Exercise library
Forearms exercises
9 forearms exercises with form videos, instructions, and coach tips. Hit the optimal 12 to 20 sets per week for hypertrophy with Hypro.
Barbell Curl (Reverse Grip)
Arms (Brachioradialis) · Barbell
Behind the Back Wrist Curl
Arms (Forearms) · Cable
Cable Wrist Curl
Arms (Forearms) · Cable
Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Dumbbell Wrist Extension
Arms (Forearm Extensors) · Dumbbell
Hammer Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Hammer Preacher Curl
Arms (Brachialis, Brachioradialis) · Dumbbell
Reverse Straight Bar Cable Curl
Arms (Forearms, Brachioradialis) · Cable
Standing Dumbbell Wrist Curl
Arms (Forearms) · Dumbbell
Programming forearms for hypertrophy
Aim for 12 to 20 working sets of forearms per week, spread across 2 to 3 sessions, with reps in the 6 to 15 range and most sets taken to 1 to 3 reps in reserve. Hypro tracks every set you log against this target so you stay in the optimal zone without spreadsheets.
12 to 20 sets / week6 to 15 reps1 to 3 RIR