Women Forearms Workouts

Forearm-focused workouts for women built around wrist flexion and extension, brachioradialis-biased curls, and grip-finisher work with straight sets, realistic kilogram loads, and simple progression.
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Workout 1

6 exercises18 sets

Women Forearms Strength and Hypertrophy Template

Forearms, Biceps

A forearm-priority template for women using wrist flexion/extension and curl variations with moderate-to-high reps, stable straight-set loading, and progressive overload driven by RIR and weekly load bumps.

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

    Seated Palms-Up Wrist Curl

    Rest 1m 15s

    • 115 reps x 6 kgRIR 3
    • 215 reps x 6 kgRIR 2
    • 315 reps x 6 kgRIR 1

    Use a 2-1-2 tempo, keep shoulders quiet, and avoid bouncing at the bottom.

  2. 2
    Seated Wrist Extension
    anatomy
    2Exercise

    Seated Wrist Extension

    Rest 1m 15s

    • 115 reps x 10 kgRIR 3
    • 215 reps x 10 kgRIR 2
    • 315 reps x 10 kgRIR 1

    Keep elbows planted and wrists aligned; do not turn this into an elbow-flexion movement.

  3. 3
    Reverse Curl (Dumbbell)
    anatomy
    3Exercise

    Reverse Curl (Dumbbell)

    Rest 1m 30s

    • 112 reps x 7 kgRIR 3
    • 212 reps x 7 kgRIR 2
    • 312 reps x 7 kgRIR 1

    Keep elbows by sides, avoid torso rocking, and control the lowering phase for 2-3 seconds.

  4. 4
    Hammer Curl
    anatomy
    4Exercise

    Hammer Curl

    Rest 1m 30s

    • 110 reps x 9 kgRIR 3
    • 210 reps x 9 kgRIR 2
    • 310 reps x 9 kgRIR 1

    Set ribcage down, keep wrists stacked over forearms, and minimize shoulder swing.

  5. 5
    Behind-the-Back Wrist Curl
    anatomy
    5Exercise
    Behind-the-Back Wrist Curl

    Rest 1m 30s

    • 112 reps x 15 kgRIR 2
    • 212 reps x 15 kgRIR 2
    • 312 reps x 15 kgRIR 1

    Stand tall, keep shoulders back, and let the bar roll toward fingertips before curling back to the palm.

  6. 6
    Wrist Roller
    anatomy
    6Exercise

    Wrist Roller

    Rest 1m 30s

    • 110 reps x 7.5 kgRIR 3
    • 210 reps x 7.5 kgRIR 2
    • 310 reps x 7.5 kgRIR 1

    Perform each rep as one full up-and-down cycle while keeping elbows soft and torso still.