Forearms


The forearms consist of many different muscles and the exact number depends on the anatomy book you are reading! Frequently, the forearms are broken down into three main parts: the brachioradialis, the wrist flexors, and the pronator teres. More...

Featured Exercises

Wrist Curl

Difficulty: Beginner

  1. Grip the dumbbell with your palm facing upwards with your forearm rested against the bench.
  2. Slowly curl your wrist upwards in a semicircular motion.
  3. Return to starting position and repeat.

Barbell Wrist Curl

Difficulty: Beginner

  1. Grab a straight bar with a supinated (underhand) grip.
  2. Kneel down next to a flat bench and place your forearms on the bench with your wrists just off the bench.
  3. Let the barbell pull down on your wrists until they are extended.
  4. Curl the barbell until your wrists are fully flexed.
  5. Lower in a controlled manner and repeat.

Wrist Curl

Difficulty: Beginner

  1. Stand up straight with a kettlebell in both hands in front of your pelvis, with your forearms facing outwards.
  2. Flex your wrist towards your body until the kettlebell is level with your stomach.
  3. Lower to the starting position and repeat.

Behind The Back Barbell Wrist Curl

Difficulty: Intermediate

  1. Stand straight and hold the barbell behind you using a pronated grip with your hands and feet shoulder-width apart.
  2. Slowly curl your wrists in a semi-circular motion upwards.
  3. Hold the barbell at the apex of the motion and then slowly lower the barbell back down to starting position.