* Stretching exercises are not included in this list!

Forearm Exercises / Forearm Workouts At Home

Farmer’s Walk

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Extensors, Trapezius, Hand Flexors
auxiliary muscles:Lower Back, Deltoids, Quadriceps, Hamstrings, Calves, Biceps
required:Backpack / Dumbbells (2) / Kettlebells (2)
level:Normal
type:Strength, Cardio
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Wrist Curl With Dumbbells, Overhand Grip, Seated

HumanmusclesStarting PositionExecution
muscle:Hand Extensors
required:Dumbbells (2) / Kettlebells (2), Bench / Seat
level:Normal
type:Strength
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Biceps-Curl With Dumbbells, Overhand Grip

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Hand Extensors
auxiliary muscles:Hand Flexors
required:Dumbbells (2)
optional:Seat
level:Normal
type:Strength
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Kroc Row

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Extensors, Latissimus Dorsi, Teres Muscles, Hand Flexors
auxiliary muscles:Trapezius, Obliques, Biceps
required:Dumbbell
optional:Seat, Bench
level:Hard
type:Strength
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Wrist Curl With Dumbbells, Underhand Grip, Seated

HumanmusclesStarting PositionExecution
muscle:Hand Flexors
required:Dumbbells (2), Bench / Seat
level:Easy
type:Strength
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Rotating Bicep Curl

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Hand Flexors, Hand Extensors
required:Dumbbell / Dumbbells (2)
level:Hard
type:Strength
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Wrist Rotation

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Hand Flexors, Hand Extensors
auxiliary muscles:Biceps
required:Dumbbells (2) / Dumbbell
level:Easy
type:Strength
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Wrist Curl With Barbell, Underhand Grip, Seated

HumanmusclesStarting PositionExecution
muscle:Hand Flexors
required:Barbell, Seat
level:Easy
type:Strength
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Pull-up

HumanmusclesmusclesmusclesmusclesmusclesmusclesmusclesmusclesStarting PositionExecution
muscle:Latissimus Dorsi, Trapezius, Teres Muscles, Hand Extensors
auxiliary muscles:Lower Back, Deltoids, Biceps, Hand Flexors
required:Pull-up Bar
optional:Seat, Backpack
level:Hard
type:Strength
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Biceps-Curl With EZ Bar, Overhand Grip

HumanmusclesmusclesmusclesStarting PositionExecution
muscle:Biceps, Hand Extensors
auxiliary muscles:Hand Flexors
required:Barbell / EZ Bar
level:Normal
type:Strength
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