Forearms

Heads and regions

Flexors
Extensors
Brachioradialis

What it does

Wrist flexion / extension
Grip
Elbow flexion (neutral)

How to train it

Train extensors too, not just curls — balanced forearms are healthier elbows.
Timed holds beat rep counting for grip. Aim for 30-60 second sets.
Stack forearm work at the end of a session so it does not sabotage your pulling.

Common questions

How many sets of forearms a week?

4 to 10 hard sets, spread over 2-3x per week. A hard set is one taken close to failure — warm-ups and easy back-off sets do not count towards it. Below that range you are maintaining rather than building; above it, for most people, the extra sets cost more recovery than they buy.

How often should I train forearms?

2-3x per week. Splitting the week's sets across more than one session means each one is done fresher, and the quality of the last set matters more than the number of them. With 10 movements to choose from there is no need to repeat the same session twice.

Where should a beginner start?

6 of the 10 movements here are rated for a beginner. They are all isolation movements, which is usual for a muscle this size — pick two, and add load before you add sets.

What else works the forearms

23 other movements in the library train the forearms as a secondary mover rather than as the target. That volume is real and it counts: if a week already contains a lot of these, the direct work needed to reach 4–10 sets is at the lower end of the range, not the upper.

11 more, across the whole library.