Exercises that train the Forearms

The fastest way to train the Forearms is Farmer's Carry, which covers 90% of a session on its own.

The forearm flexors control grip, and grip is what fails first on heavy pulls. They are trained by holding onto things - rows, deadlifts, carries - far more than by any dedicated exercise, so a program with enough pulling in it rarely needs to train them separately.

Equipment that can take Forearms all the way to a session target on its own: Barbell, Cable machine, Dumbbells, Kettlebells, Pull-up bar.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

• Farmer's Carry 90% Dumbbells
• Kettlebell Farmer's Walk 90% Kettlebells
• Wrist Curls 90% DumbbellsBench
• Barbell Wrist Curl 90% Barbell
• Cable Wrist Curl 90% Cable machine
• Reverse Curl 70% Barbell
• Zottman Curl 55% Dumbbells
• Hammer Curls 50% Dumbbells
• Conventional Deadlift 45% BarbellProfessional
• Pull-Ups 45% Pull-up barProfessional
• Chin-Ups 45% Pull-up barProfessional
• Neutral-Grip Pull-Ups 45% Pull-up barProfessional
• Wide-Grip Pull-Ups 45% Pull-up barProfessional
• Kettlebell Swing 40% KettlebellsIntermediate
• Sumo Deadlift 40% BarbellProfessional
• Rack Pull 40% BarbellIntermediate
• Trap-Bar Deadlift 40% BarbellIntermediate
• Lat Pulldown 40% Cable machine
• Reverse-Grip Pulldown 40% Cable machine
• Two-Arm Kettlebell Row 40% Kettlebells
• One-Arm Kettlebell Row 40% KettlebellsIntermediate
• Dumbbell Romanian Deadlift 35% DumbbellsIntermediate
• Kettlebell Deadlift 35% KettlebellsIntermediate
• Dumbbell Deadlift 35% DumbbellsIntermediate
• Close-Grip Pulldown 35% Cable machine
• V-Bar Pulldown 35% Cable machine
• Assisted Pull-Ups 35% Machines
• Negative Pull-Ups 35% Pull-up bar
• Band-Assisted Pull-Ups 35% Pull-up barResistance bands
• One-Arm Lat Pulldown 35% Cable machine
• Barbell Row 35% BarbellIntermediate
• Dumbbell Row 35% Dumbbells
• T-Bar Row 35% BarbellProfessional
• Chest-Supported Kettlebell Row 35% KettlebellsBench
• Barbell Curl 35% Barbell
• Kettlebell Curl 35% Kettlebells
• Turkish Get-Up 35% KettlebellsProfessional
• Romanian Deadlift 30% BarbellIntermediate
• Stiff-Leg Deadlift 30% BarbellProfessional
• Kettlebell Sumo Deadlift 30% Kettlebells
• Seated Cable Row 30% Cable machine
• Chest-Supported Row 30% DumbbellsBench
• Inverted Row 30% Pull-up bar
• Cable Bent-Over Row 30% Cable machineIntermediate
• Smith Machine Row 30% Smith machine
• TRX Row 30% Suspension trainer
• One-Arm Chest-Supported Row 30% DumbbellsBenchIntermediate
• Kettlebell Rear Delt Row 30% KettlebellsIntermediate
• Dumbbell Curl 30% Dumbbells
• Cable Curl 30% Cable machine
• TRX Bicep Curl 30% Suspension trainer
• Barbell Shrugs 30% Barbell
• Dumbbell Shrugs 30% Dumbbells
• Toes to Bar 30% Pull-up barIntermediate
• Dumbbell Squat 25% Dumbbells
• Smith Machine RDL 25% Smith machine
• Single-Leg Romanian Deadlift 25% DumbbellsIntermediate
• Band Lat Pulldown 25% Resistance bands
• Machine Row 25% Machines
• Wide-Grip Cable Row 25% Cable machine
• Chest-Supported Smith Row 25% Smith machineBench
• Kettlebell Overhead Press 25% KettlebellsIntermediate
• One-Arm Kettlebell Press 25% KettlebellsIntermediate
• Barbell Upright Row 25% BarbellIntermediate
• Cable Upright Row 25% Cable machineIntermediate
• Kettlebell Sumo High Pull 25% KettlebellsIntermediate
• Smith Machine Upright Row 25% Smith machine
• Preacher Curl 25% BarbellBench
• Hanging Leg Raises 25% Pull-up barIntermediate
• Hanging Knee Raises 25% Pull-up bar
• Kettlebell Russian Twist 25% KettlebellsIntermediate
• Concentration Curls 20% DumbbellsBench
• Incline Dumbbell Curl 20% DumbbellsBench
• Jump Rope 20% Jump rope
• Dumbbell Side Bend 20% Dumbbells
• Dumbbell Front Squat 15% DumbbellsIntermediate
• Kettlebell Front Squat 15% Kettlebells
• Kettlebell Halo 15% Kettlebells
• Triceps Pushdown 15% Cable machine
• Overhead Triceps Extension 15% Dumbbells
• Skullcrusher 15% BarbellBenchIntermediate
• Dumbbell Calf Raises 10% Dumbbells
• Barbell Calf Raises 10% BarbellIntermediate