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Exercises

Forearm exercises for men: wrist curls, reverse curls and grip work

Published October 29, 2026

The best forearm exercises for men train three jobs: wrist curls for the flexors on the underside, reverse wrist curls and cable wrist extensions for the top, and reverse, hammer or Zottman curls for the brachioradialis, the thick muscle near the elbow. Add a heavy hold, such as farmer's walks, dead hangs or plate pinches, for grip. Train them two or three times a week at the end of a session: 12 to 20 reps on wrist work, 8 to 12 on curls, and 30 to 60 seconds on holds, adding weight or time once you reach the top of each range.

  1. Wrist Curl Forearms
  2. Reverse Curl Biceps, Forearms
  3. Farmer's Walk Forearms, Traps, Shoulders
  4. Hammer Curl Biceps, Forearms
  5. Reverse Wrist Curl Forearms
  6. Dead Hang Forearms
  7. Plate Pinch Deadlift Forearms

Wrist curls, extensions and rotations

Most forearm size sits in the muscles that bend and extend the wrist. They respond to high reps, a full range and short rest. Train both sides, plus some rotation, so the elbow and wrist stay balanced.

Forearm flexors, palms-up curl

Wrist Curl

Forearms

The flexors make up most of the forearm's bulk, and a barbell lets you load them evenly and in small steps. Let the bar roll to your fingertips at the bottom for the full range.

How to do it

  1. Kneel behind a flat bench and lay your forearms across it, palms up, wrists just past the edge.
  2. Take a barbell palms up and let it roll toward your fingertips.
  3. Close your hands and curl your wrists up as high as they go.
  4. Lower slowly to the fingertips and repeat.

Cues

  • Forearms stay on the bench
  • Let the bar roll to your fingers
  • Pause at the top

Common mistakes

  • Lifting your forearms off the bench: only the wrists move.
  • Bouncing at the bottom: control the bar at full stretch.

Swap for: Reverse Wrist Curl, Kettlebell Wrist Curl, Farmer's Walk

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Forearm extensors, palms-down curl

Reverse Wrist Curl

Forearms

Works the top of the forearm, which wrist curls miss. The extensors are weaker, so expect to use clearly less weight.

How to do it

  1. Sit with your forearms resting on your thighs, palms down, hands hanging past your knees.
  2. Let the dumbbells tip your knuckles down.
  3. Lift your knuckles up as high as they go, moving only at the wrist.
  4. Lower slowly and repeat.

Cues

  • Forearms stay down
  • Only the wrist moves
  • Smooth reps

Common mistakes

  • Lifting your forearms off your legs: keep them pinned.
  • Going heavy: this small muscle does best with 15 to 25 reps.

Swap for: Cable Wrist Extension, Zottman Curl

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Forearm extensors, cable extension

Cable Wrist Extension

Forearms

The cable keeps tension on the top of the forearm through the whole range, including the bottom where a dumbbell goes slack. Use it in place of the dumbbell version in a gym.

How to do it

  1. Attach a short bar to the low pulley and hold it palms-down.
  2. Rest your forearms on your thighs or a bench so only your wrists can move, hands hanging past the edge.
  3. Raise the backs of your hands toward you as far as the wrist allows.
  4. Lower slowly until your knuckles point down, then repeat.

Cues

  • Forearms stay flat
  • Lift with the knuckles
  • Small weight, many reps

Common mistakes

  • Bending the elbows to help: keep the forearms pinned and lighten the pin.
  • Bouncing at the bottom: lower slowly through the full stretch.

Swap for: Cable Twisting Curl, Cable Curl, Reverse-Grip Lat Pulldown

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Forearm rotators, dumbbell rotation

Dumbbell Wrist Pronation-Supination

Forearms

Turning the palm down against a dumbbell's leverage trains the rotators that every curl and press depend on. Light weight, slow reps.

How to do it

  1. Lie on your side with your top elbow resting on your hip, bent to 90 degrees, holding a light dumbbell upright.
  2. Slowly rotate your forearm so your palm turns down toward the floor.
  3. Rotate back the other way until your palm faces up.
  4. Do all reps, then turn over and repeat with the other arm.

Cues

  • Elbow stays put
  • Slow rotation
  • Full turn each way

Common mistakes

  • Moving the elbow to help: keep it fixed on your side.
  • Starting with too much leverage: hold the handle in the middle first, then nearer the end as you get stronger.

Swap for: Kettlebell Wrist Curl, Hammer Curl

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Hammer, reverse and Zottman curls

The brachioradialis makes the top of the forearm look thick from the side. It works hardest when your palm faces in or down, so these curls do double duty for the arms and forearms.

Brachioradialis and brachialis, neutral-grip curl

Hammer Curl

Biceps, Forearms

The thumbs-up grip lets you use heavy dumbbells while the brachioradialis does much of the work. It builds forearm thickness and arm size at the same time.

How to do it

  1. Hold the dumbbells at your sides with your palms facing your thighs.
  2. Bend one elbow to bring that dumbbell up, thumb leading.
  3. Keep the dumbbell vertical the whole way, then lower it slowly to the start.
  4. Curl the other arm, and keep alternating until the set is done.

Cues

  • Thumbs lead
  • Dumbbells vertical
  • Elbows by your sides

Common mistakes

  • Swinging heavier weight with your back: keep your torso still.
  • Curling across your body: keep each dumbbell in line with its shoulder.

Swap for: Band Hammer Curl, Alternating Hammer Curl

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Brachioradialis, overhand curl

Reverse Curl

Biceps, Forearms

The palms-down grip shifts even more of the curl onto the top of the forearm than a hammer curl does. Keep the weight lighter than a normal curl and do not let the wrists bend back.

How to do it

  1. Take the barbell palms down at shoulder-width, bar hanging against your thighs.
  2. Tuck your elbows in and hold your wrists straight.
  3. Curl the bar up toward your shoulders with your knuckles leading.
  4. Lower it under control to straight arms.

Cues

  • Knuckles up all the way
  • Wrists flat
  • Light bar, strict reps

Common mistakes

  • Letting your wrists bend back under the load: lower the weight until they stay straight.
  • Swinging the bar up: overhand curls are easy to cheat, so keep the tempo slow.

Swap for: Zottman Curl, Hammer Curl, EZ-Bar Curl

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Biceps up, forearms down, rotating curl

Zottman Curl

Biceps, Forearms

Curling up palms-up and lowering palms-down puts a slow, heavy lowering on the forearm. A good pick when you train at home and have only dumbbells.

How to do it

  1. Stand with your palms facing forward and the dumbbells at your sides.
  2. Curl them up to shoulder height.
  3. Rotate your palms to face down at the top.
  4. Lower slowly, palms down, and rotate back at the bottom.

Cues

  • Turn at the top
  • Slow lowering
  • Elbows stay at your sides

Common mistakes

  • Turning the palms on the way down: finish the rotation first.
  • Going too heavy: the palms-down lowering sets the weight.

Swap for: Hammer Curl, Reverse Curl

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Holds and carries for grip

Crushing and holding strength comes from long, heavy holds. These also train your grip for deadlifts, rows and pull-ups, which is where most men first notice that it is lacking.

Grip, traps and trunk, heavy carry

Farmer's Walk

Forearms, Traps, Shoulders

Carrying the heaviest dumbbells you can hold trains crushing grip under real load. Short, heavy walks build more grip than long, light ones.

How to do it

  1. Pick up two heavy dumbbells with your back flat.
  2. Stand tall with your ribs down and walk with short, quick steps.
  3. Set the weights down with a flat back when the time or distance is up.

Cues

  • Ribs down
  • Crush the handles
  • Quick steps

Common mistakes

  • Letting the shoulders round forward.
  • Walking so slowly the dumbbells start to swing.

Swap for: Dumbbell Suitcase Carry, Dumbbell Single-Arm Overhead Carry

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Grip and side trunk, one-arm carry

Dumbbell Suitcase Carry

Abs, Quads

One heavy dumbbell means one hand holds the entire load, so the grip works twice as hard as in a two-hand carry. It also trains the trunk to stay upright.

How to do it

  1. Pick up one heavy dumbbell and stand tall with it at your side.
  2. Walk with short, steady steps without leaning toward or away from it.
  3. Set it down, switch hands and walk back.

Cues

  • Shoulders level
  • Tall walk
  • Grip hard

Common mistakes

  • Leaning away from the weight to balance it.
  • Picking a dumbbell so light that nothing has to work.

Swap for: Farmer's Walk, Dumbbell Single-Arm Overhead Carry

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Grip and shoulders, bar hold

Dead Hang

Forearms

Hanging from a bar holds your whole body weight in your hands. It is the grip test for pull-ups and the easiest grip exercise to start with.

How to do it

  1. Grip a pull-up bar overhand with your hands about shoulder width.
  2. Lift your feet and let your body hang with straight arms.
  3. Breathe slowly and let your shoulders rise toward your ears, then step down.

Cues

  • Relaxed, straight arms
  • Slow breathing

Common mistakes

  • Swinging or kicking: hang still so the stretch reaches the lats.

Swap for: Straight-Arm Pulldown, Pull-Up, Arm Circles

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Thumb and finger grip, plate hold

Plate Pinch Deadlift

Forearms

Pinching smooth plates trains the thumb, which carries and hangs mostly leave out. Even light plates are hard, so start with 10 lb plates.

How to do it

  1. Set out two pairs of plates, smooth sides out, one pair beside each foot.
  2. Squat down and pinch a pair in each hand.
  3. Stand up with them like a deadlift and hold at the top for a few seconds.
  4. Set them down under control.

Cues

  • Squeeze with the thumb
  • Stand tall
  • Hold at the top

Common mistakes

  • Using plates too heavy to hold: start light.
  • Letting one hand do less: if one pair slips first, use that hand's limit for both.

Swap for: Farmer's Walk, Dead Hang, Dumbbell Suitcase Carry

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Bigger forearms in a gym

Open in the session builder
  • Workouts2× a week
  • Working sets18 a week
  • Per workout~20 min
  • EquipmentBarbells, Dumbbells, Adjustable Cable

You lift in a gym, your arms are growing, and your forearms look small next to them.

Each day pairs a curl for the brachioradialis with one side of the wrist and a heavy hold. That is 9 sets per session and 18 a week, enough to grow a muscle group that recovers quickly.

Day 1: Flexors
ExerciseSets × repsRIRRest
Reverse Curl 3 × 8–12 1 90 s
Wrist Curl 3 × 12–20 1 1 min
Farmer's WalkSeconds, not reps. 3 × 30–45 1 90 s

Open Day 1: Flexors in the session builder

Day 2: Extensors
ExerciseSets × repsRIRRest
Hammer Curl 3 × 8–12 1 90 s
Cable Wrist Extension 3 × 12–20 1 1 min
Plate Pinch DeadliftSeconds per hold. 3 × 20–40 2 90 s

Open Day 2: Extensors in the session builder

How to run it
Add each day to the end of a back or arm session, twice a week with two days between.
How to progress
Add reps until every set hits the top of its range at 1 rep in reserve, then add 5 lb or the next dumbbell size. On carries and pinches, add 5 seconds per set, then weight.
Open in the session builder

Session 2

Your grip gives out on deadlifts and pull-ups

Open in the session builder
  • Workouts2× a week
  • Working sets16 a week
  • Per workout~20 min
  • EquipmentPull-Up Bar, Dumbbells, Barbells

Your back and legs could do more, but the bar slips out of your hands on deadlifts, rows or high-rep pull-ups.

Grip responds best to long, heavy holds, and it recovers fast. Three holds per session, 8 sets, twice a week, without curls that would tire the arms you need for pulling.

Grip
ExerciseSets × repsRIRRest
Dead HangSeconds per hang. 3 × 30–60 1 90 s
Dumbbell Suitcase CarrySeconds per side. 3 × 30–45 1 90 s
Plate Pinch DeadliftSeconds per hold. 2 × 20–40 1 90 s
How to run it
Twice a week, at the end of your pull or lower body days. Not right before a heavy deadlift session.
How to progress
Add 5 seconds per set until you reach the top of the range, then add weight: the next dumbbell size on carries, a heavier plate on pinches, and a light dumbbell between your feet on hangs.
Open in the session builder

Session 3

Training forearms at home with dumbbells only

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~20 min
  • EquipmentDumbbells

You train at home with adjustable dumbbells and no bar, cable or plates.

Dumbbells cover every forearm job: a rotating curl, the extensors, rotation and a heavy carry. 10 sets in one session, run twice a week, is 20 sets, which works because forearm sets are short and recover fast.

Forearms: Home
ExerciseSets × repsRIRRest
Zottman Curl 3 × 8–12 1 90 s
Reverse Wrist Curl 3 × 12–20 1 1 min
Dumbbell Wrist Pronation-SupinationPer arm. 2 × 10–15 2 1 min
Farmer's WalkSeconds, not reps. 2 × 40–60 1 90 s
How to run it
Twice a week, on its own or after a home upper body session. Leave a day between.
How to progress
Aim for one more rep on each set every session. When you reach the top of every range, move up one dumbbell size; on rotations, hold the handle closer to the end to add leverage instead.
Open in the session builder

Make it fit you

Questions

How do I build stronger forearms?

Train them twice a week with wrist curls, reverse wrist curls, a hammer or reverse curl and a heavy hold such as the farmer's walk, and add weight or time when you reach the top of each range. Stop using straps on lighter pulling sets too.

What are the 3 best exercises for building strong forearms?

The barbell wrist curl, the reverse curl and the farmer's walk. Between them they train the flexors, the brachioradialis and the extensors, and crushing grip.

How long do forearms take to build?

Expect a visible change over a few months of hard sets twice a week. Grip strength rises sooner, often within the first few weeks.

Do forearm workouts really work?

Yes. Forearm muscles grow like any other when sets are hard and the load goes up over time. They often look stubborn because they are rarely trained to failure; heavy lifting alone works them, but seldom close to their limit.

Can I train forearms every day?

You can, since they recover quickly, but two or three focused sessions a week build as much. Daily training makes sense only with light holds, not with hard sets.