Forearm Exercises

A list of the default weightlifting forearm exercises included pre-configured targeting the flexor, brachialis and the pronator muscle groups.

Forearm Muscle Groups

Forearm muscle exercises are designed to work the brachialis, pronator and flexor muscle groups.

The brachialis is located on the upper side of the forearm and is responsible for extending the wrists upwards. The pronator is located on the underside of the forearms and help curl the wrists. The flexor muscle group is responsible for the clenching of the fingers.

To maximize growth and symmetry, when you design or choose a forearm workout, it should target these three muscle groups. In short, choose or plan to perform forearm muscle exercises that aim to target the brachialis, pronator and flexor muscle groups.

Full Forearms

Brachialis

Pronator

Flexor

Exercise	Primary Muscle Group	Secondary Muscle Group	Equipment	Grip	Grip Number
Reverse Barbell Curls	Forearms	Brachialis	Barbell	Over	Two Handed
Behind The Back Wrist Curls	Forearms	Pronator	Barbell	Under	Two Handed
Seated Wrist Curls	Forearms	Pronator	Barbell	Under	Two Handed
Seated Reverse Wrist Curls	Forearms	Brachialis	Barbell	Over	Two Handed
Farmer's Walk	Forearms	Full Forearms	Dumbbell	Hammer	Single Handed
Wrist Rotators	Forearms	Full Forearms	Dumbbell	Rotating	Single Handed