Best Wrist Exercises and Forearm Exercises for Men and Women: Increase Grip Strength
With Wrist and Forearm Workouts

Here are some of the best forearm exercises for men and women to include in your forearm workouts. These are also great wrist exercises to strengthen weak wrists and hands.

The wrists and forearms are often neglected, but here are some ways to strengthen your forearm and wrist muscles.

You can use dumbbells, barbells, cables or any other tool that can add resistance to certain wrist motions.

The wrist moves in 6 main directions: forwards (flexion), backwards (extension), outwards (radial deviation or abduction), inwards (ulnar deviation or adduction), turning up/ palms up (supination), and turning down/ palms down (pronation).

All of the muscles that move the wrist are located in the forearm area, so when you move your wrists you strengthen your wrists and forearms.

Dumbbell Forearm Exercises

Seated Dumbbell Wrist Curls
Dumbbell Reverse Wrist Curls
Dumbbell Pronation and Supination
Dumbbell Abduction (Radial Deviation)
Dumbbell Adduction (Ulnar Deviation)

Barbell Exercises for the Wrists

Barbell Wrist Curls
Barbell Reverse Wrist Curls

Wrist Strengthening Exercises

Wrist Rolls/ Rolling a Rope Over a Stick

Pulling and Gripping Exercises for the Forearms

In addition, to exercises that move the wrist, any exercise that requires you to grip or hold on to weights will strengthen your grip strength and forearm muscles.

Many back exercises, like pull ups, the lat pull down machine, the seated row, dumbbell rows, or the barbell row will increase grip strength.

Also, many trapezius exercises, like shrugs or the farmer's walk will work on grip strength.

Even leg exercises that use dumbbells (like dumbbell squats, lunges, or dead lifts work on your grip. And, one of the best leg exercises to increase grip strength is the barbell dead lift.

Any time you have to hold onto weights or pull weights you will be working on your forearm muscles and grip strength.

Anatomy of the Forearm Muscles

Learn more about the anatomy of the forearm muscles.

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