Forearms Exercises

The assisted parallel close grip pull-up is a back exercise done on a machine that pushes you up. This support makes the pull-up easier so you can focus on doing the movement correctly.

This machine helps you do pull-ups by giving you support. It makes lifting your body weight easier. It mainly works your big back muscles and also uses your arms.

This machine helps you perform a pull-up by lifting some of your body weight for you. It mainly strengthens your back muscles (lats). It is a great choice if you want to build the strength needed to do a pull-up without help.

This exercise uses a resistance band to work your bicep muscles. You curl one arm up at a time while keeping your elbows tight against your sides.

This exercise uses a resistance band to work your bicep muscles. You sit down and lean your arm against your inner leg so you cannot swing your body. This makes your bicep do all the work.

This exercise strengthens your forearms using a resistance band. You sit down, rest your arms on your legs, and bend your wrists upward against the band.

This exercise helps make your forearm muscles stronger using a resistance band. You sit down, rest your lower arms on your legs, and curl your wrists upward.

The barbell bent over row is a multi-muscle exercise for the upper back. It involves leaning forward at the hips and pulling a barbell to your body. This movement builds strength and muscle in the back, arms, and forearms while needing strong posture and core control.

The barbell curl is a strength exercise for your biceps. You lift a barbell from your thighs up to your shoulders while keeping your elbows near your body.

This exercise works your biceps. You lift the bar while keeping your elbows pulled back. This makes your biceps squeeze hard and stops your shoulders from doing the work. It also uses your forearms.

This exercise strengthens your upper back. You lie on your stomach on a slanted bench and pull a weighted bar up to your chest.

This exercise works mainly on your biceps. You use a special bench to keep your upper body and shoulders still, which forces your biceps to do all the lifting.

This exercise strengthens your upper back using one arm at a time. It requires good balance and strong tummy muscles. To do it, you bend forward at your hips, keep your back flat, and pull the barbell up with one hand while staying steady.

This exercise builds strength in your forearms. You sit on a bench, rest your arms on your legs, and use your wrists to lift a barbell up and down.

The barbell preacher curl focuses on your biceps. You use a special bench to keep your upper arms still. This stops your shoulders from moving so your biceps do all the work. It uses a barbell to build muscle size and strength.

This exercise works your upper back, biceps, and forearms. You lie face-down on a slanted bench to keep your body steady. While holding the bar, you pull the weight up toward your stomach to build strength.

This exercise works your biceps and forearms. You do it while sitting on a preacher bench with your chest against the pad. You hold the barbell with your palms facing down to focus on the muscles in your upper and lower arms.

The barbell reverse wrist curl is an exercise for your forearms. You do it while sitting down. You rest your arms on your legs and lift a barbell by moving only your wrists upward. You hold the bar with your palms facing the floor.

This exercise strengthens your forearm muscles. You sit on a bench with your arms resting on your legs and hold a barbell. You lift your wrists up and down while keeping your arms completely still.

This exercise strengthens the top part of your forearms. You stand up holding a barbell and lift it by bending only your wrists backward.

This exercise builds strength in your biceps and forearms. You lift a barbell while holding your hands close together. This movement focuses on the inner side of your biceps.

This exercise uses a barbell to build strong arm muscles. You hold the bar with your hands placed far apart. This helps work the inner part of your biceps, as well as your forearms and shoulders.

This exercise works the muscles in your forearms. You sit on a bench with your arms resting on your legs and use your wrists to curl a barbell upward.

This exercise strengthens your forearm muscles. You sit down and rest your arms on your legs, letting your wrists hang over your knees. You then use your wrists to slowly lift and lower a barbell.

Bench pull-ups are a simple bodyweight exercise that builds back strength. You lie underneath a sturdy bar or table and pull your chest up to it while keeping your body straight like a plank. This move works your back muscles, arms, and grip.

This is a bodyweight exercise that mainly makes your biceps stronger, but also works your forearms and shoulders. You hold onto a bar with your hands close together and your palms facing you, then use your upper body strength to pull yourself up.

This exercise targets your biceps while you lie on your side. It uses your own body weight to create resistance. It mainly works your biceps but also uses your forearms.

This is a one-sided exercise for the upper back. It uses body weight to build pulling strength and helps with balance.

This exercise works your upper back using your body weight. You stand and lean forward, then pull a bar or handles toward your body. As you pull, you squeeze your shoulder blades together.

This exercise builds strength in your upper back. You work one arm at a time by leaning forward at your hips and pulling a weight up to your chest.

A simple standing exercise that uses a towel to target the upper back muscles. By bending forward and performing a single-arm pulling motion, you strengthen the back while also working the biceps and grip.

This exercise uses a cable machine to work just your biceps. You sit down and rest your upper arm against your inner leg to keep it steady. This helps you focus on squeezing the muscle without swinging your body.

This exercise is used to strengthen the triceps, the muscles on the back of your arm. You sit down for this movement and rest your elbow against the inside of your knee. This helps keep your upper arm perfectly still so the triceps do all the work.

This exercise uses a cable machine to make your arm muscles stronger. You pull the handle up toward your shoulders while keeping your elbows stuck to your sides. The cable keeps your muscles working hard during the whole movement.

This exercise is for your arm muscles, specifically the biceps. You use a cable machine to do it. Instead of lifting the weight out in front of you, you drag the handle up along your body while keeping your elbows back. This helps make sure your shoulders do not do the work.

This workout builds strong front shoulder muscles. You hold a cable handle and lift it straight out in front of you until it reaches shoulder height. You must move smoothly and control the weight the whole time.

This is a strength exercise for your back muscles, specifically the large muscles on the sides of your back. It uses a cable machine with a rope handle. The movement also helps strengthen your arm muscles. To do it, you pull the rope down to your sides while keeping your posture straight and squeezing your shoulder blades together.

This exercise strengthens your upper back using a cable machine. It also works your biceps and arm muscles. To do it, sit down and pull the handles toward your body while keeping your back straight and squeezing your shoulder blades together.

This is a single-arm pulling exercise for your upper back. You use a cable machine to do it. It helps your stomach muscles stay strong and improves how your body moves together. You must move slowly and carefully to do it right.

This exercise uses a cable machine to work your bicep muscles one arm at a time. It keeps the weight pulling on your muscle during the whole movement, which helps your arms get stronger and bigger.

This exercise works mainly on your bicep muscles. You use a cable machine and a soft pad to support your arm. It is important to move carefully so your muscle stays tight and works hard the whole time.

This exercise uses a cable machine to work the large back muscles (lats) on one side of your body at a time. It also uses your arm muscles to help. You must move slowly and carefully to make sure your back does the work instead of swinging your body.

This exercise works your biceps, forearms, and shoulders. You sit on an exercise ball while doing it, which helps you practice balance. This also makes your tummy muscles work to keep you steady.

This exercise works your upper back, biceps, and forearms using a cable machine. You pull a handle toward your body while turning your palms up. This helps make your back muscles and grip stronger.

This exercise works your bicep muscles. You use a cable machine and a special pad to rest your arms. It helps you use good form and keeps your muscles working hard the entire time.

This isolation exercise uses a cable machine to focus on the bicep muscles. You pull a bar from a high setting down to your legs, concentrating on a controlled squeeze of the arms.

This exercise uses a cable machine to work your biceps and forearms. It targets specific arm muscles because you hold the bar with a reverse grip.

This exercise works the triceps muscles using a cable machine. You hold the bar with your palms facing up to focus on the long part of the muscle. An arm blaster is worn to keep your upper arms from moving, which helps you maintain perfect form.

This is a single-arm exercise performed on a cable machine that works your arms. By holding the handle with your palm facing down, it focuses specifically on strengthening your forearms and the side of your upper arm.

This is a targeted arm exercise performed on a cable machine. Instead of holding the bar with your palms facing down, you hold it with your palms facing up. This underhand grip works your triceps muscles in a special way while also using your forearms.