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Forearms Strength Standards

61 exercises targeting forearms.

Forearms Exercises

61

Data Source

2.5M+ Verified Lifts

Barbell Curl
Barbell Biceps, Forearms
Barbell Power Shrug
Barbell Shoulders (Deltoids), Forearms
Cable Hammer Curl
Cable machine, Rope handle Biceps, Forearms
Cable Upright Row
Cable Machine Shoulders (Deltoids), Biceps
Cheat Curl
Barbell Shoulders (Deltoids), Biceps
Chin Ups
Pull-Up Bar Biceps, Forearms
Clean and Jerk
Barbell, Weight Plates Shoulders (Deltoids), Forearms
Clean Pull
Barbell, Weight Plates Forearms, Quadriceps
Deadlift
Barbell, Weight Plates Forearms, Calves
Dumbbell Bench Pull
Adjustable bench, Dumbbells Biceps, Forearms
Dumbbell Concentration Curl
Dumbbell, Bench Biceps, Forearms
Dumbbell Curl
Dumbbells Biceps, Forearms
Dumbbell Reverse Curl
Dumbbells Biceps, Forearms
Dumbbell Tricep Extension
Dumbbell Shoulders (Deltoids), Triceps
Dumbbell Upright Row
Dumbbells Shoulders (Deltoids), Biceps
Dumbbell Wrist Curl
Dumbbell Forearms, Wrist Flexors
Floor Press
Barbell, Dumbbells Shoulders (Deltoids), Triceps
Hammer Curl
Dumbbells Biceps, Forearms
Hanging Knee Raise
Pull-Up Bar Obliques, Forearms
Hex Bar Shrug
Hex Bar Shoulders (Deltoids), Forearms
Incline Cable Curl
Incline Bench, Cable Machine, Straight Bar or EZ-Curl Bar Biceps, Forearms
Incline Dumbbell Curl
Incline Bench, Dumbbells Biceps, Forearms
Incline Hammer Curl
Incline Bench, Dumbbells Biceps, Forearms
Inverted Row
Barbell, Smith Machine Biceps, Forearms
Lying Cable Curl
Cable Machine, Flat Bench, Straight Bar or EZ Bar Biceps, Forearms
Lying Dumbbell Tricep Extension
Dumbbells, Flat Bench Shoulders (Deltoids), Triceps
Lying Tricep Extension
Barbell, EZ Curl Bar, Flat Bench Triceps, Forearms
Machine Bicep Curl
Bicep Curl Machine Biceps, Forearms
Machine Tricep Extension
Tricep Extension Machine Triceps, Forearms
Meadows Row
Barbell, Landmine Attachment (optional) Biceps, Forearms
Muscle Snatch
Barbell Shoulders (Deltoids), Forearms
Neutral Grip Pull Ups
Pull-Up Bar with Parallel Grips Biceps, Forearms
One Arm Cable Bicep Curl
Cable Machine, Single Handle Attachment Biceps, Forearms
One Arm Dumbbell Preacher Curl
Dumbbell, Preacher Bench Biceps, Forearms
One Arm Pull Ups
Pull-up Bar Shoulders (Deltoids), Biceps
One Arm Pulldown
Cable Pulley Machine Biceps, Forearms
Overhead Cable Curl
Cable Machine, Straight or EZ-Curl Bar Biceps, Forearms
Pause Deadlift
Barbell Forearms, Quadriceps
Pendlay Row
Barbell, Weight plates Shoulders (Deltoids), Biceps
Preacher Curl
Preacher Bench, Barbell or Dumbbells Biceps, Forearms
Pull Ups
Pull-Up Bar Shoulders (Deltoids), Biceps
Rack Pull
Barbell, Power Rack Forearms, Quadriceps
Reverse Barbell Curl
Barbell Biceps, Forearms
Reverse Grip Lat Pulldown
Lat Pulldown Machine Biceps, Forearms
Reverse Grip Tricep Pushdown
Cable Machine, Straight Bar Attachment Triceps, Forearms
Reverse Wrist Curl
Dumbbells Forearms
Ring Muscle Ups
Gymnastic Rings Shoulders (Deltoids), Triceps
Seated Cable Row
Cable Machine Biceps, Forearms
Seated Dumbbell Curl
Dumbbells, Bench Biceps, Forearms
Seated Dumbbell Tricep Extension
Dumbbell, Bench Shoulders (Deltoids), Triceps
Snatch Deadlift
Barbell, Weight Plates Forearms, Quadriceps
Spider Curl
Incline Bench, Dumbbells or Barbell Biceps, Forearms
Strict Curl
Barbell, Dumbbells Biceps, Forearms
Tate Press
Dumbbells, Flat Bench Shoulders (Deltoids), Triceps
Toes To Bar
Pull-Up Bar Shoulders (Deltoids), Abdominals
Tricep Pushdown
Cable Machine, Straight or Angled Bar Attachment Shoulders (Deltoids), Triceps
Tricep Rope Pushdown
Cable Machine, Rope Attachment Shoulders (Deltoids), Triceps
Upright Row
Barbell, Dumbbells Shoulders (Deltoids), Biceps
Yates Row
Barbell Biceps, Forearms
Zercher Deadlift
Barbell Biceps, Forearms
Zottman Curl
Dumbbells Biceps, Forearms

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Forearms Strength Standards

How strong should your forearms exercises be? This page shows strength standards for all 61 forearms exercises in our database. Each exercise has standards broken down by bodyweight and age, from Beginner to Elite.

Our standards are based on 2.5M+ verified competition results from powerlifting, weightlifting, and strongman federations worldwide. Click any exercise above to see full bodyweight and age tables, use the interactive calculator, and find out exactly where you stand.

Looking for a specific exercise? Search all 287 exercises or use the E1RM Calculator to estimate your one-rep max first.