Forearm Exercises for Women – 5 Favorite Picks for Home

forearm exercises for women
(Last Updated On: August 30, 2022)

Target Details for Forearm Workout for Women

Body Part: Arms

Target Muscle:  Forearms

Equipment: Dumbbells, Barbell

Category: Exercise for Women


Why are forearm exercises for women necessary to get the proper upper strength required?

The forearms are certainly one of the main important muscles as part of our bodies whether for men or women, regardless of what you will discuss here about bodybuilding, because many activities in our usual life depend on these muscles in our daily routine, to control wrist movements and generate strength to grip objects.

That is why forearm exercises for women are necessary to obtain the appropriate strength required. If you feel that your forearms lack the strength they should have, it’s time to strengthen them by joining the workouts below.

Performing the best forearm exercises and getting a stronger grip means stronger muscles in both your forearms and hands.

The ability to perform exercises that involve gripping bars with loaded resistance depends largely on the strength of your forearms. After some time, this will allow you to load more weights in the near future, which means more building a muscular arm.

The forearms are comprise of 3 major muscles, and they usually tend to fatigue quickly. Despite this, these muscles are used in the upper part of the forearm exercises, and it is preferable for them to practice isolation exercises for these muscles to reach the maximum intensity to build them.

Forearms Abdominal


Forearm Muscle Structure

The Forearm is mainly made up of mixed three groups of muscles. Responsible for the flexors and extensors of your fingers and wrist movement, and also for gripping objects. In addition, it controls the bending of the arms at the elbows.

As brief, It is an essential muscle part that enables you to interact and move surrounding objects. So, the more time you spend working on building your forearm, the more efficiently you will easily perform this function.

Furthermore, you gain toned arm muscles, and this can balance the movement of your upper body and improve its shape.

Forearms Structure


Benefits of Forearms Workout

There are many benefits for forearms workouts that can be practice at home, which target the lower-arms. Here is a list of the main benefits:

  • Strong forearm muscles will improve grip of the arms.
  • It is a great exercise to lift weight better.
  • Minimize any future injury to the wrist or elbows.
  • Improve arm and wrist movement.
  • Provides balance between the upper and lower arm.


Safety Equipment during Forearm Workout

Before starting the forearm muscle exercises, it is highly recommended to wear suitable hand crossfit grips, as well as elbow grips, to avoid any kind of damage or bone dislocation in case of intense exercise or use of heavy weights.

Biceps-Safety-Grip Hand   forearm safety equipment


Warming up the Forearm Muscle Before Exercise

Here are the warm-up steps that will get the forearm muscles ready for the workout, remove any tight muscles and stretch the muscles. It can be quick and easy to perform.

  • Squeeze Ball: Use a small ball in the palm of your hand to press it in different directions. It will also provide the body with relaxation and better grip.

Squeeze Ball

  • Resist Band:
    • Extension Wrist: Hold the belt so that the palm is facing the floor, hold the other end under your feet, start pulling the wrist up, freeze position while your on top, and then slowly come back. Repeat for 15-20 reps.
    • Flexion Wrist: Same steps, but the only change (flip the palm direction) By holding the band with the palm facing up toward the ceiling, start pulling the wrist up, hold it for a while and then slowly come back. Then you can repeat.

Resisted wrest Band


Forearm Exercises for Women

Now that you have warmed up your muscles and put on safety equipment, Your muscles are now ready to start performing the forearm exercise.

1: Reverse Wrist Curls

(Equipment: Barbell, or Dumbbells)

Forearms Women 1 - Reverse Grip

These are simple home exercises for women to get the most effective results. For beginners you can start with low weights.

How to do Reverse Grip?

  • Grab an EZ curling bar or straight bar with your palms facing down and at shoulder-width apart.
  • Keep your arms and wrists straight, and keep the weights close to your thighs. (starting position)
  • Begin by bending the elbows up to 90 degrees, with the forearm parallel to the floor.
  • Then come back down by bending your arms directly toward your thigh in the starting position.

In the above guide, the bar tool is mentioned for practice, but as an alternative you can use dumbbells at home.

2: Seated Barbell Wrist Curl

(Equipment: Barbell)

Forearms Women 2 - Seated Barbell

How to Perform Seated Barbell Curl?

  • Sit on the edge of a flat bench or chair with your feet flat on the floor.
  • Put your elbows and forearms on your legs and grab a bar.
  • The wrists should be straight above the knees with the palms facing up.
  • Bend the wrist up toward the ceiling as far as it moves comfortably, and then lower them backwards onto the floor to the starting position.

3: Dumbbell Wrist Curl

(Equipment: Dumbbells)

Forearms Women 3 - Dumbbell Wrist Curl

How to perform Dumbbell Wrist Curl?

  • Hold a dumbbell in each hand and sit on your knees in front of a flat bench. Keep your upper torso straight from head to knees.
  • Place both the forearms on the bench with palms facing up.
  • Begin by bending the wrist back while lowering the dumbbells to the floor as far as possible, while the wrists are still comfortably placed.
  • Now twist the wrists up by squeezing the forearms.


Do not lift the forearm off the bench at any time during the exercise.

4: Wrist Roller

(Equipment: Dumbbells , Cables)

Forearms Women 4 - Wrist Roller

Assemble the roller gear by attaching one end of a 1-2-foot rope to 5-10-pound plate weights, and the other end of the rope with a cylindrical dowel to grip with your hands.

How to perform Wrist Roller? 

  • Hold the cylindrical dowel in front of you with your arms parallel to the floor and your palms facing down.
  • Begin this arm exercise, suitable for women, by rolling a dowel toward you by wrapping the rope around the cylindrical plate and lifting the weight off the floor.
  • By the time the weight reaches the dowel, begin to reverse the direction by rolling backwards to the starting position to lower the weight to the floor.

5: Wrist Circles

(Equipment: No equipment, Body only)

Forearms Women 5 - Wrist Circles

Wrist circles are another simple exercises that can be performed easily, as they require no equipment, just using your arm.

It does not add high intensity to the muscles, so do not worry about any injury, and it is also very suitable for people who suffer from weak arm, or do not exercise daily, to strengthen the muscles.

It can also be practiced anywhere even while you are sitting at home or in the office, so it is a very convenient exercise.

How to do Wrist Circles ?

  • You can practice sitting, or standing with your feet shoulder-width apart and your arms straight forward so that they are parallel to the floor.
  • Close your fist with your palm facing the floor, and start with one hand begin to rotate the wrist in a circular motion as if you were drawing circles with your hand.
  • Once you have completed 3-4 circles, reverse the direction of the circle to the opposite direction.
  • Keep the positions of the arms the same, then switch and now train the other side with the other hand, then repeat the steps.


You can increase the intensity of the exercise if you like, by training by holding dumbbells with small weights.


As you note, the forearm plays an important role in arm muscle strength, as the muscles control both the upper and lower arm, as well as the movement of the elbows.

I also consider that training these muscles is easy, as long as you exercise daily, by spent some time out of your day to invest in building your muscles.

For additional benefits by starting a workout on other arm muscles of the Biceps or Triceps muscles to achieve a full balancing arms with the desired toned shape.

I hope the Forearm exercise was useful to you, if you have any questions, or want to leave your personal feedback about the exercise, please submit your comment below. I would love to help you.

Note: Make sure you drink enough water after your workouts, in order to help you replace fluids lost through sweating.

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Challenge yourself enough to Boost your Body to the Next Strength level!

There is (lots) more! In the next article, exercises for your different body muscles will address.

You’ll be happy to see more muscle building results over time.