5 Best Forearm Workouts to Increase Muscle Mass & Strength

Key Takeaways

• Strong forearms = better grip, fewer injuries, and next-level upper-body strength.
• Flexors, extensors—hit both with wrist curls, farmer’s walks, and dead hangs for balanced gains.
• Stay consistent and let those muscles rest—recovery is where the magic happens.
• Our gear, from adjustable dumbbells to Olympic barbells, has your back (and your forearms) every step of the way!

Build Strength That Grips

Forget the spotlight—your forearms are the quiet MVPs of fitness. They’re the reason you can crush deadlifts, hang tight during pull-ups, or dominate opening that impossible pickle jar.

Ready to level up? These 5 workouts will have you gripping, lifting, and flexing like a pro in no time!

Why Forearm Training Matters

News flash: strong forearms aren’t just for flexing! These underrated muscles power up your grip, stabilize your moves, and keep you crushing everything from deadlifts to grocery hauls.

Did you know grip strength is an important indicator of good health? Studies link it to better mobility, heart health, and even longevity.

But here’s the catch: weak forearms can sabotage your workouts, turning pull-ups and rows into uphill battles.

Flex, curl, repeat—the road to stronger forearms starts with wrist curls (photo courtesy of Lift Manual).

The 5 Best Forearm Workouts

1. Wrist Curls (Barbell or Dumbbell)

• Targets: Forearm flexors.
• How to perform: Sit on a bench with your forearms resting on your thighs. Grab a SOLE SW111 Olympic Barbell or SW180 Adjustable Dumbbells, and let the weight roll down to your fingers—don’t panic, you’re in control! Slowly curl it back up using only your wrists.
• Reps and sets: 3 sets of 12-15 reps.
• Pro Tip: Don’t rush it! Start light and level up like the boss you are. Our adjustable dumbbells make progression a breeze and save you space for your growing trophy collection.

2. Reverse Wrist Curls

• Targets: Forearm extensors.
• How to perform: Think wrist curls, but with a flip. Grab your weight with an overhand grip, rest your forearms on your thighs, and let your wrists extend down like you’re holding onto the last chip in the bag. Curl it back up nice and slow, keeping all the control.
• Reps and sets: 3 sets of 15-20 reps.
• Pro Tip: Save your floors—and your sanity! Our rubber-coated SOLE SW106 Weight Plates keep things quiet and clean while you smash those reps.

3. Farmer’s Walks

• Targets: Grip strength, forearms, and core stability.
• How to perform: Grab two heavy SOLE SW180 Adjustable Dumbbells. Stand tall, lock in your core, and walk like you’re carrying the world’s heaviest shopping bags. Keep your grip tight and your posture proud.
• Reps and sets: 3-4 rounds of 30-60 seconds.
• Pro Tip: Don’t rush it. Let your grip feel the burn and, when it’s ready, level up the weight. Your forearms will thank you later (and so will your deadlift PR).

Grab the bar, hang tight, and channel your inner action hero.

4. Dead Hangs

• Targets: Grip endurance and shoulder stability.
• How to perform: Find a pull-up bar and grab it like you’re not letting go—because you’re not. Keep your arms straight, your core engaged, and hang tight for as long as you can. Bonus points for imagining you’re scaling a cliff like a hero in an action flick.
• Reps and sets: 3 sets of max duration.
• Pro Tip: Pair this with wrist curls for a combo that takes your forearm game to the next level!

5. Reverse Grip Barbell Curls

• Targets: Forearms and biceps.
• How to perform: Grab the SOLE SW111 Olympic Barbell with an overhand grip—think “palms down for business.” Keep your elbows snug to your sides and curl the bar like you’re pulling in a victory banner. Lower it back slowly to keep the focus on your forearms.
• Reps and sets: 3 sets of 10-12 reps.
• Pro Tip: That knurled handle on the SOLE barbell? Total grip game-changer. No slips, just solid lifts—even when you’re going heavy.

How SOLE Equipment Helps

• Adjustable Dumbbells (SW180): These bad boys go from 5 lbs to 80 lbs in seconds—great for everything from warm-ups to max lifts without hogging your space.
• Olympic Weight Plates (SW106): Rubber-coated for quieter reps and a smooth setup. Your floor (and your neighbors) will thank you.
• Olympic Barbell (SW111): Built with a knurled handle that screams, “Grip it and rip it.” Secure, safe, and ready for those big lifts.

Pro Tip: But don’t forget cardio—because stronger forearms pair perfectly with better endurance. If you’re looking to boost performance, our treadmills help you build glute strength while improving overall stamina!

Tips for Maximum Growth & Safety

• Warm Up: Don’t skip this—it’s like stretching before a long selfie session. Active moves get your forearms and wrists ready to lift heavy without complaining.
• Monitor Form: Keep your wrists neutral and movements smooth. Your future self will thank you for skipping the strain.
• Progressive Overload: More weight, more reps, or less rest—pick one and keep challenging yourself.
• Rest & Recovery: Give your forearms 48 hours to chill. Overtraining is real, and nobody wants tired wrists on leg day.
• Stay Hydrated: Water = better recovery and performance. Bonus: you’ll look refreshed even after the sweatiest session.

Our SW180 Adjustable Dumbbells are space-saving and made for progress.

Stronger Forearms, Stronger You

Forearm training isn’t just about flexing for the mirror—it’s your secret to grip strength, injury prevention, and next-level lifts. Stay consistent, track those wins (yes, even the small ones), and watch your progress show up in everyday life—from crushing pull-ups to opening jars like a boss.

At SOLE, we’ve got you covered with top-quality equipment that makes working out feel effortless (okay, almost).

Say sayonara to cluttered weight racks—our SW180 Adjustable Dumbbells shift from 5 lbs to 80 lbs faster than you can queue up your workout playlist.

Got big lifting plans? Our Olympic barbells and rubber-coated weight plates are designed for smooth, quiet reps that keep your focus where it belongs—on the grind, not the noise.

Take a look at our range TODAY, and see how our gear can help build stronger forearms!

Frequently Asked Questions (FAQ)

What are the most effective exercises to build forearm muscle mass?

Wrist curls, reverse wrist curls, farmer’s walks, dead hangs, and reverse grip barbell curls are your go-to moves for stronger forearms. These exercises hit both flexors and extensors—giving you balanced gains, a killer grip, and strength to crush every workout.

Can forearm training improve performance in other lifts?

Absolutely! Strong forearms = stronger lifts. A solid grip keeps you locked in for deadlifts, pull-ups, and rows, giving you the control and stability to smash PRs and level up your upper-body strength.

What role does equipment like SOLE’s adjustable dumbbells play in forearm training?

Our SW180 Adjustable Dumbbells are a total game-changer for forearm workouts. Switching between 5 lbs and 80 lbs is smooth and fast, so you can hit every exercise with the right weight. Plus, their compact design saves space while delivering serious versatility—great for at-home strength goals!