Dumbbell reverse curl2 sets of 10 to 15
    Intermediate · Forearms, Biceps · 3D demoPalms down, and lighter than your hammer curls. With tennis elbow, leave reverse curls until lastEasier: Seated dumbbell curlHarder: Chin-up

Pair: Zottman curl and wrist curl

2 rounds · Rest 60 s after each pair

  1. Zottman curl8 to 12 reps
    Intermediate · Biceps, Forearms · 3D demoCurl up palms up, turn your palms down at the top, then lower slowly palms downEasier: Hammer curlHarder: Chin-up
  2. Wrist curls12 to 15 slow reps
    Beginner · Forearms · 3D demoLight: the forearm muscles are smallEasier: Wrist-extensor eccentricsHarder: Plate pinch

Carry

  1. Farmer's carry2 walks of 30 m
    Intermediate · Forearms, Abs, Shoulders · 3D demoRest about 45 s between walks; walk tall, and put the weights down before your grip failsHarder: Suitcase carry

Cool-down (optional)

  1. Wrist extensor stretch (tennis elbow stretch)30 s each side
    Beginner · Forearms · 3D demoA gentle pull; ease off if your hand tinglesEasier: Wrist & forearm flow

Tips

  • Twice a week, alongside your other training. Curls in your other sessions train the same elbow muscles, so count them too.
  • No grip is proven best for the forearm: in one study with a heavy cable, the brachioradialis worked slightly harder palms up than with a hammer grip. Use the grips your wrists and elbows like.
  • For hand and grip strength, use our grip strength workout on another day: it adds squeezes, finger extensions, reverse wrist curls, forearm rotations and hangs.
  • Sore elbows: discomfort up to about 3 to 4 out of 10 is fine if it settles within an hour and is no worse the next morning; otherwise go lighter, not to nothing.
  • With pain on the thumb side of the wrist (de Quervain's), swap hammer curls for palms-up curls.
  • Add reps before weight: reach 15 on every set of hammer curls before the next dumbbell.
  • Stop if your fingers tingle or go numb: that's a nerve, not a tired muscle.
  • A pop at the front of your elbow with bruising and a bulge in your upper arm needs an urgent treatment centre or A&E the same day.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the forearm workout: hammer curls, reverse curls and zottman curls take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A dumbbell, A kettlebell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.