7 Effective Exercises to Strengthen Your Forearms

Wrist Curls

Perform these with a barbell or dumbbells, curling the weight up with your wrists while keeping your forearms stationary.

Reverse Wrist Curls

Similar to wrist curls, but with palms facing down, to target the extensors of the forearm.

Farmer's Walk

Carry heavy weights in each hand and walk a set distance or for a set time to build grip strength and endurance.

Hammer Curls

Use dumbbells and curl with a neutral grip (palms facing each other) to engage the brachioradialis muscle.

Wrist Roller

Use a wrist roller device, rolling a weight up and down to work the forearms intensely.

Towel Pull-Ups

Hang towels over a pull-up bar and perform pull-ups, gripping the towels to enhance grip and forearm strength.

Plate Pinches

Pinch weight plates together with your fingers and hold for as long as possible to build finger and grip strength.