Hominin · muscle group
forearms
The forearm muscles bend and straighten the wrist and fingers and set your grip strength.
25 exercises in the reference train it as their main target.
barbell
- Finger Curls · beginner, isolation
- Palms-Down Wrist Curl Over A Bench · beginner, isolation
- Palms-Up Barbell Wrist Curl Over A Bench · beginner, isolation
- Seated Palm-Up Barbell Wrist Curl · beginner, isolation
- Seated Palms-Down Barbell Wrist Curl · beginner, isolation
- Standing Palms-Up Barbell Behind The Back Wrist Curl · beginner, isolation
- Wrist Rotations with Straight Bar · beginner, isolation
dumbbell
- Palms-Down Dumbbell Wrist Curl Over A Bench · beginner, isolation
- Palms-Up Dumbbell Wrist Curl Over A Bench · beginner, isolation
- Seated Dumbbell Palms-Down Wrist Curl · beginner, isolation
- Seated Dumbbell Palms-Up Wrist Curl · beginner, isolation
- Seated One-Arm Dumbbell Palms-Up Wrist Curl · beginner, isolation
- Dumbbell Lying Pronation · intermediate, isolation
- Dumbbell Lying Supination · intermediate, isolation
- Seated One-Arm Dumbbell Palms-Down Wrist Curl · intermediate, isolation
cable
- Cable Wrist Curl · beginner, isolation
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curl · beginner, isolation
kettlebells
- Bottoms-Up Clean From The Hang Position · intermediate, compound
Other equipment
- Farmer's Walk · intermediate, compound
- Standing Olympic Plate Hand Squeeze · beginner, isolation
- Wrist Roller · beginner, isolation
- Plate Pinch · intermediate, isolation
- Rickshaw Carry · intermediate, compound
Stretches
Other muscle groups
abdominals · abductors · adductors · biceps · calves · chest · glutes · hamstrings · lats · lower back · middle back · neck · quadriceps · shoulders · traps · triceps
General information, not medical advice. Exercise data from the Free Exercise DB (public domain).