Forearms exercises

14 movements that train the forearms, from Dietly’s training catalogue. Each one carries a demo clip, the muscle it targets and a set, rep and rest scheme to start from.

• Band reverse wrist curlWrist ExtensorsIntermediateBand
• Band wrist curlWrist FlexorsIntermediateBand
• Barbell Palms Down Wrist Curl Over A BenchWrist ExtensorsIntermediateBarbell
• Barbell Revers Wrist CurlWrist ExtensorsIntermediateBarbell
• Barbell Reverse CurlBrachioradialisIntermediateBarbell
• Barbell Reverse Wrist CurlWrist ExtensorsIntermediateBarbell
• Barbell Standing Back Wrist CurlWrist FlexorsIntermediateBarbell
• Barbell Wrist CurlWrist FlexorsIntermediateBarbell
• Barbell Wrist Curl (Version 2)Wrist FlexorsIntermediateBarbell
• Cable Hammer CurlBrachioradialisIntermediateCable
• Cable Hammer Curl (With Rope)BrachioradialisIntermediateCable
• Cable Reverse CurlBrachioradialisIntermediateCable
• Cable Standing Reverse Grip CurlBrachioradialisIntermediateCable
• Cable Wrist CurlWrist FlexorsIntermediateCable

Exercise demonstrations courtesy of Gym Visual. Set and rep schemes are a starting point, not a prescription — see a qualified professional before starting a new exercise program.