Best Exercises for Forearms (Muscular & Veiny!)

Forearms are such a type of muscle group which can be easily seen by other people as in most cases, they are uncovered. A muscular veiny set of forearms not only indicates a person’s ripped body and fitness level but also makes him way more attractive to the opposite gender. Moreover, strong and muscular forearms provide you pretty good grip strength which helps you to lift heavy weights more easily like while deadlifting and bench-pressing. So, if you have been ignoring training your forearms then you shouldn’t do that considering these vital reasons. Without further ado, let’s know what are the 5 best exercises for forearms which you can include in your arms day to get muscular, stronger, bigger and veiny forearms!

Also Read: How to Get Veiny Arms! Best Tips to Follow!

Barbell Wrist Curl

Barbell Wrist Curl is one of the best exercises for forearms and according to many fitness experts, it is also considered the staple exercise for this particular muscle group. Even people who don’t train their forearms, also know about this popular exercise. Anyway, barbell wrist curl is a type of isolated forearm exercise that targets all the muscles of your forearms precisely. If you have never done this exercise, start with an empty bar to master the form. Then gradually, add small plates to the bar and practice until you master the form with a moderate amount of weight.

10 to 12 repetitions per set with a moderately heavy barbell would be perfect to maximize the tension on the forearms. Focus on the form would be your primary concern so that you can avoid unnecessary pressure on your wrist bones. Barbell wrist curl is an exercise that you can do in multiple positions such as seated, behind-the-back, standing etc. Seated is the most popular and versatile for every type of athlete but if you are an advanced athlete then you can also try behind-the-back wrist curl too! Furthermore, you can also try wrist curls with dumbbells if you want to focus a single forearm at a time.

Farmer’s Walk

Farmer’s walk aka farmer’s carry is a very popular strength-building exercise that helps to develop strength and muscle in almost every body part. But most importantly, it will help you to develop excellent grip strength and muscle mass in your forearms as you have to lift the weight mostly with your forearms. That’s why, it is also considered as one of the best exercises for forearms to build muscle and obviously strength in those areas.

If you have never done this compound movement before, try with light weight first. For example, try to walk with a trap bar with 50% of your bodyweight or two 25lbs dumbbells for 100 metre. In this way, you can gradually increase the weight up to how heavy you can lift. Just lift and walk for 100 metre for 2-3 times. Just like other compound exercises such as deadlift and squat, you should easily lift heavyweights like 150% of your bodyweight while performing farmer’s walk as it targets your whole torso along with your arms especially forearms and delts.

Wrist Roller

Wrist Roller is considered as one of the best exercises for forearms when it comes to build grip strength and muscle size. It is a very fun and challenging exercise to do. Generally, people end their forearms workout with a wrist roller. However, you can include this exercise in the middle of your forearms workout session too.

Anyway, if you really want to put maximum pressure on your forearms so that they can be muscular and strong then you have to use an overhand grip while using the wrist roller. Using this grip will help to put pressure on all the muscles of your forearms. Start wrist roller exercise with a 5lbs plate if you’re not habituated to this exercise. Then, you can gradually increase the weight of the plate. Lifting the weight by wrist rolling and reversing it in the same way for 2 times without any break is enough to put maximum tension on your forearms.

Barbell Reverse Bicep Curl

We all know how important barbell bicep curl is for building bicep muscles and we are performing bicep curl with an underhand grip. But, what happens if we perform this exercise with an overhand grip which is called reverse barbell bicep curl? Yes, you have guessed right! You can target your forearms as well as your biceps. So, this exercise actually somewhat works like hammer curl. That means this reverse curl is a compound movement that primarily targets your forearms while also putting some pressure on your biceps.

For this reason, on your arms day, you can finish off your biceps workout session and start your forearms workout with hammer curls and reverse barbell curls which means one arrow for two targets, right? After these two exercises, you can go for other isolated exercises for forearms such as wrist roller, wrist curl, etc. Anyway, so 10 to 15 reps with a moderate amount of weight per set of the reverse barbell bicep curl is enough to target your forearms properly as you can’t lift much weight in this overhand grip position and if you try to lift heavy with this exercise, you have to compromise proper form of the exercise which we obviously never recommended. As we always say, your primary concern should be proper form and focus on your targeted muscle.

Hammer Curl

Hammer Curl is a staple exercise for biceps and most of us know that already. But, do you know? Hammer Curl is also one of the best exercises for forearms as it is a compound movement that targets not only biceps but also the forearms. So, if you are not doing hammer curls for your biceps, you should include it at least for your forearms if you want to gain muscle size and thickness in your forearms.

As the grip of the hammer curl is more comfortable than other curls, you can easily lift some heavy dumbbells with this exercise. Focus on the form and focus on your forearm muscles as this is your primary target during this exercise. 8 to 10 reps per set with moderate to heavy dumbbells would be more than enough to target the forearms properly. So, don’t forget to use this exercise as a great way to both train your biceps as well as forearms to gain muscle mass in those areas.


Therefore, these are the 5 best exercises for forearms from which you can include 2-3 exercises of your preference in your workout sessions if you wish to have greater grip strength, big, veiny, and muscular forearms that not only will indicate your fitness level but also improve your physical attractiveness. Lastly, as we always say, focusing on the targeted muscle and form should be your primary concern. Anyway, hopefully, you have found this article about the best exercises for forearms helpful enough. If it’s really so then don’t hesitate to express your valuable thoughts in the comment section below. Thanks for visiting and appreciating our work.

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