Forearm Muscles

The Forearm Muscles

The forearm muscles are the muscles on your lower arm, and you use them whenever you open or close your hand or when your move your wrist. Mostweight lifters and bodybuilders who work a lot with free weights or bodyweight exercises don't need additional forearm exercises, because when you curl up a dumbbell or hold on a barbell, your forearm muscles already get a great workout. However, some people want to focus on their forearm muscles and gymnasts need stronger forearms than the average athlete - to protect their wrists from injuries. Below you will find general information about the forearm muscles and a few exercises. Find more exercises and information about other muscle groups, check out weight training main.


  • Brachioradialis
    The brachioradialis is the thick forearm muscle on the inside of your lower arm. Its fuction is to flex the forearm at the elbow. Recommended exercise: Wrist Curl with a Barbell or a Dumbbell.
  • Wrist Flexors
    The wrist flexors are 6 muscles on the inner front side of the forearm. They flex the wrist and close the fingers.
    1. Flexor Digitorum Superficialis
    2. Flexor Digitorum Profundus
    3. Flexor Carpi Radialis
    4. Flexor Carpi Ulnaris
    5. Flexor Pollicis Longus
    6. Palmaris Longus
  • Wrist Extensors
    The wrist extensors are 8 muscles on the back side of the forearm and its functions are opening the hand and raising the knuckles.
    1. Extensor Digitorum
    2. Extensor Carpi Radialis Longus
    3. Extensor Carpi Radialis Brevis
    4. Extensor Carpi Ulnaris
    5. Extensor Pollicis Longus
    6. Extensor Pollicis Brevis
    7. Extensor Indicis
    8. Extensor Digiti Minimi


  • Some free weight exercises and many bodyweight exercises actually train the forearms better than some forearm exercises. For example the chin up, where you have to hold on a bar, or the alternating dumbbell curl, where you have to keep your wrist straight, are great forearm exercises.
  • Stretch your forearms between sets and exercises. I recommend to stretch the forearms whenever they feel tight after a heavy exercise.
  • Forearm exercises are not made for low reps (low reps = few repetitions). Do between 25 and 50 repetitions per set and don't forget to stretch between sets and exercises.