Train Forearms: exercises and the muscles they work

Exercises for Forearms

• Behind the Back Hold

  Behind the Back Hold is an exercise using barbell in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Behind-the-Back Wrist Curl

  Behind-the-Back Wrist Curl is an exercise using barbell in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dead Hang

  Dead Hang is an exercise using bodyweight in the isolation pattern. It trains forearms as the primary mover. Supporting muscles include back and lats. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Farmers Walk

  Farmers Walk is an exercise using functional in the loaded carry pattern. It trains forearms as the primary mover. Supporting muscles include abs, back, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Fat Grip Hold

  Fat Grip Hold is an exercise using functional in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Frame Carry

  Frame Carry is an exercise using functional in the loaded carry pattern. It trains forearms as the primary mover. Supporting muscles include back and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Hercules Hold

  Hercules Hold is an exercise using functional in the loaded carry pattern. It trains forearms as the primary mover. Supporting muscles include traps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Plate Pinch

  Plate Pinch is an exercise using functional in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Reverse Curl

  Reverse Curl is an exercise using barbell in the isolation pattern. It trains forearms as the primary mover. Supporting muscles include biceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Reverse Wrist Curl

  Reverse Wrist Curl is an exercise using barbell in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Single Arm Farmers Hold

  Single Arm Farmers Hold is an exercise using functional in the loaded carry pattern. It trains forearms as the primary mover. Supporting muscles include abs and traps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Towel Pull-Up

  Towel Pull-Up is an exercise using bodyweight in the isolation pattern. It trains forearms as the primary mover. Supporting muscles include biceps, lats and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wrist Curl

  Wrist Curl is an exercise using barbell in the isolation pattern. It trains forearms as the primary mover. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wrist Roller

  Wrist Roller is an exercise using functional in the isolation pattern. It trains forearms as the primary mover. Supporting muscles include shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• 18-inch Deadlift

  18-inch Deadlift is an exercise using functional in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• 21s

  21s is an exercise using barbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Arm-Over-Arm Sled Pull

  Arm-Over-Arm Sled Pull is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Atlas Stone Over Bar

  Atlas Stone Over Bar is an exercise using functional in the horizontal pull pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Atlas Stones

  Atlas Stones is an exercise using functional in the horizontal pull pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Australian Pull-Up

  Australian Pull-Up is an exercise using bodyweight in the horizontal pull pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include biceps, forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Axle Deadlift

  Axle Deadlift is an exercise using functional in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Barbell Curl

  Barbell Curl is an exercise using barbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Battle Ropes

  Battle Ropes is an exercise using functional in the isolation pattern. Forearms works as a supporting mover here; the primary target is shoulders. Supporting muscles include back and forearms. In Ironstead you track duration. Default rest: about 2 minutes.

• Bayesian Cable Curl

  Bayesian Cable Curl is an exercise using machine in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Behind-the-Back Barbell Shrug

  Behind-the-Back Barbell Shrug is an exercise using barbell in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Block Pull

  Block Pull is an exercise using barbell in the horizontal pull pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Bottoms-Up Kettlebell Press

  Bottoms-Up Kettlebell Press is an exercise using functional in the vertical push pattern. Forearms works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, forearms and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Cable Curl

  Cable Curl is an exercise using machine in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Captain's Chair Knee Raise

  Captain's Chair Knee Raise is an exercise using machine in the core pattern. Forearms works as a supporting mover here; the primary target is abs. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Car Deadlift

  Car Deadlift is an exercise using functional in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Chin-Up

  Chin-Up is an exercise using bodyweight in the vertical pull pattern. Forearms works as a supporting mover here; the primary target is lats. Supporting muscles include back, biceps and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Clean

  Clean is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, quadriceps and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conan's Wheel

  Conan's Wheel is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include abs, biceps, calves, forearms, shoulders and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Concentration Curl

  Concentration Curl is an exercise using dumbbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Conventional Deadlift

  Conventional Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Crucifix Hold

  Crucifix Hold is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is shoulders. Supporting muscles include forearms. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Curl

  Curl is an exercise using barbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deadlift

  Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Deficit Deadlift

  Deficit Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Drag Curl

  Drag Curl is an exercise using barbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Dumbbell Curl

  Dumbbell Curl is an exercise using dumbbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Frame Deadlift

  Frame Deadlift is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hack Squat (Machine)

  Hack Squat (Machine) is an exercise using machine in the squat pattern. Forearms works as a supporting mover here; the primary target is quadriceps. Supporting muscles include calves, forearms and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Clean

  Hang Clean is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, hamstrings and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Hang Snatch

  Hang Snatch is an exercise using barbell in the vertical push pattern. Forearms works as a supporting mover here; the primary target is shoulders. Supporting muscles include abs, back, calves, forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Husafell Stone Carry

  Husafell Stone Carry is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Keg Carry

  Keg Carry is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Kettlebell Clean

  Kettlebell Clean is an exercise using functional in the hinge pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back, forearms, glutes and hamstrings. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• L-Sit

  L-Sit is an exercise using bodyweight in the core pattern. Forearms works as a supporting mover here; the primary target is abs. Supporting muscles include forearms and quadriceps. In Ironstead you track weight and duration. Default rest: about 2 minutes.

• Neutral-Grip Pull-Up

  Neutral-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. Forearms works as a supporting mover here; the primary target is lats. Supporting muscles include biceps, forearms and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pause Deadlift

  Pause Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Power Clean

  Power Clean is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back, calves, forearms, glutes, quadriceps, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Pull-Up

  Pull-Up is an exercise using bodyweight in the vertical pull pattern. Forearms works as a supporting mover here; the primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Rack Pull

  Rack Pull is an exercise using barbell in the horizontal pull pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sandbag Carry

  Sandbag Carry is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes and traps. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Silver Dollar Deadlift

  Silver Dollar Deadlift is an exercise using functional in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, forearms, glutes, hamstrings, lats, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip Deadlift

  Snatch-Grip Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, hamstrings, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Snatch-Grip High Pull

  Snatch-Grip High Pull is an exercise using barbell in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is traps. Supporting muscles include back, forearms and shoulders. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Stiff-Leg Deadlift

  Stiff-Leg Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is hamstrings. Supporting muscles include back, forearms and glutes. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Sumo Deadlift

  Sumo Deadlift is an exercise using barbell in the hinge pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include forearms, glutes, quadriceps and traps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Svend Press

  Svend Press is an exercise using functional in the horizontal push pattern. Forearms works as a supporting mover here; the primary target is chest. Supporting muscles include forearms, shoulders and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Tire Flip

  Tire Flip is an exercise using functional in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is back. Supporting muscles include calves, chest, forearms, glutes, hamstrings, shoulders, traps and triceps. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Toes-to-Bar

  Toes-to-Bar is an exercise using bodyweight in the core pattern. Forearms works as a supporting mover here; the primary target is abs. Supporting muscles include forearms and lats. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Wide-Grip Pull-Up

  Wide-Grip Pull-Up is an exercise using bodyweight in the vertical pull pattern. Forearms works as a supporting mover here; the primary target is lats. Supporting muscles include abs, back and forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

• Zercher Carry

  Zercher Carry is an exercise using barbell in the loaded carry pattern. Forearms works as a supporting mover here; the primary target is abs. Supporting muscles include back, biceps and forearms. In Ironstead you track weight, duration and distance. Default rest: about 2 minutes.

• Zottman Curl

  Zottman Curl is an exercise using dumbbell in the isolation pattern. Forearms works as a supporting mover here; the primary target is biceps. Supporting muscles include forearms. In Ironstead you track weight and reps. Default rest: about 2 minutes.

Equipment

Forearms can be trained with different equipment:

• Barbell exercises
• Bodyweight exercises
• Dumbbell exercises
• Functional exercises
• Machine exercises