Great Exercises to Increase Forearm and Wrist Strength 

When I first stepped into the gym years ago, I was obsessed with big lifts—bench presses, squats, and deadlifts. I wanted that chiselled look, broad shoulders, and a thick back. But I quickly learned something unexpected. No matter how strong my back got or how dialled my biceps were, one weak link kept holding me back: my forearms.

It wasn’t until I failed a heavy deadlift because the bar slipped from my hands or when I couldn’t hold on to a pull-up bar for longer than 20 seconds that I realized the importance of forearm and wrist strength. And aesthetically? Let’s be honest—nothing finishes off a well-built arm like a pair of thick, vascular forearms.

This blog is for anyone who’s hit that wall, felt the same frustration, or wants to build unshakeable grip strength and functional power. Let’s dive into the exercises, training strategies, and tools that transformed my approach—and how they can transform yours.

 

Why Forearm and Wrist Strength Shouldn’t Be an Afterthought

Your forearms and wrists are the gatekeepers of upper body strength. Without strong wrists and hands, you can't efficiently transfer power into your lifts. Even simple tasks like carrying groceries or yard work can become tiring without durable forearms.

These muscles comprise a complex network—over 20 muscles between your wrist and elbow. They allow us to grip, twist, flex, extend, and rotate. Yet, they rarely get the spotlight in a typical training split.

If you're reading this, you're already ahead of the curve.

 

My Turning Point: From Weak Grip to Solid Control

When I was plateauing, a trainer at my local gym casually mentioned, “You need to train your forearms the way you train your arms—direct volume, isolation work, not just passive engagement.”

It clicked. I started implementing dedicated grip and wrist training, and within weeks, not only did my lifts improve—but my arms looked fuller. Veins popped where they never had, and people started asking what I was doing differently.

 

Forearm Anatomy: Knowing What You're Working With

Before diving into the exercises, it’s helpful to understand the anatomy:

• Anterior Forearm Muscles: These control wrist and finger flexion. Think curls, gripping and squeezing.
• Posterior Forearm Muscles are responsible for extension—pulling your wrist back or opening your hand.
• Brachioradialis: The standout muscle on the back of your forearm, heavily involved in elbow flexion when your hand is pronated.

To maximize development, you’ll need a balance of dynamic (moving) and isometric (holding) training.

 

The 5 Best Exercises for Forearm and Wrist Strength

These exercises became my weekly staples. Whether you’re a lifter, climber, or weekend warrior—implementing these can make a world of difference.

Reverse Grip Curl

I love it. It’s one of the best ways to isolate the brachioradialis and increase the thickness of the upper forearm.

How to do it:

• Use an EZ bar or light barbell
• Take a thumbless grip to keep the bar from resting on your thumbs
• Curl slowly, keep elbows tucked

Trainer tip: Finish with partials in the top half after you complete reps to fry your brachioradialis.

Wrist Roller

Why I love it: It’s old school and brutal. A true forearm burnout tool.

How to do it:

• Stand on a box so the rope can hang fully
• Load a small plate and roll it up by flexing and extending your wrists
• Lower it back down slowly to maintain tension

Common mistake: Holding the roller too far out. Keep elbows bent to avoid shoulder fatigue.

Barbell Towel Hold

Why I love it: It’s simple and savage. It teaches your hands to grip and not let go.

How to do it:

• Wrap two small towels around a barbell set on pins
• Grip the towels and lift slightly off the pins
• Hold for 30 seconds and progress over time

Bonus: This carries over beautifully into deadlifts and farmer’s carries.

Plate Pinch

Why I love it: Trains the often-neglected digit flexors and improves pinch grip, a vital part of hand strength.

How to do it:

• Stand a pair of 10 lb plates together (smooth side out)
• Pinch them off the ground and hold them for some time
• Switch hands or train one side at a time

Progression tip: Add chalk and eventually graduate to 25s or even 35s. You can also isolate thumb and finger pairs for surgical strength.

Wrist Curls & Reverse Wrist Curls

Why I love it: They’re classics for a reason. You’ll feel the burn like nothing else.

How to do it:

• Use a light dumbbell
• Sit, rest your forearms on your knees or a bench
• Let the wrist drop, then curl it back up
• Flip hand position for reverse curls

Rep range: 15–20 for hypertrophy. These exercises respond best to volume.

 

At-Home Training: Tools That Built My Grip

You don’t need a commercial gym to get strong wrists. Some of my best gains came from training at home, during late nights or when I was on the go.

Here’s the beauty of it: compact, portable tools can help you build world-class forearm strength from your bedroom or garage.

Essential Home Equipment:

• Hand Grippers: Perfect for dynamic crushing strength. Keep one in your bag or at your desk.
• Forearm Trainers: Multi-grip devices that simulate curls and squeezes.
• Wrist Rollers: Great for burnout and endurance.
• Finger Bands: Train finger extensors—often neglected but vital for balance.

➡️ Explore a curated collection of home equipment here: Hand and Forearm Trainers – HomeFitnessCorp

Whether you’re serious about hypertrophy or want to stop dropping your gym bag every time your grip gives out—these tools are game changers.

 

Programming Tips for Real Results

Layering your forearm work into your routine in small, consistent doses.

Weekly Plan:

• 1–2 dedicated sessions per week
• Use 2–3 of the exercises above each time
• Finish arm or back days with a grip finisher like towel holds or plate pinches

Progression:

• Track your time under tension (TUT) and reps
• Add partial reps, holds, or tempo work
• Adjust weekly based on fatigue and recovery

Remember: grip strength is often the first to fade under fatigue, so training it consistently builds incredible resilience.

 

Final Thoughts: The Forearm Advantage

Training your forearms and wrists isn’t just about looking good. It’s about building control, power, and confidence. There’s something deeply satisfying about knowing your grip won’t fail you. That you can lift, carry, climb, or hold with purpose.

Whether you're a bodybuilder, powerlifter, or weekend trail runner—wrist and forearm strength is foundational.

Invest in it.

Build it.

Reap the rewards in every lift and every handshake.

Ready to take your grip game to the next level? Start with the exercises above—and check out this collection of tools designed to help you dominate your training:

👉 Hand and Forearm Trainers – HomeFitnessCorp

 

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