Forearm exercises
19exercises targeting this muscle
The most popular in workouts come first. Each exercise has step-by-step technique, photos and a map of the muscles worked.
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Get the appForearm exercises: primary muscles
19 exercises
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Palms-Up Barbell Wrist Curl Over A Bench Barbell · Beginner -
Bottoms-Up Clean From The Hang Position Kettlebells · Intermediate -
Cable Wrist Curl Cable · Beginner -
Dumbbell Lying Pronation Dumbbell · Intermediate -
Dumbbell Lying Supination Dumbbell · Intermediate -
Video Kneeling Forearm Stretch Body Only · Beginner -
Video Palms-Down Dumbbell Wrist Curl Over A Bench Dumbbell · Beginner -
Palms-Down Wrist Curl Over A Bench Barbell · Beginner -
Palms-Up Dumbbell Wrist Curl Over A Bench Dumbbell · Beginner -
Plate Pinch Other · Intermediate -
Seated Dumbbell Palms-Down Wrist Curl Dumbbell · Beginner -
Seated Dumbbell Palms-Up Wrist Curl Dumbbell · Beginner -
Seated One-Arm Dumbbell Palms-Down Wrist Curl Dumbbell · Intermediate -
Video Seated One-Arm Dumbbell Palms-Up Wrist Curl Dumbbell · Beginner -
Seated Palm-Up Barbell Wrist Curl Barbell · Beginner -
Seated Palms-Down Barbell Wrist Curl Barbell · Beginner -
Video Seated Two-Arm Palms-Up Low-Pulley Wrist Curl Cable · Beginner -
Standing Olympic Plate Hand Squeeze Other · Beginner -
Standing Palms-Up Barbell Behind The Back Wrist Curl Barbell · Beginner
No exercises match these filters.
Forearm: secondary muscle in
40 exercises- Snatch Deadlift
- Barbell Curl
- Dumbbell Alternate Bicep Curl
- Alternate Hammer Curl
- Chin-Up
- Barbell Deadlift
- Reverse Barbell Curl
- Concentration Curls
- Rack Pulls
- Sledgehammer Swings
- Sumo Deadlift
- Bench Press — Powerlifting
- Board Press
- Cable Preacher Curl
- Clean
- Clean Shrug
- Close-Grip Standing Barbell Curl
- Cross Body Hammer Curl
- Deadlift with Chains
- Deficit Deadlift
- Drag Curl
- Dumbbell Bicep Curl
- Hang Snatch
- Incline Barbell Triceps Extension
- Overhead Stretch
- Pin Presses
- Power Snatch from Blocks
- Preacher Hammer Dumbbell Curl
- Rack Pull with Bands
- Reverse Barbell Preacher Curls
- Reverse Cable Curl
- Reverse Plate Curls
- Romanian Deadlift from Deficit
- Side To Side Chins
- Snatch from Blocks
- Standing Dumbbell Reverse Curl
- Standing Low-Pulley Deltoid Raise
- Sumo Deadlift with Chains
- Zottman Curl
- Zottman Preacher Curl
AtletIQ app
AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |