The 8 Best Forearms Exercises

Learn how to do barbell 21s bicep curls with clean ranges and better elbow control. Includes muscles worked, recommended loads, common mistakes, and hypertrophy-focused programming.

Barbell bicep curl form made practical: setup, step-by-step cues, muscles worked, common mistakes, and how to choose weight, sets, and reps for arm strength and size.

Learn the behind-the-back barbell wrist curl with step-by-step form cues, muscles worked, common mistakes, and weight/rep guidelines for grip and forearm size.

Cable bicep curl form: pulley setup, key cues, muscles worked, common mistakes, and how to pick weight, sets, and reps for arm size and strength.

Dumbbell bicep curl form: cues for supination, muscles worked, common mistakes, and how to choose weight, sets, and reps for arm size and strength.

Machine bicep curl form: seat setup, pivot alignment, muscles worked, common mistakes, and how to pick weight, sets, and reps for arm size and strength.

Suspension bicep curl form: strap setup, step-by-step cues, muscles worked, common mistakes, and how to progress by changing body angle, tempo, and range.

Learn machine battle ropes with step-by-step form cues, muscles worked, common mistakes, and simple interval programming for conditioning, HIIT, and finishers.