The best workout for forearms covers all three parts: a wrist curl for the flexors on the palm side, a reverse wrist curl for the extensors on top, and a palms-down reverse curl for the brachioradialis near the elbow. Add a heavy carry if grip strength is the goal. Run it as a short add-on twice a week, mostly 8 to 25 reps stopped 0 to 2 reps short of failure.
You already lift three or more days a week in a gym and want thicker forearms without adding a training day.
Rows, deadlifts and curls already make your forearms grip hard, so you need less direct work than a bigger muscle would. This plan gives each part its own sets: 5 a week for the flexors, 6 for the extensors and 6 for the brachioradialis, 17 in all. Wrist work runs at 12 to 30 reps with 60 seconds of rest because small muscles recover fast and heavy wrist curls strain the wrist before the muscle.
Forearms A
Exercise
Sets × reps
RIR
Rest
Wrist Curl1 warm-up set firstForearms flat on the bench, full stretch at the bottom
Do Forearms A and Forearms B once each per week, at the end of two different workouts at least two days apart, such as your pull day and your arm or leg day.
How to progress
Use double progression: once every set hits the top of the rep range at the target RIR, add the smallest weight step. On wrist curls and extensions, add two or three reps per set first, since one plate jump is a big share of a light load.
You train at home with a few pairs of dumbbells and want bigger, stronger forearms from the same short session twice a week.
With no barbell or cable, the carry and the Zottman Curl's palms-down lowering do the flexor and brachioradialis work, and a rotation drill covers the muscles that turn your palm. Your dumbbells cap the load, so reps go higher: light sets taken close to failure build about as much muscle as heavy ones. Each session is 11 sets, so 22 a week: 6 for the brachioradialis, 6 for the extensors, 6 for grip and 4 for rotation.
Forearms: Dumbbells
Exercise
Sets × reps
RIR
Rest
Zottman Curl1 warm-up set firstThree-second lowering, palms down
Farmer's WalkReps are steps. Heaviest pair you can hold
3 × 30–40
1
90 s
How to run it
Repeat the same routine twice a week, at least two days apart, at the end of your other home workouts or on its own.
How to progress
Add reps until every set reaches the top of the range at the target RIR, then move up a dumbbell. On the farmer's walk, add steps up to 40, then take the next pair and drop back to 30.
Your back and legs can lift more than your hands can hold, and you want a grip that lasts the whole set.
Grip strength comes from holding heavy loads, so this plan is built around heavy carries and pinches at low reps with longer rest, not high-rep pump work. Wrist curls run heavier here, at 8 to 12 reps, and let the bar roll to your fingertips to train the fingers that close around a bar. Each session is 11 sets, so 22 a week, with 4 of them on the extensors to balance all the gripping.
Grip Strength
Exercise
Sets × reps
RIR
Rest
Farmer's Walk2 warm-up sets firstReps are steps. Set it down before your grip opens
Do the same routine twice a week at the end of your back and leg workouts, after the deadlifts and rows, never before them.
How to progress
On carries, add weight once you finish 30 steps on every set without your grip opening. On pinches, add the next plate size once you reach 8 reps on every set at the target RIR. On wrist curls, use double progression.
The brachioradialis is the thick muscle on the thumb side of your forearm, and it works hardest when you bend the elbow with your palms down. Put a Reverse Curl first, then a Hammer Curl or Zottman Curl for more volume, 8 to 12 reps stopped 1 rep short of failure. If you already do hammer or reverse curls for your biceps, count those sets here instead of adding more.
Grip gets stronger from holding heavy things, so train it heavy: farmer's walks with the heaviest pair you can carry for 20 to 30 steps, and plate pinches for the thumb. Wrist curls that let the bar roll to your fingertips train the fingers that close around a bar. Do it after your pulling, never before deadlifts or rows.
A pair of dumbbells covers every part of the forearm. The Zottman Curl trains the brachioradialis on its slow palms-down lowering, the Reverse Wrist Curl trains the extensors, the Dumbbell Wrist Pronation-Supination trains the rotators, and a farmer's walk loads the flexors and your grip. Because the dumbbells are light, use higher reps and finish close to failure.
It is the only lift here that takes the wrist flexors through their full range under load, which is what builds the meaty underside of the forearm. Letting the bar roll toward your fingers also trains the grip.
How to do it
Kneel or sit facing a flat bench and lay your forearms on it, palms up, wrists just past the edge.
Hold a barbell with your hands about shoulder-width apart.
Lower the bar until your wrists are fully bent back.
Curl your wrists up as high as they go without lifting your forearms off the bench, then lower under control.
Cues
Forearms glued to the bench
Full stretch at the bottom
Smooth, no bouncing
Common mistakes
Lifting the elbows to finish the rep. Go lighter so only the wrist moves.
Cutting the bottom short. The stretched end of the range is where the work is, so lower all the way.
Swap for: Kettlebell Wrist Curl
Extensors, back of the forearm
Reverse Wrist Curl
Forearms
The extensors on top of your forearm get almost nothing from curls and rows. A light, high-rep reverse wrist curl trains them directly and keeps them in balance with all the gripping you do.
How to do it
Sit on a bench or chair with a light dumbbell in each hand, palms facing down.
Rest your forearms on your thighs so your wrists hang past your knees.
Let your knuckles drop toward the floor.
Raise the backs of your hands as high as they go, pause, and lower slowly.
Cues
Knuckles to the ceiling
Pause at the top
Light weight, many reps
Common mistakes
Going too heavy and swinging. The extensors are small, so start lighter than you think.
Letting the forearms lift off your thighs. Press them down so only the wrist moves.
The cable keeps pulling at the bottom of the range, where a dumbbell goes slack, so every rep stays hard. Small weight steps on the stack make progress easier than with dumbbells.
How to do it
Set a cable pulley at its lowest point and attach a straight bar.
Hold the bar with palms down and rest your forearms on your thighs or a bench, wrists past the edge.
Let the cable pull your knuckles down toward the floor.
Lift the backs of your hands up, pause, and lower under control.
Cues
Only the wrist moves
Pause at the top
Slow down
Common mistakes
Pulling with the arms. Keep the forearms pinned and use a lighter weight.
Standing too close to the pulley. Step back until the cable still pulls at the bottom of the rep.
With your palms down, the brachioradialis does more of the work while the biceps does no more than usual. That makes this the most direct way to build the thick part of the forearm near the elbow.
How to do it
Stand holding a barbell or EZ bar with palms down, hands about shoulder-width apart.
Let the bar hang at your thighs with straight arms.
Bend your elbows and curl the bar to chest height, keeping your wrists straight.
Lower slowly until your arms are straight again.
Cues
Knuckles up, wrists flat
Elbows by your sides
Slow on the way down
Common mistakes
Letting the wrists bend down under the bar. Go lighter than your regular curl.
Rocking the hips to start the rep. Brace and stand still.
Swap for: Zottman Curl, Hammer Curl
Brachioradialis, heavier load
Hammer Curl
Biceps, Forearms
The thumbs-up grip lets you handle more weight than a reverse curl while still loading the brachioradialis. It adds volume for the forearm when the reverse curl has already worn your wrists out.
How to do it
Stand with a dumbbell in each hand at your sides, thumbs pointing forward.
Curl both dumbbells up without turning your wrists.
Stop when your forearms are just past horizontal.
Lower under control to straight arms.
Cues
Thumbs up the whole time
Squeeze the handles
No swing
Common mistakes
Turning it into a cross-body swing. Curl straight up in front of you.
Short reps at the bottom. Straighten your arms fully between reps.
Swap for: Alternating Hammer Curl, Band Hammer Curl
Brachioradialis with dumbbells
Zottman Curl
Biceps, Forearms
You curl palms up and lower palms down, so every rep ends with a slow lowering in the grip that loads the brachioradialis most. It does a reverse curl's job when all you have is dumbbells.
How to do it
Stand with a dumbbell in each hand, palms facing forward.
Curl both dumbbells up to your shoulders.
Turn your palms to face down at the top.
Lower for three seconds with palms down, then turn them back up at the bottom.
Cues
Up palms up, down palms down
Three seconds down
Elbows still
Common mistakes
Rushing the lowering. Pick a weight you can lower slowly with palms down; that part does the forearm work.
Turning the palms halfway down. Finish the turn at the top first.
Swap for: Reverse Curl, Hammer Curl
Rotators, palm turning
Dumbbell Wrist Pronation-Supination
Forearms
Turning your palm up and down uses muscles that curls and wrist curls skip. A few light sets round out the forearm and help you hold a bar or dumbbell steady.
How to do it
Lie on your side with knees bent and hold a light dumbbell in your top hand.
Keep your elbow against your side, bent to 90 degrees, palm facing your head.
Turn your forearm so your palm faces down toward your knees.
Turn back slowly to the start, finish the set, then switch arms.
Cues
Elbow pinned to your side
Turn, don't lift
Slow both ways
Common mistakes
Using a weight you have to swing. Start very light; the lever is long.
Letting the elbow drift forward. Keep the upper arm still so only the forearm turns.
Swap for: Reverse Wrist Curl
Grip and flexors, heavy hold
Farmer's Walk
Forearms, Traps, Shoulders
Holding heavy dumbbells while you walk loads the finger and wrist flexors far harder than any curl can. It is the most direct way to build a grip that lasts through heavy pulls.
How to do it
Stand between two heavy dumbbells and pick them up with a flat back, like a deadlift.
Stand tall with the dumbbells at your sides, shoulders down.
Walk with short, quick steps, counting each foot as one step.
Set the dumbbells down before your grip opens, not after they slip.
Cues
Crush the handles
Tall and braced
Short, quick steps
Common mistakes
Going too light to feel it. Pick a pair you can barely hold for the planned steps.
Leaning or shrugging as you tire. Stop the set when posture breaks.
Swap for: Dumbbell Suitcase Carry, Dead Hang
Pinch grip, thumb strength
Plate Pinch Deadlift
Forearms
Pinching plates trains the thumb against the fingers, the part of grip that a bar or handle barely tests. It carries over to holding thick bars, dumbbell heads and anything without a handle.
How to do it
Stand two weight plates together, smooth sides facing out, on the floor in front of you.
Hinge down and pinch the plates with your fingers flat on one side and your thumb on the other.
Stand up tall with the plates at arm's length, squeezing hard.
Lower them back to the floor under control and reset your grip.
Cues
Fingers flat, thumb hard
Stand tall at the top
Reset every rep
Common mistakes
Curling the fingertips into the plate's lip. Use the smooth sides so the pinch does the work.
Dropping the plates from the top. Lower them, or stop the set.
Swap for: Farmer's Walk, Dead Hang
Make it fit you
Count the curls you already do
If your arm or biceps routine already has hammer curls or reverse curls, those sets train your brachioradialis too. Count them, and drop the matching block from this plan instead of doubling up.
Wrists sore? Change the tool, not the plan
If barbell wrist work bothers you, use dumbbells or a cable and keep the same sets and reps. Shorten the range to where it feels fine and stop a rep further from failure until it settles.
Use straps on back day, train grip here
If your grip fails before your back on heavy deadlifts or rows, use straps for your top sets so your back still gets the work. Run the grip strength plan after those workouts to close the gap.
Own a kettlebell? Add the Kettlebell Wrist Curl
The dumbbell plan has no palms-up wrist curl. If you have a kettlebell, add 2 to 3 sets of Kettlebell Wrist Curls for 15 to 25 reps after the reverse wrist curls.
Still lagging after two months? Add a set
More weekly sets build more muscle, up to a point. If your forearm weights have stalled for a few weeks at the target RIR, add one set to each wrist curl and curl block. In RIRLift you log RIR with each set and see your weekly hard sets for forearms add up.
Questions
How often should I train forearms?
Once to three times a week. Your total weekly sets matter more than how you split them, and spreading them over two short sessions works at least as well as one long one. Every plan here runs twice a week, at least two days apart.
Do hand grippers grow forearms?
Grippers build crushing grip through a short range, but they are hard to load in small steps. For size, use wrist curls and reverse curls you can add weight or reps to every week. Keep grippers for grip strength if you enjoy them.
Do push-ups train forearms?
Barely. Your forearms hold the wrist steady during a push-up, but they never move through a range under load. Train them with the exercises on this page.
Are 13 inch forearms big?
It depends on your wrist size and height, so compare against yourself. Measure the widest point with your fist clenched, at the same time of day, every few weeks. If that number and your wrist curl weights are rising, the plan is working.
Do I need forearm exercises if I deadlift and row?
Heavy pulls make your grip work hard, but they hold the wrist still. If your forearms keep up with the rest of your arms, you may not need more. If they lag, direct wrist curls and reverse curls train them through a full range.
Should I train forearms before or after my workout?
After. Tired forearms make deadlifts, rows and pull-ups weaker. Put every plan on this page at the end of a session.
