Outer forearm Exercises

75 exercises targeting the Outer forearm, with muscle activation, equipment options and instructions for every level.

75

Exercises

18

Equipment Items

3

Difficulties

All Outer forearm exercises

Dumbbell Preacher Hammer Curl

Outer forearmBiceps

Dumbbell Prone Incline Hammer Curl

Outer forearmBiceps

Dumbbell Reverse Curl

Outer forearmBiceps

Dumbbell Reverse Preacher Curl

Outer forearmBiceps

Dumbbell Reverse Spider Curl

Outer forearmBiceps

Dumbbell Reverse Wrist Curl

Dumbbell Seated Reverse Grip Concentration Curl

Outer forearmBiceps

Dumbbell Single Arm Neutral Grip Wrist Curl Over Bench

Dumbbell Single Arm Reverse Wrist Curl

Dumbbell Standing Alternate Reverse Curl

Outer forearmBicepsInner forearm

Dumbbell Standing Arms Rotation

Inner forearmOuter forearm

Dumbbell Standing Double Hammer Curl

Outer forearmBiceps

Dumbbell Standing Hand Torsion

Inner forearmOuter forearm

Dumbbell Standing Reverse Curl

Outer forearmBiceps

Dumbbell Standing Reverse Curl Rotate

Inner forearmOuter forearmBiceps

Dumbbell Standing Wrist Reverse Curl

Elbow Extension and Forearm Supination/Pronation Stretch

Bodyweight · Easy

Inner forearmOuter forearmBiceps

Elbow Flexion Fix

Bodyweight · Easy

BicepsOuter forearm

EZ Bar Seated Wrist Reverse Curl

EZ Barbell Reverse-Grip Curl

Outer forearmBiceps

EZ Barbell Reverse-Grip Preacher Curl

Outer forearmBiceps

EZ Barbell Standing Wrist Reverse Curl

Fingers Down Forearm Stretch

Bodyweight · Easy

BicepsInner forearmOuter forearm

Foam Roll Forearms Standing Against Wall

Bodyweight · Easy

Inner forearmOuter forearm

How to train your Outer forearm effectively

Training the Outer forearm responds to both heavy compound work and high-volume isolation. A balanced session combines a primary compound press, pull or squat pattern with a focused isolation movement that builds shape and detail.

Aim for 10 to 20 hard sets per muscle group per week, split across 1 to 2 sessions. Beginners progress with bodyweight and dumbbells; intermediates benefit most from progressive overload on barbell and cable variants.

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