Muscle group
Forearms Exercises
Grip and wrist. Every heavy pull you do trains them, and for most lifters grip is the thing that fails first on a deadlift or a heavy row — not the back it was meant to be training.
If grip is your limiter on pulls, training it directly buys back real training volume everywhere else. Otherwise a few sets of curls and extensions, or simply holding a heavy carry, is enough.
14 forearms exercises in Gym Journal
2 compound and 12 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.
| Exercise | Equipment | Type | Reps |
|---|---|---|---|
| Barbell Reverse Wrist Curl | Barbell | isolation | 12–20 |
| Barbell Wrist Curl | Barbell | isolation | 12–20 |
| Behind-the-Back Wrist Curl | Barbell | isolation | 12–20 |
| Cable Reverse Curlalso Biceps | Cable | isolation | 10–15 |
| Cable Wrist Curl | Cable | isolation | 10–15 |
| Dead Hangalso Lats | Bodyweight | isolation | 20–60 |
| Dumbbell Wrist Curl | Dumbbell | isolation | 10–15 |
| Dumbbell Wrist Extension | Dumbbell | isolation | 10–15 |
| Farmers Walkalso Traps, Abs | Other | compound | 30–60 |
| Kettlebell Farmers Carryalso Traps, Abs | Kettlebell | compound | 30–60 |
| Plate Pinch Hold | Other | isolation | 20–45 |
| Reverse Curlalso Biceps | Barbell | isolation | 10–15 |
| Reverse EZ Bar Curlalso Biceps | Barbell | isolation | 10–15 |
| Wrist Roller | Other | isolation | 3–6 |
Log them, and watch the numbers move
Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.