Your forearms and grip are involved in almost every upper body exercise, yet they're often neglected. Weak forearms limit your pulling exercises, affect your deadlift, and reduce overall performance. This program directly targets forearm strength for better grip and more complete arm development.

Why Train Forearms

Grip strength is often the limiting factor in pulling exercises. Your back might have more to give on rows and deadlifts, but weak forearms give out first. Direct forearm training fixes this.

Forearms are visible muscles that contribute to arm aesthetics. Complete arm development includes biceps, triceps, and forearms.

Strong forearms protect against elbow pain and injury. Many cases of "tennis elbow" and similar issues stem from weak forearm muscles.

Benefits of Forearm Training

  • Improved Grip

    Hold heavier weights on all pulling exercises.

  • Better Performance

    Grip stops limiting your back and bicep work.

  • Complete Arms

    Balanced arm development looks better.

  • Injury Prevention

    Strong forearms protect elbow joints.

  • Functional Strength

    Better grip for daily activities.

  • Sports Performance

    Essential for climbing, baseball, tennis, and more.

Program Overview

Frequency2-3 days per week
Duration10-15 minutes per session
StructureDirect forearm work after other training
EquipmentDumbbells, Barbell, Wrist roller optional

Who it's for: Anyone wanting to improve grip strength and forearm size

Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.

Why These Exercises?

Each exercise in this program was selected for a specific reason. Here's why:

Barbell Wrist Curl

Direct forearm flexor training.

Barbell Reverse Wrist Curl

Forearm extensor development.

Farmers Walk

Functional grip strength and forearm endurance.

Pull-up

Grip endurance and forearm stamina.

Dumbbell Hammer Curl

Brachioradialis—the prominent forearm muscle.

Barbell Wrist Curl

Pinch grip strength.

The Complete 2-3 days Program

Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.

Day 1
Day 1: Forearm Focus
Wrist Circles
1 minute
Wrist Circles
1 sets20 reps
Barbell Wrist Curl
3 sets15-20 reps20-40 lbs60 seconds rest
Barbell Reverse Wrist Curl
3 sets15-20 reps10-25 lbs60 seconds rest
Dumbbell Hammer Curl
3 sets12 reps20-35 lb dumbbells each60 seconds rest
Farmers Walk
3 sets40-70 lb dumbbells each40 yards60 seconds rest
Side Wrist Pull Stretch
30 seconds each arm
Side Wrist Pull Stretch
30 seconds each arm
Day 2
Day 2: Grip Endurance
Wrist Circles
1 minute
Pull-up
3 sets30-60 seconds60 seconds rest
Barbell Wrist Curl
3 sets15-20 reps20-40 lbs60 seconds rest
Barbell Reverse Wrist Curl
3 sets15-20 reps10-25 lbs60 seconds rest
Barbell Wrist Curl
3 setsTwo 10-25 lb plates20-30 seconds60 seconds rest
Side Wrist Pull Stretch
30 seconds each arm
Day 3
Day 3: Functional Grip
Wrist Circles
1 minute
Wrist Circles
1 sets15 reps
Farmers Walk
4 sets40-70 lb dumbbells each40 yards60 seconds rest
Dumbbell Hammer Curl
3 sets12 reps20-35 lb dumbbells each60 seconds rest
Barbell Wrist Curl
3 sets15 reps20-40 lbs45 seconds rest
Pull-up
2 sets30-45 seconds60 seconds rest
Side Wrist Pull Stretch
30 seconds each arm
Side Wrist Pull Stretch
30 seconds each arm

Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.

Forearm Training Tips

  • Train forearms at the end of your workout—fatigued grip affects other exercises.
  • Higher reps work well for forearms—aim for 12-20 reps.
  • Full range of motion matters—stretch and contract completely.
  • Frequency helps—forearms recover quickly and can be trained often.
  • Avoid straps on pulling exercises to build grip naturally.
  • Be patient—forearms are stubborn but respond to consistent work.

Edit your plan, track progress, and get realtime coaching

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Frequently Asked Questions

Should I use straps?

Avoid straps when possible to build grip naturally. Use them only when grip is limiting heavy deadlifts and you want to continue training back.

How often should I train forearms?

Forearms recover quickly. 2-3 dedicated sessions per week works well, plus indirect work from other exercises.

Will forearm training help my deadlift?

Yes. Stronger grip means you can hold heavier weights. Many people add 10-20% to their grip-limited lifts.

My forearms burn during curls. Is that normal?

Yes—the pump and burn in forearms is intense. Work through it with controlled reps.

Can I train forearms every day?

You could, but 3-4 days per week is usually optimal. Allow some recovery between sessions.