The best forearm exercises are compound exercises that allow the use of heavy weights.
Some isolation movements are also great for strengthening and building muscle in the forearms.
BUT… compound exercises will always be the best. You might be wondering why, right?
Compound weight lifting exercises really overload the forearm musculature. For example, just holding the bar loaded with 500 pounds for deadlifts will really build the forearms.
I have always noticed that my forearms seem to grow as I use heavier weights on the big compound exercises. Deadlifts, pull ups, and pinwheel curls are great for building the forearms just because they use heavy weights.
Let's talk about all the best exercises to build the forearms…
Best Forearm Exercises
In no particular order…
The links above take you further down this page.
Pinwheel curls are my favorite forearms exercise. This exercise really targets the brachioradialis…
This is another one of the brachioradialis targeted exercises that build the upper forearm. Hammer curls are a great exercise that also work the biceps!
Reverse cable curls are another one of the best forearms exercises you can do to build the upper forearm. Check out this video by one of the top trainers in the world…
Wrist curls can be done with your palms facing upwards or can be done in the reverse style with the palms facing downwards…
- Wrist Curls
- Reverse Wrist Curls
I suggest you always try a variety of exercises throughout the year. Work very hard getting strong on one exercise and then switch to another exercise a few months later. If you continue getting stronger on the same exercise, keep going with that one until you stall out.
I highly recommend ANY of the exercises above BUT I relly suggest you give pinwheel curls a shot. You can lift some very heavy weights and your forearms will explode with growth. Been there… done that — and it was lots of fun.