BIG Forearm Exercises For Bigger And Stronger Forearms

Bigger forearms hold significant importance in various aspects of fitness and everyday life. They enhance grip strength, allowing for better performance in activities such as weightlifting, rock climbing, and sports that involve gripping or holding objects. Not to miss the oomph factor that the muscular physique adds. Read through to know about some of the most effective forearm exercises along with the cautions and modifications required to enjoy great results. 

About Forearm Muscles 

The forearms consist of several smaller muscles responsible for four main movements: 

  • Wrist flexion (bending the palm inward)
  • Wrist extension (raising the back of the hand)
  • Forearm pronation (rotating the palm down)
  • Forearm supination (rotating the palm up)

Working all these ranges of motion helps ensure balanced forearm development. Thus, a comprehensive forearm muscles workout will include a wide range of forearm exercises that will work upon different muscle groups to ensure all-round growth, resulting in bigger and stronger forearms. 

The forearm exercises can be classified under different heads depending upon whether they are performed with equipment or without equipment. Without equipment forearm exercises also make up for the best forearm exercises at home.

Forearm Exercises Without Equipment

Some of the best forearm exercises to be done without equipment are listed below. These exercises also contribute towards forearm workout at home. 

1. Fingertip Pushups

Fingertip pushups are an improved version of traditional push ups that target the forearm and finger muscles. Moreover, they need a great deal of wrist and finger strength. Here’s the way to perform them:

  • Place your hands just beneath your shoulders and assume a standard pushup position.
  • Form a firm basis by slowly extending your fingers and putting your fingertips on the ground.
  • Maintain a straight line from your head to your heels as you drop your body toward the ground while using your core.
  • With your arms extended fully, push yourself back to the starting position.
  • Pay close attention to maintaining control and a firm core throughout the exercise.
  • As your strength increases, progressively increase the amount of repetitions you do. 

2. Crab Walk

The crab walk is a dynamic exercise. It targets the muscles like glutes, forearms, triceps, and core. Here is how to perform the crab walk:

  • Sit on the ground with your knees bowed, feet flat, and keep your hands behind you so that fingertips point towards your feet. 
  • Raise hips off the ground to assume a bridge position.
  • Proceed ahead with your left hand and right foot, followed by your right hand and left foot.
  • Continue walking forward with hips raised and core engaged.
  • Keep your tempo consistent while noticing how your forearms and other muscles are using their energy.
  • Based on your level of fitness, run a predetermined distance or duration.
  • Change the leading foot and hand to go the other way.

3. Plank with Shoulder Taps

This exercise targets the shoulders, forearms, and core muscles. It improves the stability and balance of a person. However, the exercise is quite challenging. Here’s how you perform it:

  • With hands behind shoulders and a straight torso, begin in the high plank pose.
  • To maintain stability, use your glutes and core.
  • Make sure your hips remain straight and tap your left shoulder with your right hand.
  • Start with putting your right hand back, then use your left to touch the right shoulder.
  • Keep balance while alternating shoulder taps.
  • Stay in a solid plank stance while maintaining a controlled pace. 
  • Start with 8 to 10 taps on each side and gradually increase the number. 

Forearm Exercises with Equipment

Forearm exercises with equipment can be done both at home and at the gym. While forearm exercises at home will revolve around easy-to-manage workout equipment like dumbbells or a squeezing ball, forearm exercises gym are all about heavy-weight machines. Each has been explained below:

1. Forearm Squeeze

The forearm squeeze exercise is a simple yet effective way to strengthen the muscles in the forearms. Here’s how to do it:

  • Hold a softball or a hand workout grip.
  • Position the forearm on a table with the wrist extending beyond the edge.
  • Squeeze tightly, generating tension in the forearm muscles.
  • Hold the squeeze for a few seconds, focusing on the contraction.
  • Release and relax your hand and forearm.
  • Repeat for 10-15 reps, 2-3 sets.

2. Palm-Up Wrist Curl

The palm-up wrist curl is an exercise that targets the forearm muscles. Here’s how to perform it:

  • Sit on a bench or chair, holding a dumbbell in each hand with an underhand grip (palms facing upward).
  • Rest your forearms on your thighs, with your wrists just beyond your knees, allowing the dumbbells to hang down.
  • Slowly curl your wrists upward, contracting the forearm muscles.
  • Pause for a moment at the top, then lower the dumbbells back down to the starting position.
  • Repeat for the desired number of repetitions, typically 10 to 15 per set.
  • Perform 2 to 3 sets, gradually increasing the weight as you get stronger.

3. Palm-Down Wrist Curl

The palm-down wrist curl is a comprehensive forearm muscles workout. Here’s how to perform it:

  • Sit on a bench or chair, holding a dumbbell in each hand with an overhand grip (palms facing downward).
  • Rest your forearms on your thighs, with your wrists just beyond your knees, allowing the dumbbells to hang down.
  • Slowly curl your wrists upward, raising the dumbbells towards your body.
  • Pause briefly at the top, then lower the dumbbells back down to the starting position.
  • Perform 10-15 repetitions per set.
  • Perform 2 to 3 sets, gradually increasing the weight as you get stronger.

Forearm Exercises at the Gym

Forearm exercises gym typically require heavy machines. Some of the best forearm exercises that can be performed at the gym are:

1.Behind-the-Back Cable Curl

The behind-the-back cable curl mainly focuses on the biceps and forearms. Here are the steps to perform it:

  • Position away from a cable machine and fasten a low pulley to your body.
  • Hold the handle behind your back with an underhand grip while extending your arms completely.
  • Curl your wrists toward your shoulders while contracting the forearms and biceps. 
  • After a little pause at the top, carefully drop the handle again.
  • Repeat as many times as needed; a maximum of 10 -15 times in a set.
  • Work out for two to three sets, varying the weight as needed. 

2. Towel Cable Row

The towel cable row workout works on your back, forearms, and shoulders. Here’s how you do it:

  • Tie a towel around a cable machine at a waist height.
  • Position yourself in front of the machine with your hands shoulder-width apart and holding the towel with an overhand grip.
  • With your arms outstretched, take a step back to generate tension in the towel.
  • Squeeze your shoulder blades together and pull the towel towards your body.
  • After a little gap, gently release yourself to return to the beginning posture.
  • Continue until you reach the required amount of repetitions. 
  • Perform two or three sets.

How to Get Started with Forearm Exercises?

If you want maximum results without risking any injuries, it is necessary to follow a steady plan. Here are the steps that you need to follow to start your forearm exercises:

  • Warm Up: To reduce the risk of injury and increase blood circulation, perform warm-ups. You can perform wrist cycles, hand squeezes (light), or finger stretches. 
  • Choose Exercises: Next, choose exercises that target different muscle groups. For instance, you can include forearm planks, wrist curls, reverse curls, towel twists, and grip-strengthening exercises. 
  • Determine Sets and Repetitions: Perform 2 to 3 sets of each exercise, having 8-15 repetitions in each set. Balance your weight while maintaining a proper form. 
  • Proper Form and Technique: Keep an eye on your form during every workout. Focus on tightening the targeted forearm muscles while maintaining a smooth and controlled motion.
  • Gradual Progression: Increase the weight or resistance in your workouts progressively as your strength increases. This increasing stress will cause muscle growth and development. 
  • Rest and Recovery: Give your muscles enough time to recover and adjust between exercises and sets.
  • Consistency: Include forearm workouts in your daily fitness routine. Maintaining consistency is essential to see results and have stronger forearms.


Developing larger forearms is good for functional strength and better grip, in addition to getting a beautiful appearance. You may focus specifically on your forearm muscles workout by including forearm squeezes, fingertip pushups, and wrist curls in your training regimen. Additionally, movements like the plank with shoulder taps and the crab walk target additional muscular groups in addition to the forearms. Whether you perform forearm exercises at home or the gym, with or without equipment, these will have a great impact on your body. Your total physical performance and functionality in daily tasks will improve with constant practice.

Frequently Asked Questions About Forearm Exercises

Q2. What are only 3 exercises for your forearms?

The three most effective forearm exercises are wrist curls (with dumbbells or a barbell), forearm squeezes with a grip strengthener, and towel twists (holding a towel and twisting it with your wrists).

Q3. What forearm exercises do I need?

To effectively target your forearms, include exercises such as wrist curls, forearm squeezes, and farmer’s walks. These exercises engage different muscles and movements to promote forearm strength and development.

Q4. Should I train my forearms every day?

Forearms, like calves and abs, can be trained every day without the need for a specific rest day. However, listen to your body and adjust your training intensity accordingly.