The Best Forearm Workouts for Women and Men

Want to learn the best forearm workouts for women and men?

You’ve come to the right place.

As health and wellness experts, we get a lot of questions related to everything from diet to fitness plans.

While our 21-Day Fat Loss Challenge doesn’t even require exercise to lose weight, we understand that many people want to learn workout techniques for their long term health goals.

Now, you might be wondering – why there are different recommended workouts for women vs men in the first place.

According to WebMD and many other sources, the reason for this is that the goals for women and men are generally different when it comes to working out.

In the case of most women, the goal is to tone and trim.

For men, the goal is to lose weight and gain bulkier muscles.

Of course, you can choose whichever workouts align most with your own fitness goals.

After all, some women prefer to bulk up and some men prefer to trim and tone.

You have to decide what works best for you. 

With all of that in mind, let’s explore the best forearm workouts for both sexes, or fitness goals, shall we?

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Equipment Needed for the Best Forearm Workouts

dumbbell, kettlebells, and other workout equipment

You don’t need much equipment to get a good forearm workout.

In fact, we’ll share a few exercises that don’t require any equipment at all.

Equipment you can use includes:

The Best Forearm Workouts for Women (or Toning and Trimming)

In no particular order, they are:

  • Ball Squeeze
  • Hammer Curl
  • Wrist Circles
  • Wrist Curls and
  • Reverse Wrist Curls

The Best Forearm Workouts for Men (or Bulking Up Muscles)

In no particular order, they are:

  • Farmer’s Walks
  • Wrist Curls
  • Reverse Wrist Curls
  • Wrist Grips
  • Cherry Pickers

How to Do The Best Forearm Workouts

Now that you know what the best forearm workouts for women and men are, here’s how to do each of the exercises listed above.

Before we get into that, however, if you are using dumbells or resistance bands, make sure you use a weight that is good for you. 

Don’t try to go heavier or more resistant than you are ready for as this can lead to injury.

It’s better to start with no equipment and work your way up to a weight that you can handle.

Ball Squeeze/ Wrist Grips

Either with a ball (for women), grip trainers (for men), or just using your hands, you are simply going to squeeze over and over again, flexing and releasing your forearm muscles. 

You can do this one hand at a time, or use two balls/grip trainers and do both hands at a time.

Aim for about 60 seconds per hand.

Cherry Pickers


Similar to the ball squeeze/wrist grips, only this exercise is done without equipment.

Stand up straight, with your arms out to your sides, palms facing down, and with your feet shoulder-width apart. 

Squeeze and release your hands for 60 seconds. 

You’ll do both hands at the same time.

Not only will this workout your forearms, but you’ll also feel it in your shoulders too.

Farmer’s Walks

This exercise is pretty simple, but your form is key to avoid injury.

Holding a dumbbell in each hand with an overhand grip, you will keep your arms straight down, and the dumbbells at your sides. 

Keep your shoulders down, not in a shrugging position.

Stand up as straight as you can.

If you have to hunch, or shrug your shoulders, your weights are too heavy.

Walk approximately 50 steps with the weights in your hands to complete one full set. 

Repeat between two and five times.

Hammer Curls

Seated hammer curls are what makes this exercise one of the best forearm workouts.

Standing to perform this exercise accesses more of your bicep muscles.

In a seated position, place your forearms on your thighs with palms facing each other and thumbs pointing upward.

With a dumbbell or water bottle in each hand, lift your arm up and down as if you are striking a hammer. 

Perform this exercise slowly for 15-25 reps per arm.

Wrist Circles

For this exercise, you will stand up straight, with your feet shoulder-width apart.

With your arms down to your sides, bend your elbow with your palms facing down.

Make a fist with each hand, and draw circles in the air with your hands. 

Complete 6 to 8 circles, and then reverse the direction of your circles.

Do between two and three complete cycles of this exercise per hand. 

Wrist Curls

Wrist curls can be done in a seated position or standing up straight with your feet shoulder-width apart.

Hold a dumbbell or a bottle of water in each hand, or a curl bar in both hands with an underhand grip (palms up).

Standing: While keeping your arms extended in front of you, curl your wrists up.

If doing this with dumbbells you can do one arm at a time if you choose, just make sure to maintain good posture, and focus your movement on the forearms.

Sitting: Rest your arms on a bench or on your legs. Only your hands should be hanging freely with the weights in your hand.

When you’re ready, curl your wrists up, focusing your energy on your forearms. 

Perform this exercise slowly for 15-25 reps per arm.

Reverse Wrist Curls

Like traditional wrist curls, this exercise can be done in a seated or standing position.

The difference here is you will hold the weights or curl bar with an overhanded grip (palms down)

Using only your wrists, curl your weight upward. 

Perform this exercise slowly for 15-25 reps per arm.

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