Forearms exercises — at home and in the gym
From elbow to wrist — these muscles make your grip strong.
Which way is right for you?
Where will you exercise?
What do you have? (You can pick more than one)
Your experience?
✅ Best ways for you
Nothing matches your choices yet. See the other ways below.
All ways
Towel Wring
Twisting a rolled-up towel with both hands, the way you wring out wet clothes. The simplest home way to build a strong grip.
Water Bottle Wrist Curl
Resting your forearm on your thigh and lifting a filled bottle by bending only your wrist. Works the inner side of your forearm.
Bucket Carry
Walking tall with a bucket of water in each hand. It strengthens your grip, shoulders and stomach all at once.
Dumbbell Wrist Curl
Bending your wrist with a light dumbbell, forearm resting on a bench or your thigh. Use this once bottle curls feel easy.
Dumbbell Farmer's Carry
Walking tall with a heavy dumbbell in each hand. Just like the bucket carry, but easier to add weight.
Cable Reverse Curl
Curling a cable machine's straight bar with your palms facing down. Works the top of your forearm and your upper arm.
Barbell Reverse Curl
Curling a bar with your palms facing down. Use less weight than a normal barbell curl — this is hard on your forearms.