Forearms

The muscles between your elbow and wrist, used for grip.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Warm up first

Do these to loosen up, then do your warm-up set before your working sets.

Wrist circles10 each way
Make slow circles with both fists.
Wrist flexor and extensor stretch15 seconds each way
Arm straight out, gently pull your fingers back, then push the back of your hand down.
Fist clenches15 reps
Squeeze your hands into tight fists, then spread your fingers wide.

Choose from each group below.

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Forearms

The muscles between your elbow and wrist, used for grip.

Warm-up: 1 set; About 50% of your working weight, or lighter, for as many reps as you like.
Working sets: 2–3; 2 is recommended. Take each set close to failure.
Reps: 6–10; Recommended for every exercise. Some exercises also list another range that suits them.
Rest: 3+ min; At least 3 minutes, or until you feel ready. Take 5 or more if you need it, because resting too little costs you reps.

Do these to loosen up, then do your warm-up set before your working sets.

Wrist circles10 each way
Make slow circles with both fists.
Wrist flexor and extensor stretch15 seconds each way
Arm straight out, gently pull your fingers back, then push the back of your hand down.
Fist clenches15 reps
Squeeze your hands into tight fists, then spread your fingers wide.

Pick 1 exercises

Choose from each group below.