Zirv FitnessExercise Library
Forearm Flexors Exercises
Group of muscles on the inner forearm responsible for wrist flexion and grip strength. Every exercise below includes step-by-step instructions and the equipment you need.
68 exercises
Strength
Barbell Close Grip Bench PressBarbell, Weight Plates, Flat Bench · Triceps, Chest
Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus
Barbell Reverse Grip RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Barbell Wide Grip Bench PressBarbell, Weight Plates, Flat Bench · Chest, Triceps
Barbell Wrist CurlBarbell, Weight Plates · Forearm Flexors
Cable Row (Wide Grip)Cable Machine · Latissimus Dorsi, Biceps
Chin-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Chin-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Clean Grip High PullGluteus Maximus, Quadriceps
Dead HangPull-Up Bar · Forearm Flexors
Dumbbell Bench Press (Neutral Grip)Dumbbells, Flat Bench · Chest, Triceps
Dumbbell Hammer Wrist CurlDumbbells · Forearm Flexors, Brachioradialis
Dumbbell Wrist CurlDumbbells · Forearm Flexors
False Grip HangBodyweight · Forearm Flexors
Farmer's Walk (Heavy)Forearm Flexors, Core
Farmer's Walk (Thick Grip)Forearm Flexors, Core
Farmers WalkForearm Flexors, Core
Finger CurlForearm Flexors
Frame CarryCore, Forearm Flexors
Gripper CloseForearm Flexors
Gripper HoldForearm Flexors
Handstand WalkBodyweight · Shoulders, Core
Hercules HoldShoulders, Core
Husafell Stone CarryAtlas Stone · Core, Forearm Flexors
Keg CarryKeg · Core, Forearm Flexors
Kettlebell Bottom-up CarryKettlebell · Core, Forearm Flexors
Kettlebell Bottom-up PressKettlebell · Shoulders, Core
Kettlebell Farmer Carry (Double)Kettlebell · Forearm Flexors, Core
Kettlebell Farmer Carry (Single Arm)Kettlebell · Forearm Flexors, Core
Kettlebell Overhead CarryKettlebell · Shoulders, Core
Kettlebell Rack CarryKettlebell · Core, Forearm Flexors
Kettlebell Suitcase CarryKettlebell · Core, Forearm Flexors
Kettlebell Waiter CarryKettlebell · Core, Shoulders
Lat Pulldown Machine (Close Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Neutral Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lat Pulldown Machine (Wide Grip)Lat Pulldown Machine · Latissimus Dorsi, Biceps
Lunge (Walking)Quadriceps, Core
Overhead Squat (Clean Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus
Plank (Walking)Bodyweight · Core, Forearm Flexors
Plate PinchWeight Plates · Forearm Flexors
Plate Pinch WalkWeight Plates · Forearm Flexors, Core
Pull-up (Close Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Neutral Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Pull-up (Wide Grip)Pull-Up Bar · Latissimus Dorsi, Biceps
Push-up (Close Grip)Bodyweight · Chest, Triceps
Push-up (Wide Grip)Bodyweight · Chest, Triceps
Radial DeviationForearm Flexors
Reverse Grip Barbell RowBarbell, Weight Plates · Latissimus Dorsi, Biceps
Reverse Grip Bench PressBarbell, Flat Bench, Weight Plates · Chest, Triceps
Rope ClimbLatissimus Dorsi, Biceps
Rope Climb (Legless)Latissimus Dorsi, Biceps
Sandbag Bearhug CarrySandbag · Core, Forearm Flexors
Sandbag Carry (Bear Hug)Sandbag · Core, Forearm Flexors
Sandbag Carry (Zercher)Sandbag · Core, Forearm Flexors
Seated Row Machine (Close Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Neutral Grip)Rowing Machine · Latissimus Dorsi, Biceps
Seated Row Machine (Wide Grip)Rowing Machine · Latissimus Dorsi, Biceps
Smith Machine Close Grip Bench PressSmith Machine · Triceps, Chest
Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus
Stone CarryCore, Forearm Flexors
Suitcase CarryCore, Forearm Flexors
Trap Bar Farmer WalkTrap Bar, Weight Plates · Trapezius, Forearm Flexors
Ulnar DeviationForearm Flexors
Wrist RollerForearm Flexors
Wrist Roller (Down)Forearm Flexors
Wrist Roller (Up)Forearm Flexors
Flexibility
Wrist CirclesForearm Flexors, Forearm Extensors
Wrist Flexion/ExtensionForearm Flexors, Forearm Extensors