Isolation · Forearms
These 6 exercises are the isolation (single-joint) exercises for the forearms in the GymStreak library, beginner to intermediate level, using bodyweight, barbell and plate. Good places to start: Bodyweight Hang and Palms Down Barbell Wrist Curl. By level: 5 beginner and 1 intermediate.
Written by the GymStreak coaching teamUpdated
01
Isolation forearms exercises move a single joint, so the forearms do most of the work. Use them after your compound lifts, with moderate to high reps and controlled form, to add focused volume. The loads are lighter, so they're a good place to practise a slow lowering phase and a full range of motion, and they add little fatigue to the rest of your workout.
02
Palms-up wrist curls train the flexors, palms-down wrist curls and reverse curls train the extensors, and finger curls and dead hangs build grip endurance. The wrist is a small joint, so use light weights, full controlled range and higher reps rather than heavy loads. Heavy rows, deadlifts and pull-ups also train grip, which is often enough for many lifters.
03
Add one flexor exercise and one extensor exercise at the end of an upper-body or pull session. If you already train heavy pulling, a set or two of dead hangs is a simple way to build grip.
BeginnerIntermediateAdvanced
Beginner isolation bodyweight exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Intermediate isolation plate exercise for the biceps and forearms.
Free GymStreak calculators that go with forearms training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
