Muscles / Forearms
Forearms
Wrist and finger flexors/extensors that grip, curl, and stabilize loads. Direct wrist work complements heavier pulls and carries.
Anatomy on this page
Wrist flexors
Palm-up curling actions.
Wrist extensors
Palm-down reverse curls and extension drills.
Primary exercises
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Farmer Carry | Dumbbell | Carry | Beginner |
| Hammer Curl | Dumbbell | Isolation | Beginner |
| Wrist Curl | Dumbbell | Isolation | Beginner |
Also involves this group (secondary)
| Name | Equipment | Pattern | Difficulty |
|---|---|---|---|
| Barbell Curl | Barbell | Isolation | Beginner |
| Cable Curl | Cable | Isolation | Beginner |
| Conventional Deadlift | Barbell | Hinge | Intermediate |
| Hanging Leg Raise | Bodyweight | Core | Intermediate |
| Kettlebell Swing | Kettlebell | Hinge | Intermediate |
| Overhead Triceps Extension | Dumbbell | Isolation | Beginner |
| Pull-Up | Bodyweight | Vertical Pull | Intermediate |
| Romanian Deadlift | Barbell | Hinge | Intermediate |
| Skull Crusher | Barbell | Isolation | Intermediate |