8 Forearm Exercises for Men to Maximize Strength

Forearm exercises for men

Exercise Details (Forearms Workouts)

Body Part: Arms

Target Muscle:  Forearms

Category: Exercise for men


Having Ultimate strength and thickness for biceps or triceps only in the arms is not enough. However, one simple rule that governs any strength related training is that if you do not grip it, you cannot lift it. In the Forearm exercises for men will cover this gap to gain in addition a powerful grip.

Gaining Grip with strength is very important. In some cases you may get along with a sub-par handshake, however, if you have a weak grip, you are on the stake of facing some severe medical issues of arm pain exercises. Unless you perform Forearm exercises and in the correct way.

In Easy terms, you can do well in the weight room if you are facing trouble in holding whatever you want to lift. Unless you are depending upon lifting straps to get over every workout, your capacity to grasp heavyweight for a longer time period can be the biggest difference between a good and a great physique.

Including the Following 8 forearm exercises for men will help you have a powerful grip part for building your upper body strength.

Forearms Abdominal


Forearm Muscles Structure

The forearms components are made up of a bunch of smaller muscles that move in different ways, depends on it’s role and location. Working all ranges of motion will help better balance of forearm development.

  • Brachioradialis: This muscles is part of the forearm that responsible to flex the forearm at the elbow. Also it provide support to elbow.
  • Flexors: It’s a group of muscles found on the underside of the forearm. Responsible for the flexion of the wrist and fingers.
  • Extensors: Muscles groups located on top of the forearm. Involved with wrist extension (moving the hand side to side)

Forearms Structure


Benefits of this Forearms Workout

There are many benefits for forearm workouts, which target the upper-body and blast your main Arms Muscle. Below is list of major benefits:


  • Gain powerful Grip strength: Forearms muscle are utilized in many workouts, including Deadlift, Workout Bench press and barbell row. Having Stronger Forearms translate the increase of powerful grip strength. This will leads you to gain steady harder grip, engage additional muscles and generate more power during your workouts.
  • The opposite side is that when you have weak forearms or wrists, it can limit some of your workouts and makes harder to train other body muscle parts.
  • Increased Stability during Workout: For unsteady workout bench press workout example, develop forearm and biceps muscles will be the solution which provides increased arm stability.
  • Generate more defined and toned Arms Muscles
  • Increase the ability to grip Stuff for longer Time.
  • Raise building muscles to lift heavier weights after periods.
  • Minimize the possibility of wrist and elbows injuries.

Safety Equipment

Before starting, it is highly recommended for you to wear elbow and Crossfit hand Grips to avoid any sort of tissue damage or dislocation of bone. Top forearms workouts mostly require these safety precaution.

Biceps-Safety-Grip Handforearm safety equipment

Do we need a Warm-Up?

Warm ups and Stretches are a significant part in every workout of our body part. Below is a useful warm-ups that will setup your forearms muscle and make it ready for workouts.

  • Ball Squeeze: Use a small ball to squeeze in different positions (first time palm facing up later palm facing down) Repeat 20-25 squeezes and then repeat on opposite side repeat for 2-3 sets.

Squeeze Ball

  • Resisted Band: 
    • Wrist Extension: Holding band with palm facing the floor, pull your wrist up hold and slowly return. repeat for 15-20 reps.
    • Wrist Flexion:Holding band with palm facing upwards, pull your wrist up and slowly return. Then repeat.

Resisted wrest Band


Forearm Exercises for Men

Exercise # 01: Dumbbell Reverse Curl

» (EquipmentDumbbells)

Dumbbell Reverse Curl Forearms Exercise 1

This workout targets the biceps brachii (2 heads of the biceps consisting of small head and large head) and the brachioradialis (forearms). It does a great job tearing up the muscle fibers using eccentric contraction. It will help build elbow flexion.

How to Perform Workout?

  • Step 1: Holding pair of dumbbells in each hand.
  • Step 2: Stand up with back straight with feet apart similar shoulder width.
  • Step 3: Set arms by your sides and palms facing you. (Starting position)
  • Step 4: Start by gradually bent your elbows by slowly curl the weights up slightly above 90 degrees. (Hold for 1-2 seconds)
  • Step 5: Reverse the move to return to the starting position, and repeat.

Exercise # 02: Barbell Reverse Curl

» (Equipment: Barbell)

Barbell Reverse Curl Forearms Exercise 2

How to Perform Workout?

  • Step 1: Stand up with your back upright, while holding a barbell and hands at shoulder width and the elbows beside the torso.  The palms should be towards torso. (starting position)
  • Step 2: Start by curl the bar while contracting the biceps as you breathe out. Only the forearms should move. Continue movement until the bar at shoulder level. Hold this position for 1-2 seconds.
  • Step 3: As you breathe in Slowly return the bar back to starting position. Then Repeat.

This is an excellent move for the high reps and gives great muscle pump. You have to keep reps controlled and smooth. Your focus should be on moving a large amount of blood in your forearms.

Exercise # 03: Palm Plank Lift

» (Equipment: Exercise Mat or Floor)

Palm Plank Lift Forearms Exercise 3

This workout is excellent for strength and endurance in your abs, back, and core, it provide supports for proper posture, and improves balances.

How to Perform Workout?

  • Step 1: Lay down on a Exercise Mat with your palms over the ground while squeezing your glutes and core.
  • Step 2: Raise your torso by Press with your palms the ground. (Starting Position)
  • Step 3: Then lift up on your right side and shifting body weight over to the left hand.
  • Step 4: Now lower palm back to the ground level and repeat on the left side.
  • Apply 3 sets of 15-20 repetitions with a gap of 20 seconds between every set.

Exercise # 04: Suitcase Carry

» (EquipmentDumbbells, or Kettle-bell)

Suitcase Carry Forearms Exercise 4

This is a unique exercise that will test lateral core stability, and increase arms and forearms strength and grip.


How to Perform Workout?

  • Step 1: Grap a single dumbbell or kettle-bell with suitable weight on one hand side, close to your torso.
  • Step 2: While Keeping your back straighten and core braced, stand up with the weight.
  • Step 3: Start Walking forward, by keeping torso upright, and resist the urge to lean your torso to one side to balance the weight.
  • Step 4: Walk for a range of 25 to 50 yards distance. once finish, squat to place the weight back on the floor.
  • Step 5: Repeat on the opposite hand side.

Exercise # 05: Overhead Carry (Waiter Carry)

» (EquipmentDumbbell, or Kettle-bell)

Overhead Carry (Waiter Carry) Forearms Exercise 5

It will Improved Overhead Stability, and increase power muscles of Upper Trap, Shoulder and forearms.

How to Perform Workout?

  • This is similar to (Suitcase Carry workout), but the only difference that you need to carry out weight up above your head which align to your shoulder and start walking.
  • Repeat on the opposite hand side.

Exercise # 06: Dumbbell Wrist Flexion

» (EquipmentDumbbells)

Dumbbell Wrist Flexion Forearms Exercise 6 step 1

Dumbbell Wrist Flexion Forearms Exercise 6 step 2

How to Perform Workout?

  • Step 1: Hold a Dumbbells in right hand.
  • Step 2: Sit at the edge of a workout bench and place your forearm on your right thigh, set your wrist on top of your right kneecap.
  • Step 3: Moving just your palm, slowly lower the dumbbell to the floor side as far as you can, Keep a tight of grip throughout the movement.
  • Step 4: Without moving your arm off of your thigh, curl the dumbbell up toward your shoulders, hold 2 seconds then slowly lower the dumbbell back to floor.
  • Step 5: Repeat workout by switch with other left hand.

Exercise # 07: Dumbbell Wrist Extension

» (EquipmentDumbbells)

Dumbbell Wrist Extension Forearms workout 7

How to Perform Workout?

  • This is similar to (Dumbbell Wrist Flexion workout), but the only difference that set you need to flip your palm hand to down towards floor.  Then start the similar workout steps.
  • Once Finish Repeat workout with other hand.

Exercise # 08: Pull-Up Bar Hang

» (Equipment: Pull-Up Bar)

Pull-Up Bar Hang Forearms Exercise 8

This workout uses body weight that helps build not just your wrist and finger flexors, but it’s a great opportunity to build different muscles using other pull-up variations.


How to Perform Workout?

  • Step 1: Grab a pull-up bar with both hands, on with a shoulder width grip.
  • Step 2: Set your palms facing forward.
  • Step 3: Keep Hang with arm’s straight for 20-30 seconds, and your ankles crossed behind you.
  • Step 4: Rest. Then Repeat.


Challenge enough to Boost your Body to Next Strength level!

There’s (lots) more! In the next article, you’ll tackle different Muscles workouts.

You will be pleased by see more results by Time.


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