Barbell biceps curl
Biceps · Forearms
Barbell
Exercises by muscle
Forearm exercises
Choose between wrist movement, elbow flexion with a neutral or palms-down grip, and holding a load. These train different forearm tasks rather than being identical substitutes.
The map shows the forearm flexors and brachioradialis. It is a partial overview rather than every forearm muscle.
Meet the forearm
The forearms contain muscles that move the wrist and fingers as well as muscles contributing to elbow movement. A wrist curl moves the wrist, a hammer curl bends the elbow, and a hang asks the finger flexors to maintain a grip. Choose the task you want to train.
Choose your starting point
Move the wrists
Support the forearms and let the wrists move against resistance.
Bend the elbows with a different grip
These are curls at the elbow, rather than wrist curls.
Hold your grip
Compare hanging bodyweight with carrying external weights.
How to choose
Choose movement or a hold deliberately
A hang does not reproduce wrist flexion. A hammer curl does not reproduce carrying a load. Decide which demand you need before selecting a replacement.
Record what makes the task repeatable
For carries, keep the implement and route length consistent. For hangs, record duration and grip. For curls, compare weight and reps within the same setup.
Explore the exercises
Guides: 13
Cable hammer curl
Biceps · Forearms
CableMachine
Cable reverse curl
Forearms
Cable
Cable wrist curl
Forearms
CableBench
Dead hang
Forearms
Bodyweight
Farmer's walk
Back · Forearms
Dumbbells
Hammer curl
Biceps · Forearms
DumbbellsVariations
Reverse curl
Biceps · Forearms
Barbell
Suitcase carry
Forearms · Core
Dumbbells
Suspension biceps curl
Biceps · Forearms
BodyweightSuspension trainer
Wrist curl
Forearms
BarbellBench
Keep exploring
How many sets per muscle group per week should you do?
Most people should train each muscle with 10 to 20 hard sets a week. The number is the easy part. Counting your sets honestly is where it usually goes wrong.
The complete guide to progressive overload
Master the fundamental principle behind muscle growth and strength gains with our comprehensive guide for anyone who wants real results.
Frequently asked questions
Do hammer curls train the forearms?
They train elbow flexors including the brachioradialis. They do not replace every wrist or grip exercise.
Are hangs and carries interchangeable?
Both require sustained grip, but a hang supports bodyweight from a bar while a carry holds weights during walking. The load, support and progression differ.