Beginner Forearm Exercises
22 beginner forearm exercises, each with step-by-step form instructions, muscles worked, and common mistakes.
Active Hang
Behind the Back Barbell Wrist CurlClimbing
Cross Body Hammer Curl
Dead Hang
Farmers Walk
Band Hammer Curl
Cable Hammer Curl
Dumbbell Hammer CurlPinwheel Curl
Band Reverse Curl
Barbell Reverse Curl
Cable Reverse Curl
Dumbbell Reverse Curl
Reverse Grip Dumbbell Concentration Curl
Seated Dumbbell Wrist Curl
Seated Barbell Wrist ExtensionCable Single Arm Hammer Curl
Dumbbell Suitcase CarryKettlebell Suitcase Carry
Wrist Roller
Zottman CurlGript tracks every one of these — with your history, records, and weekly muscle balance showing whether forearms work is actually getting done.
You're already in Gript
Everything on this page is also available inside the app — this article opens from Help, and the calculators live under Tools.