Forearms Workouts

Forearm-focused workouts built around wrist flexion/extension strength, loaded grip work, and progressive near-failure effort targets so lifters can improve grip capacity and arm development with controlled joint stress.
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Set load units

Workout 1

5 exercises12 sets

Forearm Strength and Grip-Endurance Workout

Forearms, Biceps

A forearm-priority template that pairs flexor/extensor isolation with loaded grip and hanging work to build strength, size, and grip endurance.

  1. 1
    Seated Palms-Up Wrist Curl
    anatomy
    1Exercise

    Seated Palms-Up Wrist Curl

    Rest 1m 15s

    • 115 reps x 15 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Rest forearms on thighs or bench, move only through the wrist, and avoid bouncing through the bottom.

  2. 2
    Seated Wrist Extension
    anatomy
    2Exercise

    Seated Wrist Extension

    Rest 1m 15s

    • 115 reps x 20 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 310 reps x 30 kgRIR 1

    Use a shorter range if extension is uncomfortable, and keep knuckles aligned with forearm throughout.

  3. 3
    Barbell Reverse Curl
    anatomy
    3Exercise

    Barbell Reverse Curl

    Rest 1m 30s

    • 112 reps x 40 kgRIR 3
    • 210 reps x 50 kgRIR 2
    • 38 reps x 60 kgRIR 1

    Keep elbows close to torso, wrists neutral, and avoid torso rocking as reps get hard.

  4. 4
    Wrist Roller
    anatomy
    4Exercise

    Wrist Roller

    Rest 1m 30s

    • 110 reps x 15 kgRIR 2
    • 28 reps x 20 kgRIR 1

    Keep shoulders down and ribcage stacked so forearms do the work instead of trunk sway.

  5. 5
    Dead Hang
    anatomy
    5Exercise

    Dead Hang

    Rest 1m 30s

    • 130s

    Use an active shoulder position and stop each hold if grip opens or shoulders shrug excessively.