Its parts
On the inside. They bend your wrist and close your hand: wrist curls and grip work.
On the outside. They straighten your wrist: reverse wrist curls.
From the elbow towards the wrist, on the outside. It bends your elbow with a neutral grip: hammer curls.
How to train it
- Deadlifts, rows and pull-ups already train your grip: only use straps when you need them.
- Wrist curls with full range and light weight.
- Hammer curls work the brachioradialis, which makes your forearm thicker.
How many sets
About 4–8 direct sets a week, if you want to train them on their own.
Sample workout
Hammer curls for the brachioradialis and wrist curls for the flexors.
| Exercise | Sets | Reps |
|---|---|---|
| Hammer curl | 3 | 10–12 |
| Wrist curl | 3 | 15–20 |
Log this workout in GymOrbita: the app saves every set and suggests the weight for your next session.
Common mistakes
Your wrists prefer light weights and plenty of reps.
If you never hold the weight with your hands, your grip won't improve. Save them for your heaviest sets.
All 1 forearms exercises
FAQ
Do I need to train forearms?
Not always: they work in almost every exercise. Train them separately if your grip holds you back or you want more size.
How do I improve my grip?
By holding weight: deadlifts without straps, hanging from the bar and farmer's walks.
General training information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Routines that train it
Other muscles
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