What is the best forearms exercise?

By Grov Score, Biceps Curl: Dumbbell (Reverse) (Dumbbells) ranks highest for forearms at 8.3 out of 10. Reverse (pronated) dumbbell curl: primarily brachioradialis/forearms, grab-and-go free weight, stabiliser demand, single-joint, slightly form-sensitive grip.

How many forearms exercises does Grov have?

Grov's catalog has 28 exercises whose primary target is the forearms, each rated by the Grov Score.

Muscles

Best forearms exercises

The lower-arm muscles that drive your grip. Trained by curls, carries, and holds. Ranked by the Grov Score, 28 options across all equipment.

01
Biceps Curl: Dumbbell (Reverse)
8.3
Dumbbells · also trains biceps
Reverse (pronated) dumbbell curl: primarily brachioradialis/forearms, grab-and-go free weight, stabiliser demand, single-joint, slightly form-sensitive grip.
02
Bottoms-Up Clean From The Hang Position
8.0
Kettlebell · also trains shoulders, biceps
Kettlebell bottoms-up clean, grab-and-go, extreme grip/wrist stabilisation, somewhat localized so mid efficiency, high grip skill demand.
03
Farmer's Walk
7.6
Other · also trains traps, abs, quads
Loaded carry, primary grip/forearm with huge full-body involvement. Can use dumbbells (setup 6), heavy stabiliser/anti-lateral-flexion demand (9), highly compound (9), simple to perform (7). 0.4*6+0.3*9+0.2*9+0.1*7=7.6.
04
Seated One-Arm Dumbbell Palms-Down Wrist Curl
7.6
Dumbbells
Seated one-arm dumbbell palms-down (reverse) wrist curl. Forearm extensor isolation. Seated, minimal setup (8). Free weight (9). Single-joint (4). Simple (7).
05
Wrist Circles
7.4
Bodyweight
Bodyweight wrist circles (mobility/warmup): zero setup (10), no real stabiliser loading (6), single-joint low-intensity (3), simple (9).
06
Palms-Down Dumbbell Wrist Curl Over A Bench
7.3
Dumbbells
Dumbbell wrist extension over a bench; tiny-ROM single-joint forearm isolation; light free weight.
07
Palms-Up Dumbbell Wrist Curl Over A Bench
7.3
Dumbbells
Dumbbell wrist flexion over a bench; tiny-ROM forearm isolation.
08
Seated Dumbbell Palms-Down Wrist Curl
7.3
Dumbbells
Seated dumbbell wrist extension; tiny-ROM forearm isolation.
09
Seated Dumbbell Palms-Up Wrist Curl
7.3
Dumbbells
Seated dumbbell wrist flexion; tiny-ROM forearm isolation.
10
Seated One-Arm Dumbbell Palms-Up Wrist Curl
7.3
Dumbbells
Single-arm seated dumbbell wrist flexion; forearm isolation, tiny ROM.
11
Side Wrist Pull
7.1
Other · also trains shoulders, lats
Standing cross-body wrist/forearm stretch, no equipment (setup 9), passive (stability 5), single-joint (efficiency 4), trivial (skill 10). 0.4*9+0.3*5+0.2*4+0.1*10=7.1.
12
Dumbbell Lying Pronation
6.8
Dumbbells
Lying dumbbell wrist pronation: free weight low setup, but a niche single-joint forearm isolation, low efficiency.
13
Dumbbell Lying Supination
6.8
Dumbbells
Lying dumbbell wrist supination: free weight low setup, niche single-joint forearm isolation.
14
Rickshaw Carry
6.7
Other · also trains traps, abs, quads
Loaded frame carry (rickshaw). Forearms/grip primary with full-body involvement; Carry pattern correct. Specialist frame (setup 4), heavy stabiliser/anti-sway demand (9), highly compound (9), simple to execute (7). 0.4*4+0.3*9+0.2*9+0.1*7=6.8; proposal 6.7 effectively identical. Duplicate-of Farmer's Walk flag is fair (same carry family).
15
Standing Olympic Plate Hand Squeeze
6.5
Other · also trains biceps
Grab-and-go plate pinch grip, free-load standing, single-joint grip work, beginner.
16
Finger Curls
6.0
Barbell
Barbell finger/grip curl. Forearms + Isolation correct. Moderate plate setup; standing free bar mild stabilisation; tiny-ROM single-joint = low efficiency; easy.
17
Kneeling Forearm Stretch
6.0
Other
Kneeling bodyweight wrist/forearm stretch: no equipment (8), static so minimal stabiliser training (4), single-target static (3), beginner (10).
18
Plate Pinch
6.0
Other
Grab two plates off the rack, low-ish setup. Pinch grip strongly trains forearm/grip stabilisers, free-weight isometric. Single-joint isolation so low efficiency; beginner-accessible.
19
Wrist Roller
6.0
Other · also trains front deltoids
Wrist roller forearm isolation, free-load grab-and-go but front-delt isometric hold, single-joint wrist work.
20
Reverse Barbell Curl
5.8
Barbell · also trains biceps
Pronated standing barbell curl shifting emphasis to the brachioradialis/forearm extensors and brachialis, so Forearms is the better single primary than Biceps. Load the bar (medium setup), full free-weight stabilisation, single-joint low efficiency. Source rates it beginner and it is a standing single-joint curl, so skill stays high at 9 despite the slightly more demanding grip; score 5.8.

Other muscle groups

Quads Chest Triceps Biceps Front deltoids Hamstrings Abs Lats

Train this with Grov How the Grov Score works

Biceps Curl: Dumbbell (Reverse)

Bottoms-Up Clean From The Hang Position

Farmer's Walk

Seated One-Arm Dumbbell Palms-Down Wrist Curl

Wrist Circles

Palms-Down Dumbbell Wrist Curl Over A Bench

Palms-Up Dumbbell Wrist Curl Over A Bench

Seated Dumbbell Palms-Down Wrist Curl

Seated Dumbbell Palms-Up Wrist Curl

Seated One-Arm Dumbbell Palms-Up Wrist Curl

Side Wrist Pull

Dumbbell Lying Pronation

Dumbbell Lying Supination

Rickshaw Carry

Standing Olympic Plate Hand Squeeze

Finger Curls

Kneeling Forearm Stretch

Plate Pinch

Wrist Roller

Reverse Barbell Curl

Other muscle groups