Ranking

Best forearms exercises

Exercises where forearms are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Behind-the-back barbell wrist curl, start positionBehind-the-back barbell wrist curlWrist curlBarbell
    Growth
    5.0 1 source
    Injury risk
    2.0 1 source
  2. 2Barbell wrist curl, start positionBarbell wrist curlWrist curlBarbell
    Growth
    4.0 1 source
  3. 3Hand gripper close, start positionHand gripper closeWrist curlHand gripper
    Growth
    4.0 1 source
  4. 4Reverse curl, start positionReverse curlElbow flexionEZ bar
    Growth
    3.5 2 sources
  5. 5Barbell wrist rotation, start positionBarbell wrist rotationWrist curlBarbell
    Growth
    3.0 1 source
  6. 6Dead hang, start positionDead hangHangPull-up bar
    Growth
    3.0 1 source
  7. 7Standing barbell wrist extension, start positionStanding barbell wrist extensionWrist curlBarbell
    Growth
    3.0 1 source
  8. 8Bar tipping hold, start positionBar tipping holdWrist curlDumbbells
    Growth
    2.0 1 source
  9. 9Farmer's carry, start positionFarmer's carryCarryDumbbells
    Growth
    2.0 1 source
    Worth the fatigue
    1.0 1 source

Not rated yet