Exercise Library
37 exercises for Forearms
Intermediateband reverse wrist curl
Intermediateband wrist curl
Intermediatebarbell palms down wrist curl over a bench
Intermediatebarbell palms up wrist curl over a bench
Intermediatebarbell revers wrist curl v. 2
Intermediatebarbell reverse wrist curl
Intermediatebarbell standing back wrist curl
Intermediatebarbell wrist curl
Intermediatebarbell wrist curl v. 2
Beginnercable reverse wrist curl
Beginnercable standing back wrist curl
Beginnercable wrist curl
Intermediatedumbbell finger curls
Intermediatedumbbell lying pronation
Intermediatedumbbell lying pronation on floor
Intermediatedumbbell lying supination
Intermediatedumbbell lying supination on floor
Intermediatedumbbell one arm reverse wrist curl
Novicedumbbell one arm seated neutral wrist curl
Intermediatedumbbell one arm wrist curl
Intermediatedumbbell over bench one arm reverse wrist curl
Intermediatedumbbell over bench one arm wrist curl
Intermediatedumbbell over bench revers wrist curl
Intermediatedumbbell over bench wrist curl
Intermediatedumbbell reverse wrist curl
Novicedumbbell seated one arm rotate
Novicedumbbell seated palms up wrist curl
Intermediatefinger curls
Advancedkettlebell alternating hang clean
Beginnerlever gripper hands
Beginnermodified push up to lower arms
Noviceside wrist pull stretch
Novicesmith seated wrist curl
Beginnersmith standing back wrist curl
Intermediateweighted standing hand squeeze
Beginnerwrist circles
Novicewrist rollerer
Articles
Training guides
Programming
How to Pick Your First Training Split
Full body, upper/lower or push/pull/legs — the split that fits the days you can actually train.
6 min readFundamentals
Sets, Reps and Progressive Overload
What to add each week so the work keeps getting harder without getting reckless.
7 min readRecovery
Warming Up Without Wasting Time
A five minute general warm-up plus ramp-up sets covers almost every session.
4 min read