7 Best Forearm Exercises For Grip Strength And Bigger Arms At Home or Gym!

And here’s the kicker: you can’t grow truly impressive arms without training your forearms. Plus, if your grip gives out before your muscles during lifts, you’re leaving gains on the table.

This article covers seven killer forearm exercises that go beyond basic wrist curls. These moves will help you build grip strength, endurance, and that thick, veiny forearm look that screams raw strength.

Why Forearm and Grip Strength Actually Matter

Forearms aren’t just for looks. Here’s what strong forearms and a solid grip can do for you:

• Boost your lifts: Deadlifts, rows, and pull-ups all depend on your grip holding out.
• Prevent injuries: A strong grip protects your elbows and wrists from overuse injuries.
• Improve athletic performance: Tennis, climbing, MMA, baseball—you name it, it uses grip strength.
• Increase daily power: From carrying groceries to turning a wrench, stronger hands make life easier.

Now, let’s dive into the 7 best forearm exercises to unlock stronger grip and better forearm size.

1. Wrist Curls – The Classic Isolation Move

Sometimes, old-school is still gold. Wrist curls hit the flexor muscles in your forearms and are easy to do with a barbell or dumbbells.

How to do it:

• Sit on a bench with your forearms resting on your thighs, palms facing up.
• Hold a barbell or dumbbells in your hands, wrists hanging just off your knees.
• Let the weight roll down toward your fingers, then curl it back up using only your wrists.

Sets & reps: 3–4 sets of 15–20 reps

Pro tip: Use lighter weights and strict form. Don’t bounce or use momentum. Time under tension is key here.

2. Reverse Wrist Curls – Don’t Skip the Extensors

You can’t build balanced forearms if you only train one side. Reverse wrist curls target the extensors—often the weaker part of your forearm.

How to do it:

• Same setup as wrist curls, but with palms facing down.
• Curl the weight upward by extending your wrists.
• Lower under control and repeat.

Sets & reps: 3–4 sets of 12–15 reps

Pro tip: The range of motion is smaller, so go slow and squeeze at the top.

3. Farmer’s Carries – Grip Strength in Its Purest Form

This is as functional as it gets. You’re just picking up something heavy and walking with it. But few exercises challenge your grip, core, and posture like this one.

How to do it:

• Grab a pair of heavy dumbbells or kettlebells.
• Stand tall, tighten your core, and walk in a straight line.
• Keep your shoulders pulled back and your steps controlled.

Sets & reps: 3–5 sets of 30–45 seconds of walking

Pro tip: Don’t let the weights rest on your thighs. Keep them slightly off your body for a true grip challenge.

4. Dead Hangs – Simple but Brutally Effective

You hang from a pull-up bar for time. That’s it. Sounds easy, but once you try it, you’ll feel the fire in your forearms and fingers.

How to do it:

• Grab a pull-up bar with an overhand grip.
• Hang with arms extended and shoulders slightly active (don’t let them shrug).
• Hold as long as possible without slipping.

Sets & reps: 3–4 sets of max hold (aim for 20–60 seconds)

Pro tip: Want a challenge? Try towel hangs or fat grips to increase the difficulty.

5. Plate Pinches – Build Finger and Thumb Strength

This one’s perfect for targeting your pinch grip, which regular exercises often miss.

How to do it:

• Grab two weight plates and sandwich them together (smooth side out).
• Pinch them between your fingers and thumb.
• Stand tall and hold as long as possible.

Sets & reps: 3–4 sets of 30–60 seconds

Pro tip: Use lighter plates if your grip is slipping fast. Form matters more than weight here.

6. Barbell Holds – Build Crushing Grip Power

Barbell holds train your hand to clamp down on heavy loads—perfect for lifters who struggle with grip during heavy pulls.

How to do it:

• Load a barbell with a challenging weight.
• Pick it up and hold it with arms straight, just like at the top of a deadlift.
• Squeeze the bar as hard as possible.

Sets & reps: 3–4 sets of 15–30 seconds

Pro tip: Use an overhand grip instead of mixed. Want to go even harder? Use a thick bar or wrap towels around it.

7. Hammer Curls – The Forearm-Bicep Combo Move

While not a pure forearm move, hammer curls work the brachioradialis (outer forearm muscle) like no other. It also adds size and power to your arms.

How to do it:

• Hold dumbbells with a neutral grip (palms facing each other).
• Curl the weights up while keeping elbows tight to your sides.
• Lower slowly and repeat.

Sets & reps: 3–4 sets of 10–12 reps

Pro tip: Avoid swinging. Keep the motion controlled to get maximum forearm activation.

Weekly Grip-Builder Workout Sample

Here’s how to put it all together into a focused forearm and grip workout:

Warm-Up:

• Arm circles, wrist rolls, and light stretching (5 minutes)

Workout Plan (2x/week):

1. Wrist Curls – 3×15
2. Reverse Wrist Curls – 3×12
3. Hammer Curls – 3×10
4. Dead Hangs – 3×Max Hold
5. Farmer’s Carries – 4×30 seconds
6. Plate Pinches – 3×30 seconds
7. Barbell Holds – 3×20 seconds

Rest 60–90 seconds between sets

Tips for Better Forearm Growth

• Train consistently: Twice a week is plenty to see serious grip gains.
• Don’t rely on straps too much: Save them for max lifts. Let your grip do the work during training.
• Stretch your wrists often: Flexibility improves your range and prevents pain.
• Eat enough protein: Muscles won’t grow without proper recovery and fuel.
• Track your holds: Whether it’s seconds or weight, always try to beat your last effort.