The Best and Worst Forearm Exercises for A Strong Grip
Some argue that forearms get enough work from other exercises, which is why they’re often neglected. But the truth is, well-developed forearms are the finishing touch to a truly aesthetic and well-rounded physique. If you want your forearms to stand out, they need targeted, dedicated training—just like any other muscle group.
More importantly, a strong forearm improves grip strength, which also translates to better performance and control in various gym exercises, allowing you to be at your peak during training.
This article will discuss the best and worst forearm exercises you can do to achieve a bigger forearm and stronger grip to elevate your workout performance.
Although the forearms are often an overlooked muscle group when it comes to gym training, it is a fundamental part of functional fitness and everyday practicality. Strong forearms enhance grip strength which translates to better upper body strength. Activities like rock climbing and lifting weights rely on strong hand grips and forearm strength. Even carrying all your groceries in one trip requires sufficient muscle activities in your forearm.
Aesthetically, well-developed forearms add symmetry and balance to your overall physique. They are the most visible muscle groups in casual clothing.
The forearms are made up of several muscle groups that work together to control the movements of the wrist, hands, and fingers. For training purposes, these muscles can be categorized into three groups, each serving a unique function that is crucial for mobility and strength.
- Flexors: are forearm muscles found in the front
- Extensors: are forearm muscles found in the back
- Brachioradialis: are forearm muscle found in the middle
Focusing your training on these key muscle groups can lead to significant improvements in your grip strength. A strong grip is essential for nearly every pulling, lifting, or holding movement in the gym and daily life. More importantly, a strong grip stabilizes the wrist and fingers, which helps reduce the chance of getting wrist injuries during high-intensity or heavy-load workouts or sports.
Unlike many other muscle groups, the forearms are often visible in daily clothing, making them a noticeable indicator of strength and fitness. Thick, muscular forearms complement the biceps and triceps, creating a full and proportional look that enhances the overall appearance of your arms.
The extensor muscles are found on the posterior (back) side of the forearm and are responsible for extending or straightening the wrist and fingers. Training the flexors not only enhances grip strength but also contributes to balanced forearm development and improved performance in exercises like deadlifts and pull-ups.
The behind-the-back wrist curl is an inefficient exercise for forearm flexors due to its limited range of motion and awkward execution. Holding the bar behind the body restricts the full stretch and contraction of the muscles, reducing its effectiveness.
Additionally, the movement can feel unnatural, leading to poor form and increased discomfort, especially for individuals with larger glutes or hips, as the bar may hit the backside.
The wrist roller exercise helps improve both the strength and endurance of the forearm flexors. By requiring a controlled rolling motion, this exercise provides consistent tension throughout the movement, effectively engaging the forearm flexors and improving grip strength. The wrist roller also allows for progressive overload by simply increasing the weight attached to the roller, making it adaptable for all fitness levels.
What sets the wrist roller apart is its ability to deliver a deep, isolated burn in the forearms without placing undue stress on other joints or muscles. This makes it ideal for maximizing muscle activation while minimizing the risk of injury. For the best results, focus on slow, controlled movements and avoid using momentum, ensuring that the forearm flexors do all the work.
Other great exercises for the forearm flexors:
The extensor muscles are found on the posterior (back) side of the forearm and are responsible for extending or straightening the wrist and fingers. Strong extensors improve wrist stability, balance grip strength, and prevent overuse injuries.
The reverse grip preacher curl is often thought to target the forearm extensors, but it’s not an optimal choice for isolating these muscles. While the pronated grip does engage the extensors to some extent, the fixed arm position on the preacher bench shifts much of the focus to the biceps and brachioradialis.
Additionally, the angle of the bench limits the range of motion for the wrists, which reduces the tension on the extensors and makes the exercise less effective for their development.
The bench-braced wrist extension is highly effective for isolating and strengthening the wrist extensors. By bracing your forearm on a bench, this exercise eliminates unnecessary movement, allowing you to focus entirely on the extension movement. This setup not only enhances muscle activation but also minimizes the involvement of other muscles, ensuring the wrist extensors receive maximum engagement.
This exercise is particularly beneficial for creating balance in the forearms, as many traditional exercises tend to prioritize the flexors over the extensors.
Other great exercises for wrist extensors:
The brachioradialis is a prominent forearm muscle located on the outer side of the arm, running from the upper arm to the radius. It plays a key role in elbow flexion, especially when the hand is in a neutral or pronated grip, and supports grip strength by stabilizing the forearm and wrist. A well-developed brachioradialis enhances arm thickness, improves functional strength for pulling and lifting movements, and provides stability to the elbow joint.
The Zottman curl is not a good choice for building the brachioradialis because it splits its focus between the biceps and forearms. The brachioradialis only works during the lowering phase of the exercise, which doesn’t give it enough time under tension to grow effectively.
Switching grips mid-exercise can also feel awkward and make it harder to keep proper form. Additionally, the weight is usually chosen to target the biceps, meaning it’s not heavy enough to challenge the brachioradialis.
Unlike traditional bicep curls, the reverse grip curl uses an overhand (pronated) grip, which shifts the emphasis away from the biceps and toward the brachioradialis and forearm muscles.
This exercise not only strengthens the brachioradialis but also enhances overall grip strength, making it a crucial addition to any arm workout routine. More importantly, using an EZ bar help improve the mind-muscle connection when performing the exercise.
Other great exercises for the brachioradialis:
Here’s a plan for men that will help you build a strong body along with a strong grip:
And for women:
The rice bucket exercise is an unconventional yet highly effective method for improving forearm strength, wrist stability, and grip endurance. It involves submerging your hands in a bucket filled with rice and performing a variety of movements, such as opening and closing your hands, twisting, and squeezing the rice.
This exercise uniquely targets the smaller stabilizing muscles in your forearms, wrists, and fingers, which are often overlooked in traditional training. Unlike standard exercises that isolate specific muscles, the rice bucket exercise works the entire forearm, including the flexors, extensors, and finger muscles. This holistic approach improves both strength and mobility.
Training your forearms with intention and the right exercises is not just about aesthetics—it’s about building functional strength that enhances your performance in the gym and everyday life.
The key to success lies in proper execution, balanced training, and understanding which movements truly target the muscles you want to develop. Prioritize direct isolation exercises for maximum results.
With the right approach, your forearm training will elevate both your strength and overall physique.