15 Best Forearm Workouts for Strength and Definition

Fitness trainers routinely encounter various fitness enthusiasts who are interested in boosting their self-confidence by building their muscles, particularly the forearm muscles. A minority of fitness enthusiasts are interested in chest and tricep exercises, while some are only interested in leg exercises. 

Most of these people are interested in strengthening their forearms, but many of these fitness enthusiasts do not know why they are interested in forearms. Generally speaking, lacking forearm strength affects daily life and exercise routines. The exercises that are influenced by weak forearms are push-ups for triceps and chest workouts, full-body workouts, leg workouts, kettlebell swings (shoulder workout), metabolic workouts, and many others. 

The reason is that weaker forearms mean a weaker grip that tires out quickly at the beginning of a workday. So, a burning sensation in the forearms becomes common after lifting a load.  This burning and soreness in the forearm muscles results in poor workouts.

Although there are many other options, exercising to strengthen the forearm muscles is one of the best. Here are 15 of the best workouts to improve the strength and definition of the forearm muscles. Join us as we explore further details, and visit our blog to read about the 19 best effective fitness exercises.

Reverse barbell curves involving biceps

This bicep curl in the reverse direction activates numerous arm muscles, including the brachialis and brachial. 

Target 

Biceps & forearms (pronator teres & brachioradialis). 

Procedure

• It uses lighter weights compared to the regular barbell curves. 
• Just hold a barbell using an overhand grip and keep the knuckles facing towards you.
• Stand firm and straight on the feet and keep your feet at shoulder width. 
• Now, curl these weights slowly towards the shoulders. 
• Repeat this movement in the reverse direction by slowly lowering the barbell.
• Repeat this for at least 15 repetitions of 2 sets each.

Benefits 

It builds grip strength and strengthens the neglected parts of the forearm. It also prevents sore elbows. 

Farmer's Walk 

It is a very popular full-body and forearm workout that improves core strength and stamina. 

Target muscles 

Arms & grip 

Procedure 

• Hold an equally weighted and a little bit heavier dumbbell in each of the hands. 
• Stand tall and straight with continuously pulled-back shoulders. 
• Continue to walk until the forearms and hands experience fatigue. 

Benefits

It is recommended that a person performs at least 2-3 sets for 20 yards at the start. This builds strong arms and improves shoulder and core strength. 

Wrist Roller 

It is a machine that uses rolling and pulling motions to build the forearms and strengthen the muscles. Wrist rollers are available at various online sources, such as Amazon UK.

Target muscles 

Forearm extensors and flexors. 

Procedure 

• Stand up in a straight manner while keeping your feet apart. 
• Hold this roller machine with a strong overhand grip. 
• Use just the wrists to roll the weight upward. 
• Slowly lift the forearms till they are parallel and extended. 
• Repeat this process many times as much as possible.

Benefits

It improves the endurance of forearms and wrists and significantly improves grip strength. 

Hammer curl 

The hammer curl is a classical strength training exercise for biceps and forearms. Regular training ensures stronger forearms.

Target muscles 

Muscles in the upper arms, biceps and firearms. 

Procedure 

• Stand on the feet while they are firmly at the hip-width apart. 
• Take dumbbells of as much weight as you can lift and keep the palms facing each other.
• Slowly perform the curls using a neutral grip towards the chest. 
• Pause for approximately 2 seconds and slowly lower it back. 

Benefits 

It targets three muscles in the forearms at various angles. It also strengthens the wrist muscles and biceps. 

Behind the back barbell wrist curls (2-3 sets in 12-15 repetitions) 

This exercise is very effective for building the muscles in the forearms, in contrast to the normal barbell curls that are used to build biceps. 

Target Muscles 

Flexor muscles in the forearms. 

Procedure 

• Hold a barbell behind the back while palms continue to face upside down and stand straight.
• Curls the wrists in the upward direction in a semi-circular motion while keeping the back straight. 
• Continue holding this position for a few seconds. 
• Reverse this movement slowly and repeat the procedure many times.

Benefits 

This exercise targets the flexor muscles in the forearms for better-targeted strength. It also builds finger strength. 

Trap Bar Carry Lift

It is a functional exercise that involves carrying some weight from the floor and walking some distance. In addition to strengthening firearms, it engages the core.

Target muscles

Lower back, traps and forearms. 

Procedure 

• Stand while keeping the feet at hip-width apart. 
• Choose as much weight as you can carry. 
• Grab the handle through a firm grip while bending the knees. 
• Brace the core and continue to carry it for some distance. 

Benefits 

It is also known as the hex bar lift and strengthens the quadriceps. As a full-body workout, it works on numerous muscle groups. It improves muscular mass and grip strength and helps strengthen the spine and rotator cuff.

Our intra-workout supplements are beneficial for those who want to boost their recovery and performance during a training session. Visit our collection to buy these supplements. 

Side Plank with Dumbbell Press

This exercise is indeed a full-body workout, as it engages multiple muscles in the back, core, shoulders, and arms, improving strength and boosting forearms.

Target muscles 

Shoulder muscles, core, cuff and forearms. 

Procedure 

• Get the position of a side plank. Hold a dumbbell with mid-level weight in the tip of your hand.
• Keep all of the body engaged with the head and spine. 
• Ensure that the supporting elbow is kept right under the shoulder and that an angle of 90 degrees is made. 
• Extend the arm while holding the dumbbell in a straight upward direction. 
• Brace the core firmly and keep holding this position for as long a time as you can. 
• Switch the arms and repeat this procedure many times.

Benefits 

It is an advanced type of exercise that engages numerous muscles simultaneously. It improves stability and balances the body by challenging endurance strength. It also strengthens the muscles in the shoulder and trunk by improving the posture.

Towel Pullup 

It is an advanced type of Pullup that helps improve strength in the forearms and upper body. This grip-training exercise requires a combination of intensity and strength and improves metabolic rate, making it part of metabolic workouts. 

Target muscles 

Back muscles, grip and firearms. 

Procedure 

• Hung the towels on the pullup bar.
• Ensure that you grab the towel ends in each hand that is hung over the pullup bar. 
• Perform the pullups. 
• Repeat this procedure for as many times as possible without fatiguing the wrists.
• Perform this workout routinely.

Benefits 

The towel pullup focuses on the forearm muscles and works on the back, core, and upper body to build endurance and grip strength. 

Zottman Curl 

This dumbbell curl has a twist that targets multiple muscles during the workout. Carry the dumbbell in each hand, curl it slowly, and rotate the palms to face down. 

Target muscles 

Brachialis, biceps and forearms. 

Procedure 

• Stand firm while keeping the feet at a balancing difference. 
• Now, perform a routine dumbbell curl. 
• Twist the wrists at the top of the movement. 
• Lower the dumbbells back to the starting position and make 10-12 repetitions in 3 sets.

Benefits 

This exercise engages both the extensors and flexors for a balanced development of the forearms. It also engages the bicep muscle groups. 

Kettlebell Bottom-Up Hold 

Carrying a kettlebell is very tricky, and it is necessary to hold it upside down. It is mainly a shoulder stability exercise, but also supports the forearms.

Target muscles 

Muscles in the shoulder, grip and firearms. 

Procedure 

• A person can choose to walk or sit down for this exercise. 
• Hold the Kettlebell in one of the hands facing downwards. 
• Continue to hold it still while sitting or walking. 
• Continue holding on to this position for as much time as possible. 
• Make 3-5 repetitions. 

Benefits 

It strengthens the core, biceps, cuff Muscles, and forearms. By boosting grip strength, it enhances pressing power, balance, and stability. The 7 effective wall exercises for strength and stability also strengthen these areas. Visit our page to read about these workouts.

Plate curls (12-15 repetitions of 2-3 sets) 

It is one of the variations of the bicep curl exercises that target the muscle groups in the upper body and is one of the best exercises for building muscular endurance. To perform this workout, a person can use plates of all sizes as long as he can grip them properly.

Target muscles 

Grip, shoulders, forearms and core. 

Procedure 

• Stand up at the feet while keeping the feet at hip-width apart. 
• Hold the weight of the weight plate in the hands as much as possible. 
• Keep the upper arms stuck in and curl the plate towards the shoulder. 
• Now, slowly bring this plate back to the starting position and exhale. 
• Repeat this process after taking a breath. 

Benefits 

It builds forearm strength, improves the thickness of the biceps, and enhances shoulder muscles and grip strength. 

Plank shoulder taps (12-15 repetitions in 2-3 sets) 

This workout is an advanced type of high plank. It can even be added to the workout for the triceps and chest. 

Target Muscles 

Shoulders, core and forearms. 

Procedure 

• Get the position of a high plank and keep the hands right under the shoulder. 
• Keep the back straight by engaging the core muscles. 
• Use one hand, which is lifted off the ground, to tap the shoulder on the opposite side.
• Return to the first hand and repeat this process using the other hand. 
• Continue this process until the set is fully complete. 

Benefits 

It strengthens the shoulder, core, wrists, and glutes. It also helps relieve neck and shoulder knots and brings balance and stability to the shoulder point. Balancing the body is one of the major short-term effects of exercise.

FAT grip bicep curls 

This curl is slightly different from the traditional bicep curve but is used in the fat bar. It strengthens the forearms and engages the core.

Target muscles 

Biceps and forearms. 

Procedure 

• Use bars or thick grips for bicep curls. 
• Hold these fat grips while the palms are facing upward. 
• Keep the elbows tucked and curl both of the arms upwards, towards the shoulder. 

Benefits 

It improves muscular endurance and forearm strength and causes muscular hypertrophy. It also activates the forearm during bicep training. 

Tri-Directional Chin-Up Hold

It is an advanced exercise which strengthens the back and forearms while in the isometric hold. It is one of the four major chin-up workouts.

Target muscles 

Upper back, grip and forearms. 

Procedure

• Grab the rod while keeping the hands at shoulder width apart. 
• Pull the body just halfway in the upward direction and hold in this position. 
• Pull the whole body in the upward direction so that the chin reaches the rods. 
• Again, pull the body as far as possible and hold. 

Benefits 

It is a very advanced exercise and an effective strength training exercise for the upper body. It adds definition to the arms, particularly the forearms. It improves the grip strength and overall strength of the upper body. Functional strength training exercises are also effective for this job. Visit our page to learn what functional strength training is.

Overhand Grip Barbell Curl (12-13 repetitions in 2-3 sets) 

It is a variant of bicep curls in which the palms face downwards. This exercise uses the same equipment and targets the same muscle groups.

Target muscles 

Brachioradialis and brachialis. 

Procedure 

• Start by selecting the highest weight a person can use. 
• Use the underhand grip with the palms facing up for better barbell curls. 
• Stand firm while keeping the legs and feet apart. 
• Grip the bar using the slope and start from the bottom. 
• Keep the elbows tucked in and curl in the upward direction. 
• Just move the forearms and bring them in the upward direction. 
• Repeat this process many times. 

Benefits 

It emphasizes the muscles in the forearms and brachialis. If perfumed regularly and correctly, it helps build bigger biceps and strengthens the muscles. Our page about Sports Performance offers everything a fitness enthusiast can be interested in, e.g., nutritional supplements, energy tests, testosterone tests and sports hormone tests. Visit this page to learn about our health services. 

Frequently Asked Questions 

How to make your forearms thicker? 

Stronger forearms cause a stronger grip. So, heavy compound movements while gripping the bars, e.g., rows and deadlifts, are among the best ways to strengthen forearms. Pullups, dumbbell rows, and shrugs are also good. The choice is nevertheless a personal matter.

Why do boxers have thicker forearms? 

Having bigger arms and hands means the person has bigger fists and a better advantage during the fight. Larger fists make it easy to make more punches with a larger surface area. 

What makes the forearms grow fast? 

Building the size and strength of forearms takes time, and a person must be patient. Focused efforts produce some results in a month or two. To grow faster, the elbows, hands, and wrists need various exercises of variable duration. 

Is having bigger forearms a healthy one? 

More grip strength is associated with better health and fitness. Research has noted that people with weaker grips are at an increased risk of strokes, heart attacks, hypertension, and diabetes. However, having stronger forearms doesn't make a person live longer. 

What muscles are necessary for a faster punch? 

Some muscles, such as front and chest deltoids and triceps, improve hand speed and the power behind the punch. According to professional boxers and trainers, stronger hips are also associated with more power. 

Is having 13 inches of forearms big enough? 

Having 13-inch forearms is well above the average size for men and women, which is 11 inches for men and 9.5 inches for women. So, having a 13-inch forearm is pretty good.  

Bottom-line 

Building the strength and definition of forearm muscles enhances the power of grip and supports the functionality and stability of the overall upper body. These exercises help achieve the well-rounded development of the muscles and cause sculpted forearms with better muscular endurance. 

By including targeted workouts in the routine, e.g., farmer's carries, hammer curls, and wrist curls, it is possible to boost performance and optimize gains in strength for daily activities and sports. So, whether a person is a seasoned lifter or a beginner, these 15 forearm workouts offer a balanced approach to improving aesthetics and gaining strength.