YOU PROBABLY DON’T think about your forearms when you’re planning a workout. There are other muscles that take up more attention — the biceps and triceps on your arms, for example — because of their function and position on your body. But that’s neglecting just how important your forearms are for a well-rounded, healthy physique.
That’s a mistake you’ll regret. As much as you love popping your biceps or flashing your triceps, the forearms are sneakily one of the most attractive body parts for potential romantic partners. But the muscles aren’t just for show. Your forearms are essential for grip, which is a massively important physical quality. You’ll need to be strong enough to hold progressively heavier weights to make gains while strength training — many compound lifts are limited by grip failure before the large muscles they’re actually targeting — and grip is also a key indicator of longevity and overall health.
Some trainers will tell you focused forearm training is a waste of time, since a balanced program should feature plenty of forearm stimulus via heavy barbell exercises. But that’s not going to be the case for everyone — and for some goals (especially building strength and lower body muscle) it’s better if you focus on the larger target muscles and use tools like straps so that grip won’t be a limiting factor.
So you can — and should — program some direct forearm training in your workouts. Use these exercises to challenge your grip and build up your forearm muscle to take on any lifting challenge.
Forearm Building Exercises
Reverse Curl
This classic exercise inverts one of the most common moves in the gym (the biceps curl) to shift its focus to the brachioradialis, the muscle on the front of your forearm.
How to Do It:
- Stand with your feet about shoulder-width apart, holding the bar with a pronated (palms down) grip. Squeeze your glutes, core, and shoulder blades to create full-body tension.
- Lift the weight up, moving only at the elbows.
- Pause at the top, then lower back down to the starting position.
Farmer’s Carry
The classic Farmer’s Carry will pump up your forearms more than you might expect: you’re gripping heavy bells as you walk.
How to Do It:
- Stand holding weights in both hands. No matter what implement, squeeze the handles tightly.
- Squeeze your shoulder blades and keep your core engaged.
- Walk forward, keeping your gaze in front of you with your neck in a neutral position and your core tight throughout.
Kettlebell Swing
You need to grip the bell tightly when you swing, and that sustained hold delivers plenty of organic forearm work throughout each set.
How to Do It:
- Start with the kettlebell on the floor in front of you, standing with your feet just outside shoulder-width apart. Hinge at the hips, reaching to grasp the handle. Grip tightly.
- Pull the weight back to “hike” it between your legs, then stand straight up into extension to drive the weight up. Your arms shouldn’t drive the movement; think of them as ropes attached to the bell.
- Allow the bell to travel up as high as your thrust takes it; don’t worry about reaching an arbitrary height.
- Allow the bell to swing back between your legs while maintaining the integrity of your hip hinge, then carry the momentum into the next rep.
Adding these three movements to your regular training gives your forearms the direct stimulus they need to grow stronger — and ensures your grip is never the weak link when it matters most.
