Forearms Exercises
Exercises targeting Forearms.
Showing 61–90 of 110 exercises
Plate Pinch
Grab two wide-rimmed plates and put them together with the smooth sides facing outward
Power Clean
Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
Power Snatch from Blocks
Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
Preacher Hammer Dumbbell Curl
Place the upper part of both arms on top of the preacher bench as you hold a dumbbell in each hand with the palms facing each other (neutral grip).
Rack Delivery
This drill teaches the delivery of the barbell to the rack position on the shoulders. Begin holding a bar in the scarecrow position, with the upper arms parallel to the floor, and the forearms hanging down. Use a hook grip, with your fingers wrapped over your thumbs.
Rack Pulls
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
Rack Pull with Bands
Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.
Reverse Band Bench Press
Position a bench inside a power rack, with the bar set to the correct height. Begin by anchoring bands either to band pegs or to the top of the rack. Ensure that you will be position properly under the bands. Attach the other end to the barbell.
Reverse Band Box Squat
Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
Reverse Band Sumo Deadlift
Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
Reverse Barbell Curl
Stand up with your torso upright while holding a barbell at shoulder width with the elbows close to the torso. The palm of your hands should be facing down (pronated grip). This will be your starting position.
Reverse Barbell Preacher Curls
Grab an EZ-bar using a shoulder width and palms down (pronated) grip.
Reverse Cable Curl
Stand up with your torso upright while holding a bar attachment that is attached to a low pulley using a pronated (palms down) and shoulder width grip. Make sure also that you keep the elbows close to the torso. This will be your starting position.
Reverse Plate Curls
Start by standing straight with a weighted plate held by both hands and arms fully extended. Use a pronated grip (palms facing down) and make sure your fingers grab the rough side of the plate while your thumb grabs the smooth side. Note: For the best results, grab the weighted plate at an 11:00 and 1:00 o'clock position.
Rickshaw Carry
Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.
Rickshaw Deadlift
Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.
Romanian Deadlift from Deficit
Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.
Rope Climb
Grab the rope with both hands above your head. Pull down on the rope as you take a small jump.
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
Seated Dumbbell Palms-Down Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated Dumbbell Palms-Up Wrist Curl
Start out by placing two dumbbells on the floor in front of a flat bench.
Seated One-Arm Dumbbell Palms-Down Wrist Curl
Sit on a flat bench with a dumbbell in your right hand.
Seated One-Arm Dumbbell Palms-Up Wrist Curl
Sit on a flat bench with a dumbbell in your right hand.
Seated Palms-Down Barbell Wrist Curl
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width.
Seated Palm-Up Barbell Wrist Curl
Hold a barbell with both hands and your palms facing up; hands spaced about shoulder width.
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl
Put a bench in front of a low pulley machine that has a barbell or EZ Curl attachment on it.
Side To Side Chins
Grab the pull-up bar with the palms facing forward using a wide grip.
Side Wrist Pull
This stretch works best standing. Cross your left arm over the midline of your body and hold the left wrist in your right hand down at the level of your hips. Start the stretch with a bent left arm.
Single Dumbbell Raise
With a wide stance, hold a dumbell with both hands, grasping the head of the dumbbell instead of the handle. Your arms should be extended and hanging at the waist. This will be your starting position.
Sledgehammer Swings
You will need a tire and a sledgehammer for this exercise. Stand in front of the tire about two feet away from it with a staggered stance. Grip the sledgehammer.
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