The Best Forearm and Grip Exercises, Ranked
Six exercises for stronger grip and bigger forearms in the order worth trying them, plus every other exercise in the library that trains them.
By Jobri Fitness
The short answer
Heavy pulls like deadlifts and rows already train your grip. If your grip is what gives out first, add carries or dead hangs. For bigger forearms, add wrist curls and reverse curls.
The 6 best forearm and grip exercises
Farmer's Carry
DumbbellHolding heavy dumbbells while you walk is the most direct grip trainer, and it works your traps and core too.
How to do it: Farmer's CarryAlso with: Kettlebell
Dead Hang
BodyweightHanging from a bar for time builds grip endurance with nothing but a pull up bar.
How to do it: Dead HangBodyweight only
Seated Wrist Curl
DumbbellIsolates the forearm flexors on the inside of your forearm, with your forearms resting on your thighs.
How to do it: Seated Wrist CurlAlso with: Cable, Barbell
Seated Reverse Wrist Curl
DumbbellThe same position with your palms down, for the extensors on the back of the forearm.
How to do it: Seated Reverse Wrist CurlAlso with: Barbell
Reverse Biceps Curl
EZ barAn overhand curl that works the forearm muscles along with the biceps.
How to do it: Reverse Biceps CurlAlso with: Cable, Dumbbell, Barbell
Hammer Curl
DumbbellA neutral-grip curl with plenty of forearm involvement, if you already train your biceps.
How to do it: Hammer CurlAlso with: Cable, Kettlebell
How these are ranked
The order starts with the exercises that train grip most directly and are easiest to progress: carries and hangs take only time, distance or weight to make harder. Wrist curls and reverse curls follow because they target forearm size rather than grip. If a lower pick fits your routine better, use it.
How much forearm and grip work you need
The number of hard sets you do each week matters more than which exercise you pick. How many sets per week to build muscle covers the numbers, and how to get bigger arms puts them into a plan. The training volume calculator counts your weekly sets per muscle, and the workout plan generator builds a week around them.
All 10 forearm and grip exercises
Log your sets in GymEvo
Log every set, see what you lifted last time, and follow your estimated one-rep max on the free progress chart.