Forearm Training

Wrist curls, holds, and grip work to develop stronger forearms and resilient elbows.

Train flexion, extension, and carries for balanced forearm strength.

Barbell Wrist Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Barbell

How to Perform

  1. Set up for Barbell Wrist Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Barbell Reverse Wrist Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Barbell

How to Perform

  1. Set up for Barbell Reverse Wrist Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Wrist Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Wrist Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Dumbbell Reverse Wrist Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Dumbbells

How to Perform

  1. Set up for Dumbbell Reverse Wrist Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Behind-the-Back Barbell Wrist Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Barbell

How to Perform

  1. Set up for Behind-the-Back Barbell Wrist Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Reverse Curl (EZ-Bar or Barbell)

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Barbell

How to Perform

  1. Set up for Reverse Curl (EZ-Bar or Barbell) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Hammer Curl

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Hammer Curl with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Farmer’s Walk

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Farmer's handles / dumbbells

How to Perform

  1. Set up for Farmer’s Walk with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Plate Pinch Hold

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Weight plate

How to Perform

  1. Set up for Plate Pinch Hold with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]

Towel Grip Pull-Up (Forearm Focus)

Primary Muscle: Forearm flexors and extensors

Secondary Muscles: Grip muscles, brachioradialis

Equipment: Bodyweight or listed equipment

How to Perform

  1. Set up for Towel Grip Pull-Up (Forearm Focus) with a stable base, braced core, and aligned joints.
  2. Move through the working phase under control, directing tension to the forearm flexors and extensors.
  3. Pause briefly at the end range without bouncing or losing position.
  4. Return to the start along the same path, keeping tempo smooth and repeat for target reps.

Benefits

  • Builds strength and hypertrophy in the forearm flexors and extensors.
  • Engages the grip muscles, brachioradialis for balanced development and stability.
  • Improves joint control, movement efficiency, and training consistency.

Common Mistakes

  • Using momentum instead of control - slow the eccentric and stay braced.
  • Cutting range of motion - work through a comfortable full range for better stimulus.
  • Letting joints misalign - keep neutral wrists, stacked elbows/shoulders, and stable posture.

Video Demonstration

[ VIDEO LINK HERE ]