Forearms exercises
Your forearms run your grip. A stronger grip holds heavier pulls, carries and rows.
By equipment:Dumbbells (3)
Compound lifts
Several muscles at once. Do these first, while you're fresh.
Isolation exercises
One muscle, one joint. Good for adding sets without much extra fatigue.
How much to train your forearms
About 8 to 12 hard sets a week to start, up to 12 to 20 as you get more experienced, split over two or more sessions, each set ending 1 to 3 reps short of failure. More in how many sets per week and reps in reserve.
A forearms plan that adapts to you
Liftsmith picks forearms exercises your gym can do, sets the weight for every set, and only trains them again once they've recovered.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
- ✓ No ads, ever