12 Forearm Exercises Ranked Best to Worst

Check out this list of 12 forearm exercises ranked best to worst and add one, two, or even more of them to your training program.

The importance that is represented by the forearm in the world of fitness and bodybuilding is somewhat unique, seeing it as some type of bridge between raw strength and a more refined, aesthetic looking set of muscles.

However, despite their importance in near enough every upper body movement, from pulling to lifting, the forearms still quite often fall by the wayside in many training routines. The importance of targeting the forearms specifically through proper exercise selection really can’t be overemphasized. Strong forearms contribute not only to an increase in overall aesthetics of the arms but also build firmer grips with increased endurance and better sports activities ranging from everyday tasks.

The information is based on insights from Winny and a video he shared. But the list of ranked forearm exercises is not ours at BOXROX. With over ten years of experience in bodybuilding and the creation of Bodybuilding Simplified, he presents the fastest-growing channel on YouTube, sharing all the tips, tricks, and workouts to get healthier and fitter.

Unleash and a whole new level of functional strength and muscular development in your forearms with exercises designed from the ground up to ensure your forearms are not “merely spectators” but instead are an active, integral part of your fitness.

So let’s check out how these forearm exercises ranked best to worst can be integrated into your training routine.

Read More: 10 Exercises to Get a Top 1% Physique

Forearm Exercises Ranked Best to Worst

Trainer Winny ranked each of the forearm exercises in tiers, from F (worst) to S (best). Check it out.

F Tier:

Zottman Curl: Winny places the Zottman curl at an F tier, judging its specificity and effectiveness both lower compared to other movements if the goal is to target muscles in the same area of the forearm.

D Tier:

Deadlift: This is the all-round powerhouse exercise for strength, but Winny ranks it in the D tier for forearm development. Focusing largely on the back, relying on deadlifts themselves for unbeatable forearm strength may bring rather subpar results.

Rows: Pretty good for training your back, but you do not directly hit your forearms. Winny cautions one from expecting too much forearm development out of these exercises alone.

C Tier:

Behind-the-Back Wrist Curl: This variation would be in the C tier, as the position behind the body gets into too awkward of a position and therefore limits ROM. It still works the muscles, but there are better choices giving more direct effects on the forearms.

B Tier:

Extension of Wrist (Palm Down): The form of this exercise is pretty good to most of the exercisers for the forearm. Some will say that it is one of the best exercises—close to the most effective of the arm flexors and extensors. Its effective functionality is high but not to a great level like other rankable direct exercises of the forearms.

Farmer’s Walk: This would be a B tier. A really good general strength and grip exercise, strongly implicating the forearms but also the whole body; therefore, it might limit the frequency of use for isolated forearm training.

The Best Training Technique to Build Muscle in Half the Time

A Tier:

Forearm Gripper: Another preferred product by Winny, the gripper exerciser for the forearms is small and easily portable. It provides a great training tool for strengthening the grip and offers great convenience in managing the health of your grip.

Dead Hang: This exercise targets the development of the forearms, and at the same time, it has very good benefits towards decompressing the spine. This exercise is multi-beneficial, with its benefits being far-reaching past the development of the forearms.

Fat Grips: This has a wider bar diameter, hence the intensity in strength to grip and involvement of the forearms. They are all-time favorites used in different exercises, mostly in isolation work.

S Tier:

Wrist Curl (Palms Up): Winny labels this exercise as one of the classic wrist curl exercises, the ultimate workout for all the forearms, as it puts a major emphasis on the development and strengthening of all the forearm muscles. Rice Bucket Training: This one is a weird yet quite workable method. Rice bucket training is the method of gaining strength in the forearms and endurance using many varieties of movements in a bucket full of rice.

Hammer Curl: A hammer curl is a good exercise to target both the forearms and biceps. This is part of Winny’s absolute best “S” list of how effective it is and how it cannot be replaced when working out arms.

Reverse Curl: This is one that activates both the forearms and biceps and, likewise, is considered one of the best movements for overall arm development. Wrist Roller: This is the outstanding one when it comes to training the forearms, as it strongly challenges the muscle group when done properly, with the best technique of avoiding extended arms for maximum effectiveness.

How to Tell If You Are Training Hard Enough?

Beginning to focus on achieving better forearm strength and size requires more discipline than sporadic workouts, but it also calls for the right choice and dosage of exercises that will hit and challenge the muscles in question. All exercises do most definitely not work equally when developing the forearms. The answer lies in embracing just the right mix of isolation and compound movements, really understanding all the nuances of the impact each has, and seeing your forearms become strength pillars of visual appeal. Remember, the journey to strong forearms is not only aesthetic but goes toward building a base of strength that supports all other parts of your physical pursuits.

In the end, the path to develop powerful forearms is through consistent effort, select the key exercises, and how important these muscles are, ultimately, in your fitness landscape. You will not only improve your forearms with these exercises; they are tiered to help you create a better workout ecosystem throughout your body. Whether you grab a barbell or hold a tennis racket—or if you’re just grabbing grocery bags—the strength and resiliency one builds in their forearms will echo out loud in every area of your life, showing that true strength starts from the ground up, or in this case, from the grip up.

For a full explanation of each exercise and why these forearm exercises ranked best to work are in each of the categories mentioned, you can watch the video below. In it, you can listen to trainer Winny going through each movement more specifically.