Anatomy
The forearm has a flexor group on the palm side that closes the hand and flexes the wrist, and an extensor group on the back that opens the hand and extends the wrist. The brachioradialis is a large forearm muscle that helps bend the elbow, especially with a neutral or overhand grip.
Function
Wrist flexion and extension, forearm rotation and gripping
Min Sets/Week
4
Optimal Range
4–10
Max Sets/Week
10
Best Forearms Exercises
Zottman Curl
Intermediate Isolation 3 × 10–12
Reverse Curl
Beginner Isolation 3 × 10–15
Wrist Curl
Beginner Isolation 3 × 15–20
Reverse Wrist Curl
Beginner Isolation 3 × 15–20
Farmer Carry
Beginner Compound 3 × 20–40m
Suitcase Carry
Beginner Compound 3 × 20–30m
Plate Pinch
Intermediate Isolation 3 × 20–40 sec
Compound Exercises
Isolation Exercises
Training Tips
- Most people get plenty of forearm work from heavy pulling; add direct work if grip limits your lifts.
- Train the extensors (reverse wrist curls) as well as the flexors for balance.
- Carries and heavy holds build grip endurance that wrist curls do not.
Where forearms fits in a workout split
You can train forearms in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.
FAQ
How often should I train forearms?
Most people benefit from training forearms 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for forearms?
4–10 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for forearms?
The best exercise depends on your equipment and goals. For overall development, wrist curl is typically one of the most effective choices.