Forearm and grip exercises
Your forearms work in almost everything you hold — deadlifts, rows and hangs all train your grip. Wrist curls and hammer-grip work fill in what heavy holding leaves out.
97 exercises
Main movers
- Barbell Finger CurlIntermediateBarbell
- Barbell HoldBeginnerBarbell
- Barbell Reverse Preacher CurlIntermediateBarbell
- Barbell Reverse Spider CurlIntermediateBarbell
- Barbell Reverse Wrist CurlBeginnerBarbell
- Barbell Suitcase CarryAdvancedBarbell
- Barbell Wrist CurlBeginnerBarbell
- Behind-the-Back Barbell Wrist CurlIntermediateBarbell
- Behind-the-Back Cable Wrist CurlIntermediateCable
- Bench-Supported Barbell Reverse Wrist CurlBeginnerBarbell
- Bench-Supported Barbell Wrist CurlBeginnerBarbell
- Bench-Supported Cable Reverse Wrist CurlBeginnerCable
- Bench-Supported Dumbbell Reverse Wrist CurlBeginnerDumbbells
- Cable Preacher Hammer CurlIntermediateCable
- Cable Reverse CurlBeginnerCable
- Cable Reverse Preacher CurlIntermediateCable
- Cable Reverse Wrist CurlBeginnerCable
- Cable Wrist CurlBeginnerCable
- Cross-Body Cable Hammer CurlIntermediateCable
- Cross-Body Dumbbell Hammer CurlBeginnerDumbbells
- Dumbbell Reverse Wrist CurlBeginnerDumbbells
- Dumbbell Zottman CurlIntermediateDumbbells
- Fingertip PlankIntermediateBodyweight
- Fingertip Push-UpAdvancedBodyweight
- Grip MachineBeginnerMachine
- Hammer curlBeginnerDumbbells
- Hammer Curl MachineBeginnerMachine
- Kneeling Fingertip Push-UpIntermediateBodyweight
- Machine Reverse Preacher CurlIntermediateMachine
- Machine Reverse Wrist CurlBeginnerMachine
- Machine Wrist CurlBeginnerMachine
- Reverse curlBeginnerBarbell
- Rope Cable Hammer CurlBeginnerCable
- Self-Resisted Hammer CurlBeginnerBodyweight
- Self-Resisted Reverse CurlBeginnerBodyweight
- Self-Resisted Reverse Wrist CurlBeginnerBodyweight
- Self-Resisted Wrist CurlBeginnerBodyweight
- Single-Arm Cable Hammer CurlBeginnerCable
- Single-Arm Cable Reverse CurlBeginnerCable
- Single-Arm Cable Reverse Wrist CurlBeginnerCable
- Single-Arm Cable Wrist CurlBeginnerCable
- Single-Arm Dumbbell Hammer Concentration CurlIntermediateDumbbells
- Single-Arm Dumbbell Reverse Wrist CurlBeginnerDumbbells
- Standing Barbell Reverse Wrist CurlIntermediateBarbell
- Wrist curlBeginnerDumbbells
Also worked
- Band Side BendBeginnerBand
- Band-assisted pull-upBeginnerBand
- Barbell Bent-Over ShrugIntermediateBarbell
- Barbell curlBeginnerBarbell
- Barbell Front Rack CarryAdvancedBarbell
- Barbell Jefferson CurlAdvancedBarbell
- Barbell Rack PullIntermediateBarbell
- Barbell Seal RowIntermediateBarbell
- Barbell shrugBeginnerBarbell
- Bent-over barbell rowIntermediateBarbell
- Bent-over dumbbell rowBeginnerDumbbells
- Cable curlBeginnerCable
- Cable ShrugBeginnerCable
- Captain's Chair Knee RaiseBeginnerMachine
- Captain's Chair Leg RaiseIntermediateMachine
- Chest-Supported Kettlebell RowBeginnerKettlebell
- Chin-upIntermediateBodyweight
- Conventional deadliftAdvancedBarbell
- Deficit Dumbbell Calf RaiseIntermediateDumbbells
- Double Kettlebell Bent-Over RowIntermediateKettlebell
- Dumbbell curlBeginnerDumbbells
- Dumbbell ShrugBeginnerDumbbells
- Farmer carryBeginnerDumbbells
- Hanging leg raiseIntermediateBodyweight
- Incline dumbbell curlIntermediateDumbbells
- Jump ropeBeginnerBodyweight
- Kettlebell Gorilla RowIntermediateKettlebell
- Lat pulldownBeginnerCable
- Lat Pulldown Machine Scapular DepressionBeginnerMachine
- Machine Wide-Elbow Upper-Chest RowIntermediateMachine
- Preacher curlBeginnerBarbell
- Pull-upAdvancedBodyweight
- Reverse-Grip Cable PushdownBeginnerCable
- Romanian deadliftIntermediateBarbell
- Seated cable rowBeginnerCable
- Seated Dumbbell ShrugBeginnerDumbbells
- Seated Machine ShrugBeginnerMachine
- Seated Row Machine Scapular RetractionBeginnerMachine
- Single-Arm Cable ShrugBeginnerCable
- Single-arm dumbbell rowBeginnerDumbbells
- Single-Arm Dumbbell ShrugBeginnerDumbbells
- Single-Arm Kettlebell RowBeginnerKettlebell
- Single-Arm Reverse-Grip Cable PushdownBeginnerCable
- Single-Leg Standing Dumbbell Calf RaiseIntermediateDumbbells
- Smith Machine B-Stance Romanian DeadliftIntermediateMachine
- Smith Machine Romanian DeadliftIntermediateMachine
- Smith Machine Single-Leg Romanian DeadliftAdvancedMachine
- Smith Machine Stiff-Leg DeadliftIntermediateMachine
- Standing Dumbbell Calf RaiseBeginnerDumbbells
- Suitcase carryBeginnerDumbbells
- Sumo deadliftAdvancedBarbell
- Trap bar deadliftIntermediateBarbell