Exercise 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.

91 exercises

Strength

Band Lateral WalkResistance Band · Core, Forearm Flexors

Band Monster WalkResistance Band · Core, Forearm Flexors

Barbell Close Grip Bench PressBarbell, Weight Plates, Flat Bench · Chest, Triceps Brachii

Barbell Overhead Squat (Snatch Grip)Barbell, Weight Plates · Quadriceps, Gluteus Maximus

Barbell Reverse Grip RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Barbell Reverse Wrist CurlBarbell, Weight Plates · Biceps, Forearm Flexors

Barbell Wide Grip Bench PressBarbell, Weight Plates, Flat Bench · Chest, Triceps Brachii

Barbell Wrist CurlBarbell, Weight Plates · Biceps, Forearm Flexors

Barbell Wrist ExtensionBarbell, 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 PullForearm Flexors, Shoulders

Crab WalkBodyweight · Core, Forearm Flexors

Dead HangForearm Flexors

Duck WalkCore, Forearm Flexors

Dumbbell Bench Press (Neutral Grip)Dumbbells, Flat Bench · Chest, Triceps Brachii

Dumbbell Crush Grip PressDumbbells · Forearm Flexors

Dumbbell Hammer Wrist CurlDumbbells · Biceps, Forearm Flexors

Dumbbell Walking LungeDumbbells · Quadriceps, Core

Dumbbell Wrist CurlDumbbells · Forearm Flexors

Dumbbell Wrist Curl (Pronated)Dumbbells · Biceps, Forearm Flexors

Dumbbell Wrist ExtensionDumbbells · Forearm Flexors

False Grip HangForearm Flexors

Farmer's Walk (Heavy)Forearm Flexors, Core

Farmer's Walk (Thick Grip)Forearm Flexors, Core

Farmers WalkForearm Flexors, Core

Frame CarryCore, Forearm Flexors

Gripper CloseForearm Flexors

Gripper HoldForearm Flexors

Handstand WalkBodyweight · Core, Forearm Flexors

Hercules HoldShoulders, Core

Husafell Stone CarryCore, Forearm Flexors

Keg CarryCore, 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 · Core, Forearm Flexors

Kettlebell Rack CarryKettlebell · Core, Forearm Flexors

Kettlebell Suitcase CarryKettlebell · Core, Forearm Flexors

Kettlebell Waiter CarryKettlebell · Core, Forearm Flexors

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

Monster Walk (Banded)Core, Forearm Flexors

Neutral Grip Dumbbell PressDumbbells · Forearm Flexors

Overhead Squat (Clean Grip)Quadriceps, Gluteus Maximus

Plank (Forearm)Bodyweight · Core, Forearm Flexors

Plank (Side - Forearm)Bodyweight · Core, Forearm Flexors

Plate PinchForearm Flexors

Plate Pinch WalkForearm 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 Brachii

Push-up (Wide Grip)Bodyweight · Chest, Triceps Brachii

Radial DeviationForearm Flexors

Reverse Grip Barbell RowBarbell, Weight Plates · Latissimus Dorsi, Biceps

Reverse Grip Bench PressBarbell, Flat Bench, Weight Plates · Chest, Triceps Brachii

Reverse Wrist Curl (Cable)Cable Machine · Biceps, Core

Sandbag Bearhug CarrySandbag · Core, Forearm Flexors

Sandbag Carry (Bear Hug)Sandbag · Core, Forearm Flexors

Sandbag Carry (Shoulder)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

Side Walk (Banded)Core, Forearm Flexors

Smith Machine Close Grip Bench PressSmith Machine · Chest, Triceps Brachii

Snatch Grip DeadliftBarbell, Weight Plates · Lower Back, Gluteus Maximus

Snatch Grip High PullForearm Flexors, Shoulders

Stone CarryCore, Forearm Flexors

Suitcase CarryCore, Forearm Flexors

Trap Bar Farmer WalkTrap Bar, Weight Plates · Trapezius, Forearm Flexors

Ulnar DeviationForearm Flexors

Walking LungesQuadriceps, Core

Wall WalkCore, Forearm Flexors

Wrist Extension (Cable)Cable Machine · Core, Forearm Flexors

Wrist RollerForearm Flexors

Wrist Roller (Down)Forearm Flexors

Wrist Roller (Up)Forearm Flexors

Yoke CarryCore, Forearm Flexors

Yoke WalkCore, Forearm Flexors

Cardio

Barbell Walking LungeBarbell, Weight Plates · Quadriceps, Core

Brisk WalkingCore, Forearm Flexors

Incline Treadmill WalkingTreadmill · Core, Forearm Flexors

Lunge (Walking)Quadriceps, Core

Plank (Walking)Bodyweight · Core, Forearm Flexors

WalkingCore, Forearm Flexors

Flexibility

Wrist Flexion/ExtensionForearm Flexors

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