Strength training
Forearm Workout: 7 Exercises for Grip Strength and Size
Published October 20, 2026
The best forearm workout combines heavy holds (farmer's carries, dead hangs), wrist curls in both directions, and hammer or reverse curls, 2-3 times a week at the end of your sessions. Bigger forearms come with a stronger grip, which helps every pulling lift; in a large international study, lower grip strength was associated with higher risk of death and cardiovascular disease (Leong et al., 2015), making grip a useful marker of overall strength.
Forearm muscles in brief
| Group | Action | Exercises |
|---|---|---|
| Flexors (palm side) | Close the hand, curl the wrist | Wrist curls, holds |
| Extensors (back side) | Open the hand, extend the wrist | Reverse wrist curls |
| Brachioradialis | Bend the elbow with a neutral grip | Hammer curls, reverse curls |
7 forearm exercises
| Exercise | Where | Sets × reps |
|---|---|---|
| Farmer's carry | Gym / home (heavy bags) | 3 × 40-60 yd (35-55 m) |
| Dead hang | Bar | 3 × 30-60 s |
| Wrist curl (palms up) | Gym / home | 3 × 15-20 |
| Reverse wrist curl (palms down) | Gym / home | 3 × 15-20 |
| Hammer curl | Gym / home | 3 × 10-12 |
| Reverse curl (EZ bar) | Gym | 3 × 10-12 |
| Plate pinch | Gym | 3 × 20-30 s |
8-week forearm workout (2-3× per week, 10-15 min)
| Weeks | Workout |
|---|---|
| 1-2 | Dead hang 3 × 30 s · Wrist curl 2 × 20 · Reverse wrist curl 2 × 20 |
| 3-4 | Farmer's carry 3 × 40 yd · Hammer curl 3 × 12 · Wrist curl 3 × 15 |
| 5-6 | Farmer's carry heavier 4 × 40 yd · Reverse curl 3 × 10 · Plate pinch 3 × 20 s |
| 7 | Deload |
| 8 | Test: max dead hang time and max farmer's carry weight for 40 yd |
Grip tips for big lifts
- Use a double overhand grip on warm-ups for deadlifts and rows to build grip.
- Save straps for the heaviest sets.
- Chalk helps more than people think.
Home forearm workout
Dead hang on a door bar · Towel hang (harder) · Wrist curls with a dumbbell or water jug · Farmer's carry with two heavy bags · Rice-bucket grabs.
Common mistakes
| Mistake | Fix |
|---|---|
| Only wrist curls | Add carries and hangs |
| Bouncing wrist curls | Full range, slow lowering |
| Training forearms before heavy pulling | Do them at the end |
| Elbow pain (tennis or golfer's elbow) | Reduce volume, see a professional |
Complete arms: bicep workout, tricep workout. Grip for pulling: pull-ups.