Best Forearms Exercises for Fat Loss — Top 10 Ranked
Building forearms while losing fat requires the right exercise selection. Not all forearms exercises are created equal — some are dramatically better for fat loss than others. We ranked these based on muscle activation, progressive overload potential, and how well they match the 10-15 reps rep range that fat loss training demands.
Exercises are ranked by: (1) Forearms muscle activation percentage, (2) compatibility with 10-15 reps rep ranges, (3) progressive overload potential, and (4) injury safety at the required intensity.
Wrist curls isolate the forearm flexors. Rest your forearms on your thighs or a bench with wrists hanging over the edge, and curl the weight by flexing your wrists.
Key Form Cue
Rest your forearms on your thighs or a bench with wrists hanging over the edge.
The behind-the-back wrist curl targets the forearm flexors from a stretched position by curling a barbell held behind your glutes. It allows heavier loads than traditional wrist curls because of the more natural wrist angle.
Key Form Cue
Stand with a barbell held behind you, palms facing backward, arms fully extended.
The bottoms-up hold challenges grip and forearm stability by balancing a kettlebell upside down at shoulder height. The unstable load forces maximum grip activation and builds crushing forearm strength.
Key Form Cue
Clean a kettlebell to shoulder height but flip it so the bottom faces the ceiling.
The cable wrist curl provides constant tension throughout the entire range of motion, unlike the dead spot at the top of barbell wrist curls. Sit facing a low cable and curl the bar using only wrist flexion.
Key Form Cue
Sit facing a low cable with a straight bar attachment, forearms resting on your thighs.
The dumbbell finger curl isolates the finger flexors by letting a dumbbell roll to the fingertips and curling it back into the palm. It builds the deep grip strength needed for deadlifts and rowing movements.
Key Form Cue
Sit with your forearm resting on your thigh, palm up, holding a dumbbell.
The Smith machine wrist curl uses the fixed bar path to allow heavier wrist curls without worrying about balance. Kneel in front of the machine, rest forearms on a bench, and curl the bar with wrist flexion.
Key Form Cue
Kneel in front of a Smith machine with your forearms resting on a flat bench, wrists hanging over the edge.
Reverse wrist curls target the forearm extensors — the muscles on top of the forearm. They balance the forearm flexors and help prevent wrist injuries and tennis elbow.
Key Form Cue
Rest your forearms on your thighs or a bench with wrists hanging over, palms facing down.
Plate pinches build crushing grip strength and thumb strength. Hold two weight plates together smooth-side-out between your thumb and fingers for time.
Key Form Cue
Place two plates together with the smooth sides facing out.
The dumbbell wrist rotation works the pronators and supinators of the forearm by rotating a dumbbell from palm-down to palm-up. It builds the rotational strength needed for sports and grip-heavy exercises.
Key Form Cue
Rest your forearm on a bench or your thigh with the wrist hanging over the edge.
The towel hang drapes a towel over a pull-up bar and hangs from the towel ends, forcing the fingers and forearms to work much harder than a standard dead hang. It is one of the best grip builders available.
Key Form Cue
Drape a thick towel over a pull-up bar so both ends hang down evenly.
Put these exercises into a real program
Revy's AI combines the best exercises for your goals into a personalized training program with progressive overload built in.