July 22, 2026, 8:13 am | Read time: 5 minutes

Not only can strong upper arms be a real eye-catcher, but so can the forearms, which are often forgotten. Many think that they automatically train them during biceps workouts–which is true for some exercises. However, targeted forearm training is also worthwhile to prevent muscular imbalances and reduce the risk of injury. In everyday life, having strong forearms offers several advantages. You can read about which exercises work here.

These Muscles Are Located in the Forearm

The forearm extends from the wrist to the elbow. Its main function is to transfer power from the shoulder and upper arm to the hand. This process occurs through the muscle work in the forearm, which is divided into two muscle compartments: the extensors and the flexors.¹

• Superficial Extensors:
  • Musculus brachioradialis
  • M. extensor carpi radialis longus
  • M. extensor carpi radialis brevis
  • M. extensor digitorum
  • M. extensor digiti minimi
  • M. extensor carpi ulnaris
  • M. anconeus
• Deep Extensors:
  • M. supinator
  • M. abductor pollicis longus
  • M. extensor pollicis brevis
  • M. extensor pollicis longus
  • M. extensor indicis
• Superficial Flexors:
  • M. flexor carpi ulnaris
  • M. palmaris longus
  • M. flexor carpi radialis
  • M. flexor digitorum superficialis
  • M. pronator teres
• Deep Flexors:
  • M. flexor digitorum profundus
  • M. pronator quadratus
  • M. flexor pollicis longus

Particularly the M. brachioradialis should be engaged when training the forearms because it plays a significant role in lifting heavy weights. Strengthening this muscle is beneficial for many other exercises that focus on different muscles but require gripping weights.

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Benefits of Forearm Training

As mentioned earlier, a major advantage of forearm training is improving grip strength. This can positively impact other exercises such as pull-ups or Romanian deadlifts, which require significant grip and wrist strength. Strong forearms allow you to reach your full potential in these exercises, as you won’t have to stop early due to a lack of grip strength. Strong forearms also help prevent improper execution.

Additionally, trained forearm muscles ensure good blood circulation throughout the arm–including the fingertips. Regular strength training of this body region can also protect joints like the wrist and elbow.

Effective Exercises for the Forearms

To train the forearms, there are various exercises that require either a dumbbell or a weight plate. All exercises should be performed with the maximum weight that allows for about eight repetitions. A total of three to four sets should be completed.

1. Underhand Forearm Curls

For this exercise, you can choose between a barbell or two dumbbells. You will also need a weight bench. If a bench is not available, you can optionally perform the exercise seated by resting the forearm on the thigh with a dumbbell.

1. Kneel in front of the weight bench. Place your forearms on the bench with the inside facing up. The wrists should be right at the edge. Now, grab the barbell or the two dumbbells.
2. From the straight grip position, lower your hands by bending the wrist downward in a smooth motion and opening the hands. Let the barbell or dumbbell roll forward until it reaches the fingertips.
3. Return to the starting position and close your hands.

This exercise can also be slightly modified by holding the barbell in an overhand grip. This means starting with your forearms resting on the bench with the inside facing down.

2. Train Forearms with a Shoulder Rotation Exercise

This exercise is also used in physical therapy for shoulder pain, as it not only strengthens the arms but also stretches and improves flexibility. You will need a weight plate or a dumbbell.

1. Lie on your right side on the floor. Extend your legs and support your head with your right, propped-up arm. With your left hand, grab the weight, place the upper arm straight on your body, and press it down. The forearm should point upward at a 90-degree angle with the weight.
2. Keep your elbow in this position throughout the exercise. Now move the upper arm toward your stomach as far as possible. Then return to the starting position.

Afterward, perform the exercise lying on your left side. Only then is the set complete.

3. Bus Driver with Weight Plate

This exercise heavily engages the shoulders, but it also trains the forearms. You will need a large weight plate.

1. Stand with your feet shoulder-width apart and hold the weight plate with both hands. Extend your arms straight forward.
2. Now rotate the weight plate about 45 degrees to the left, so your left hand points down and your right hand points up. Return to the starting position. Repeat the process with a right rotation.

4. Finger Curls

Finger curls are particularly effective for training the forearms and improving grip strength. You will also need a weight plate for this.

1. Stand shoulder-width apart and grip the weight plate with your right fingertips at the notch. The fingers should be almost fully extended.
2. Now curl your fingers while keeping your body tense. Then return to the starting position.

After the repetitions, grip the weight plate with your left fingers and perform the exercise on this side. Only then is a set complete.

5. Wrist Roller

For this exercise, if a wrist roller is not available, you will need a small weight plate, a rod (optionally a lighter barbell), and a resistance band. Attach the band to the middle of the rod and let it hang down. Secure the hanging end by attaching the plate to it.

1. Stand up and grip the rod with both hands about shoulder-width apart. Extend your arms forward.
2. Keep your arms extended. Now roll the weight plate up the band completely by rotating your wrists in opposite directions, similar to a motorcycle grip. Return to the starting position.