Exercises that train the Forearms
61 movements in our catalog load the Forearms, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Forearms is Farmer's Carry, which covers 90% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Farmer's Carry
90%
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Suitcase Carry
90%
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Kettlebell Farmer's Walk
90%
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Barbell Farmer's Hold
90%
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Wrist Curls
90%
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Barbell Wrist Curl
90%
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Cable Wrist Curl
90%
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Reverse Curl
70%
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Zottman Curl
55%
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Hammer Curls
50%
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Conventional Deadlift
45%
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Pull-Ups
45%
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Chin-Ups
45%
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Kettlebell Swing
40%
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Sumo Deadlift
40%
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Lat Pulldown
40%
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Two-Arm Kettlebell Row
40%
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Hanging Windshield Wipers
40%
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Dumbbell Stiff-Leg Deadlift
35%
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Close-Grip Pulldown
35%
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V-Bar Pulldown
35%
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Assisted Pull-Ups
35%
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Negative Pull-Ups
35%
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Barbell Row
35%
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Dumbbell Row
35%
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T-Bar Row
35%
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Barbell Curl
35%
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Turkish Get-Up
35%
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Kettlebell Renegade Row
35%
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Romanian Deadlift
30%
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ISO-Lateral High Row
30%
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Seated Cable Row
30%
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Chest-Supported Row
30%
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Inverted Row
30%
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ISO-Lateral Low Row
30%
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Dumbbell Curl
30%
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Cable Curl
30%
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Barbell Shrugs
30%
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Dumbbell Shrugs
30%
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Renegade Row
30%
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Smith Machine RDL
25%
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Single-Leg Romanian Deadlift
25%
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Band Lat Pulldown
25%
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Machine Row
25%
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Kettlebell Overhead Press
25%
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Barbell Upright Row
25%
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Twisting Hanging Knee Raises
25%
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Hanging Leg Raises
25%
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Preacher Curl
25%
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Dumbbell Get-Up
25%
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Plate Lateral Raise
20%
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Concentration Curls
20%
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Incline Dumbbell Curl
20%
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Jump Rope
20%
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Goblet Squat
15%
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Kettlebell Front Squat
15%
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Triceps Pushdown
15%
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Overhead Triceps Extension
15%
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Skullcrusher
15%
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Dumbbell Calf Raises
10%
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Barbell Calf Raises
10%
Know what your whole week misses, not just one exercise
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