Forearm and Hand
Forearm Flexors exercises
Wrist/finger flexion and grip support.
74
Exercises
33
Primary target
Related exercise guides
Home equipment tiers prioritize bodyweight, walls, chairs, towels, bands, and household loads before gym-only equipment.
Ball Circles on Wall
Proprioception exercise - roll a ball on wall with your palm. Builds wrist control and stability.
Ball Squeeze
Squeeze a stress ball or tennis ball to build grip strength. Good starting point for grip training. Gentle option for arthritis.
Band Biceps Curl
Curl a resistance band to strengthen biceps. Band provides progressive resistance that's easy on joints.
Band Triceps Pressdown
Push a resistance band down to straighten elbows. Good triceps exercise that's easy on the elbow joint.
Band Wrist Extension
Strengthen wrist extensors using resistance band. Important for grip balance and tennis elbow rehab.
Band Wrist Flexion
Strengthen wrist flexors using resistance band. Great for home exercise with variable resistance.
Barbell Deadlift (Conventional)
Foundation barbell hip hinge for total posterior chain strength development.
Barbell Drag Curl
Stand tall holding a barbell with a shoulder-width underhand grip. Drive your elbows back behind your torso and drag the bar up along the front of your body to upper chest height. Lower it along the same path.
Barbell RDL
Barbell Romanian deadlift for hamstring and glute development under heavier load.
Barbell RDL
Barbell Romanian deadlift for maximal posterior chain loading. Advanced exercise requiring excellent hip hinge mechanics.
Battle Ropes
Create waves with heavy ropes for conditioning and arm power. High-intensity exercise for return to sport.
Bent-Over Dumbbell Row
Hinge at the hips and row dumbbells to your ribs. Fundamental free-weight back exercise.
Bent-Over Reverse Fly
Bend over and raise dumbbells out to sides. Works rear shoulders and upper back.
Bent-Over Row
Bend forward and row two dumbbells or barbell. Major back builder.
Biceps Curl Hold
Hold a weight at the mid-point of a biceps curl without moving. Builds elbow flexion strength isometrically.
Biceps Wall Stretch
Stretch your biceps using a wall. Good for improving elbow extension and reducing front-of-elbow tightness.
Bottoms-Up Kettlebell Hold
Hold kettlebell upside down overhead. Extreme stability challenge for shoulder and grip.
Button Practice
Practice buttoning and unbuttoning shirt buttons. Essential dexterity exercise for daily living skills.
Cable Wrist Curl
Wrist curl using cable machine. Provides constant tension throughout range. Good gym alternative to dumbbells.
Chest-Supported Row
Row on incline bench with chest supported. Takes low back out of the equation.
Concentration Curl
Single arm curl with elbow braced on thigh. Eliminates momentum for strict biceps isolation.
Controlled Catch Drills
Toss and catch a ball focusing on wrist stability during catch. Good for return to ball sports.
Conventional Deadlift
The classic barbell deadlift. Builds whole-body strength when performed with proper technique. Requires good hip hinge mechanics.
Dead Hang
Hang from a bar with straight arms. Ultimate grip challenge. Requires strong wrists and healthy shoulders. Not for early rehab.
Dead Hang
Hang from a pull-up bar to decompress your spine and stretch your lats. Simple but powerful for spinal health.
Digi-Flex Individual Finger Press
Use Digi-Flex or similar device to isolate and strengthen individual fingers against calibrated resistance.
Dumbbell Biceps Curl
Classic biceps curl with dumbbells. Fundamental exercise for building elbow flexion strength.
Eccentric Biceps Curl
Focus on the slow lowering phase of biceps curl. Use other arm to help lift, then lower with working arm for 3-5 seconds.
Eccentric Wrist Flexion
Lower a weight slowly using wrist flexors. The gold standard exercise for golfer's elbow rehabilitation. Focus on the slow lowering phase.
Finger Taps (Speed Drill)
Rapidly tap each finger to thumb in sequence. Improves finger speed and coordination.
Foam Water Dumbbell Biceps Curl
You stand chest-deep in a pool holding a foam water dumbbell in each hand with elbows at your sides. You bend your elbows to curl the dumbbells up, then lower them.
Goblet Squat
Squat while holding a weight at your chest. The counterbalance often helps depth and form.
Hammer Curl
Curl with thumbs up (neutral grip) to target brachialis muscle. Often better tolerated than regular curls for people with elbow issues.
Hand Ergometer
Cycling motion with hands on ergometer machine. Builds wrist and forearm endurance. Often used in clinics.
Hangboard Half-Crimp Edge Dead Hang
A hang from a fingerboard edge in the half-crimp grip. You press three fingers at ninety degrees with the thumb under the pointer, lift your feet and hang your body weight.
Hangboard Open-Hand Edge Dead Hang
A hang from a fingerboard edge in the open-hand grip. You set your pointer and pinky fingers out with the middle fingers between, lift your feet and hang still.
Hangboard Sloper-Surface Dead Hang
A hang from the rounded surface of a fingerboard. You drape your whole palms and four fingers flat over the top, lift your feet and hang straight down.
Heavy Slow Wrist Flexion
Lift and lower weight slowly through full wrist flexion range. Both phases are slow and controlled. Progressive loading for tendon rehabilitation.
High Cable Curls
Stand between two high pulleys with the upper arms parallel to the floor and the palms facing in. Curl both handles inward toward the head.
Inverted Row
Row your body up to a bar while lying under it. Like a reverse push-up.
Isometric Fist Squeeze (No Object)
Make a fist and squeeze gently without any object. Basic grip strengthening that requires no equipment.
Kettlebell Bicep Curl
You stand with your feet a little apart, holding one kettlebell with both hands on its handle. You curl it up from arm's length toward your chest, then lower it.
Lat Pulldown
Pull a bar down to chest level. Builds lats and overall back width.
Lateral Lunge (Loaded)
Weighted side lunge for adductor and glute strength in frontal plane.
Lying Cable Curl
Lie on your back on the floor facing a low pulley, holding a straight bar underhand at shoulder width. Curl the bar toward your shoulders while your body stays flat. Lower it back toward your thighs under control.
Machine Bicep Curl
You sit at a weight-selector curl machine with your upper arms against the pads and your hands on the handles. You bend both elbows to bring the handles toward your upper arms, then lower them slowly.
Medicine Ball Biceps Curl
You stand with your feet shoulder-width apart and knees slightly bent, holding a medicine ball in both hands in front of you with straight arms. You bend your elbows to curl the ball toward your chest, then lower it.
Plate Pinch Hold
Pinch weight plates between thumb and fingers. Develops pinch grip strength for functional activities.
Putty Full-Hand Squeeze
Squeeze therapy putty with whole hand. Adjustable resistance through different putty firmness levels.
Putty Squeeze
Squeeze therapy putty for grip strengthening. Putty provides variable resistance and can be graded by stiffness.
Radial Deviation Isometric
Press thumb-side of hand against resistance without moving. Builds radial-side strength for grip and wrist stability.
Radial Deviation Raise
Strengthen thumb-side wrist muscles. Lift weight toward thumb with forearm supported. Use light weight.
Radial Deviation Raises
Raise your thumb side of hand while holding a weight. Targets radial deviation muscles of the wrist and forearm.
Radial Ulnar Deviation ROM
Side-to-side wrist mobility. Move toward your thumb (radial) then toward your pinky (ulnar). Important for many daily activities.
Seated Towel Biceps Curl Against the Foot
You sit in a chair with a towel looped under the middle of one foot and both ends gripped in the same-side fist. You keep your elbow against your side and curl your fist up against the towel, then lower.
Spider Curl
You lie chest-down at a 45-degree slant against the front of a preacher bench, toes on the floor and upper arms on the pad. You grip a barbell palms up at shoulder width, lift it slowly, hold the top for a second, and lower it.
Standing Olympic Plate Hand Squeeze
Stand holding a weight plate by its rim in each hand. Open the fingers so the plates lower under control, then close the hands to raise them.
Steel Mace Offset Biceps Curl
You stand with feet shoulder-width apart, holding a steel mace handle in both hands with its weighted head out past one hand. You bend your elbows to curl the mace up, then lower it.
Straight Arm Pulldown
Pull cable down with straight arms. Isolates lats without bicep involvement.
Stress Ball Sustained Hold
Squeeze stress ball and hold for extended time. Builds grip endurance rather than maximum strength.
Suitcase Carry
Single-sided carry for glute medius, core anti-lateral flexion, and hip stability.
Sumo Deadlift (Dumbbell)
Wide-stance deadlift variation emphasizing glutes and adductors.
Suspension-Strap Bodyweight Biceps Curl
You stand holding two suspension-strap handles and lean back with straight arms and your elbows raised. You bend your elbows to pull your body toward the handles, then straighten them to return.
Towel Dead Hang
Hang from pull-up bar holding towels. Advanced grip training for climbers and athletes.
Towel Wring
Wring out a towel like removing water. Alternating grip and rotation provides good forearm conditioning with minimal equipment.
Towel Wring (Light)
Twist a rolled towel gently in both directions. Combines grip with rotational forearm strength.
Wrist Curl
Classic wrist strengthening exercise. Curl a weight up with palm facing up. Builds flexor strength for grip.
Wrist Flexion Extension ROM
Simple active range of motion exercise for the wrist. Gently bend your wrist up and down to maintain or restore mobility. Safe starting point for most wrist issues.
Wrist Flexion Hold
Sit at a table with your forearm flat on it, wrist just past the edge and palm up. Close your hand into a gentle fist, lift it until it lines up with your forearm, and hold for a few seconds before easing down.
Wrist Flexion Isometric
Push your wrist down against resistance without moving. Key starting exercise for golfer's elbow pain relief. Isometrics reduce pain without stressing tendons.
Wrist Flexor Stretch
Stretch the muscles on the inside of your forearm. These are the muscles affected in golfer's elbow. Stretch gently.
Wrist Roller
Roll a weighted rope up and down using wrist rotation. Comprehensive forearm strengthener using both extension and flexion.