10 Best Forearm Machine Workout Exercises

10 Best Forearm Machine Workout Exercises. If you’re lifting, climbing, or just trying to carry those heavy grocery bags, your forearm strength plays a crucial role in everything you do.

That’s why we’ve developed a range of powerful forearm workout equipment to help you build the strength and endurance you need.

With tools like the Gripzilla Tornado, Dynamo, Spinster, and hand grippers, you’ll be well on your way to stronger, more capable forearms that will support you in every challenge life throws your way.

Let’s understand how you can use these best forearm exercise equipment to your advantage:

1. Cable Wrist Curls

Target: Forearm flexors (inner forearms)

• Set cable pulley to lowest position with straight bar attachment
• Use supinated grip (palms facing up)
• Keep upper arms stable; only move wrists
• Perform 2-3 sets of 8-15 reps
• Benefits: Direct targeting of wrist flexors, improved grip strength

2. Cable Reverse Wrist Curls

Target: Forearm extensors (outer forearms)

• Use pronated grip (palms facing down)
• Set elbows at 90-degree angle
• Focus on extending wrists back toward forearms
• Perform 2-3 sets of 8-15 reps
• Benefits: Balances flexor development, prevents muscle imbalances

3. Wrist Curl Machine

Target: Forearm flexors

• Sit at dedicated wrist curl machine
• Place forearms on pad with wrists hanging over edge
• Curl wrists upward against resistance
• Perform 2-3 sets of 10-20 reps
• Benefits: Isolated forearm flexor development, consistent resistance

4. Reverse Cable Curls

Target: Brachioradialis, forearm extensors

• Use overhand grip on cable bar
• Keep elbows locked at sides
• Curl bar toward chest with pronated grip
• Perform 2-3 sets of 6-10 reps
• Benefits: Builds brachioradialis (largest forearm muscle), allows heavier loading

FITSY Adjustable Forearm Strengthener Wrist Exerciser Equipment for Upper Arm Workout and Strength Training—Hand Grip/Fitness Grip  (Black)

Highlights

• Type: Hand Grip/Fitness Grip
• Exercise Type: Forearm Strengthener Wrist Exerciser
• Color: Black

Description

Strengthen your wrists and develop powerful forearms with this great piece of exercise equipment – the Wrist Exerciser. – Heavy duty steel spring and foam stabilizer pad targets your wrist and forearm muscles. – Adjustable stabilizer pad for regular or reverse wrist curls. – Great for improving firmness and power needed for Golf, Tennis, Bowling, Basketball, and most other sports. – Builds flexor and extensor muscles to improve your grip strength. – Perfect for men and women as it is designed to fit small to large hands. -Small, lightweight and perfect for quick home or office workouts or for taking it while traveling.

5. Cable Radial Deviation

Target: Radial side forearm muscles

• Use D-handle attachment at lowest cable setting
• Stand sideways to the cable and grip with neutral position
• Move thumb up toward wrist
• Perform 2-3 sets of 12-15 reps each arm
• Benefits: Targets often-neglected movement pattern, improves wrist stability

6. Cable Ulnar Deviation

Target: Ulnar side forearm muscles

• Use D-handle at lowest cable position
• Move pinky toward forearm
• Keep arm stable, only move wrist
• Perform 2-3 sets of 12-15 reps each arm
• Benefits: Complements radial deviation, enhances wrist mobility

7. Multi-Station Forearm Machine

Target: Multiple forearm muscles

• Utilizes 3 different exercise positions in one machine:
  • Grip squeeze handles for crushing strength
  • Rotate tubes for rotational strength
  • Side handle rotation for pronation/supination
• Perform 2-3 sets of 10-15 reps each exercise
• Benefits: Space-efficient, targets multiple movement patterns

8. Cable Zottman Curls

Target: Biceps, brachioradialis, forearm rotators

• Curl up with supinated grip (palms up)
• Rotate to pronated grip (palms down) at top
• Lower with pronated grip
• Perform 2-3 sets of 8-12 reps
• Benefits: Combines supination/pronation with strength training

9. Cable Static Holds

Target: Grip strength, forearm endurance

• Use rope attachment at low cable setting
• Hold heavy weight for time
• Progress by increasing weight or duration
• Perform 2-3 sets of 30-60 seconds
• Benefits: Builds grip endurance, great finisher exercise

10. Seated Cable Hammer Curls

Target: Brachioradialis, forearm muscles

• Use rope attachment with neutral grip
• Keep elbows stable throughout movement
• Focus on controlled movement
• Perform 2-3 sets of 8-12 reps
• Benefits: Targets brachioradialis while maintaining neutral wrist position

Building a routine

You can do these forearm exercises on their own or along with your workout routine. Start with a few and then change up your routine after a few weeks by incorporating more exercises.

If you’re doing the exercises in addition to strenuous activity, make sure you don’t fatigue your muscles. You can do some of these exercises for a short time each day, then devote time for a longer session one to two times per week.

Allow for one full day of rest between longer sessions to allow your muscles time to recover.

Cautions and modifications

When performing these exercises, only go to the degree that’s appropriate for your body. Be gentle, and make sure you can maintain smooth, controlled breathing that mimics your movements. Avoid any jerky motions.

Stop if you’re feeling forearm pain or anything beyond a mild sensation. If you experience soreness after these exercises, try icing the affected area and doing light stretching to reduce tension.

If you’re not sure where to begin or would like some guidance, consider speaking with a fitness expert. They could address specific concerns you may have, set you up with a routine, and make sure you’re doing the exercises correctly.

Frequently asked questions

What is the best forearm workout?

An effective forearm workout will target the two groups of muscles in your forearms, which areTrusted Source the extensor and flexor muscles. Some exercises target the forearms directly, such as wrist curls. Others incorporate other muscles to maximize balance, such as pull-ups, farmer’s walks, and fingertip push-ups.

Are forearms hard to grow?

Forearms are not necessarily hard to grow. However, there are more muscles in the forearms than in the upper arm, so results may not show as quickly. Many exercise programs also target larger muscle groups like the core, legs, and chest, so people may not be as consistent with doing forearm exercises as they are with exercises that target these other, larger muscle groups.

Can I use hand grippers every day?

Using a hand gripper could help improve strength and size in your forearms. However, using a hand gripper daily may prevent your forearm muscles from fully recovering. Consider using a hand gripper every other day to let your muscles recover properly.

Training Tips for Maximum Results

Programming Guidelines:

• Frequency: Train forearms 2-3 times per week. Renaissance Periodization
• Volume: Start with 8-12 sets per week, gradually increase
• Intensity: Use 60-70% of 1RM for most exercises
• Rep Ranges:
  • 50% of training in 10-20 rep range
  • 25% in 5-10 rep range
  • 25% in 20-30 rep range

Form Points:

• Keep movements controlled and deliberate
• Focus on the squeeze and contraction
• Don’t neglect the eccentric (lowering) portion
• Allow adequate rest between sessions for recovery

Progressive Overload:

• Gradually increase weight when you can complete all reps with perfect form
• Add extra sets before increasing weight
• Focus on time under tension for endurance exercises

How To Build Huge Forearms—Jeff Nippard

These machine-based forearm exercises will help you develop impressive forearm strength and size while improving your overall grip strength for better performance in other lifts. Remember to be consistent with your training and allow adequate recovery time between sessions.