Grip and forearm exercises
321 exercises that work the grip muscles of the forearm (forearm flexors), easiest first.
At home or with basic kit 275
- Dead Hang Beginner friendly · Pull-up Bar
- Dead Hang — Feet on Floor (Partial Weight) Beginner friendly · Pull-up Bar
- Finger Extension — Rubber Band Beginner friendly · Resistance Band
- Forearm Pronation / Supination — No Weight Beginner friendly · No equipment
- Partial-Bodyweight Hang Beginner friendly · Pull-up Bar
- Rice Bucket — Fingertip Squeeze Beginner friendly · Rice Bucket
- Rice Bucket — Slow Figure Eight Beginner friendly · Rice Bucket
- Rice Bucket Static Hold Beginner friendly · Rice Bucket
- Wrist CARs Beginner friendly · No equipment
- Wrist Circles Beginner friendly · No equipment
- Wrist Circles — Seated Beginner friendly · No equipment
- Wrist Extensor Stretch Beginner friendly · No equipment
- Wrist Flexor Stretch Beginner friendly · No equipment
- Active Hang Beginner friendly · Pull-up Bar
- Alternate Foot Skip Beginner friendly · Skipping Rope
- Dead Hang — Underhand with Band Assist Beginner friendly · Pull-up Bar, Resistance Band
- Dumbbell Bicep Curl Beginner friendly · Dumbbells
- Finger Extension — Resistance Band Beginner friendly · Resistance Band
- Hammer Curl Beginner friendly · Dumbbells
- Hand-Foot Pattern — 4-Count Slow Beginner friendly · No equipment
- Hanging Shoulder Decompression Beginner friendly · Pull-up Bar
- Indian Club Single Pendulum — Short Arc Beginner friendly · Indian Clubs
- Jump Rope — Slow Rhythm Beginner friendly · Skipping Rope
- Kneeling Forward Breakfall Beginner friendly · No equipment
- Low-Intensity Forearm Tap Drill Beginner friendly · No equipment
- Plate Around the World Beginner friendly · Weight Plates
- Resistance Band Hammer Curl Beginner friendly · Resistance Band
- Resistance Band Rope Pushdown Beginner friendly · Resistance Band
- Resistance Band Tricep Pushdown Beginner friendly · Resistance Band
- Reverse Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Rice Bucket — Finger Extension Beginner friendly · Rice Bucket
- Rice Bucket — Grip Squeeze Beginner friendly · Rice Bucket
- Rice Bucket — Hand Immersion Beginner friendly · Rice Bucket
- Rice Bucket — Wrist Rotation Beginner friendly · Rice Bucket
- Tapping Drill — Simple Alternate Beginner friendly · Dowel / Stick
- Tennis Ball Wall — Dominant Hand Beginner friendly · Tennis Ball, Wall / Door Frame
- Ulnar Deviation — Lighter Dumbbell Beginner friendly · Dumbbells
- Wrist Curl — Dumbbell Beginner friendly · Dumbbells
- Wrist Pronation / Supination — Dumbbell Beginner friendly · Dumbbells
- Wrist Weight-Bearing Extension Beginner friendly · No equipment
- Wrist Weight-Bearing Extension — Fingers to Side Beginner friendly · No equipment
- Ball Drop — Bilateral Catch Beginner friendly · Tennis Ball
- Bimanual — Same Direction Circles Beginner friendly · No equipment
- Clinch Entry Only Beginner friendly · No equipment
- Crush Grip Curl — Alternating Arms Beginner friendly · Dumbbells
- Dead Hang — Overhand Grip Beginner friendly · Pull-up Bar
- Dead Hang — Underhand Grip Beginner friendly · Pull-up Bar
- Dumbbell Reverse Curl Beginner friendly · Dumbbells
- Dumbbell Row Beginner friendly · Dumbbells
- Dumbbell Wrist Roller Beginner friendly · Dumbbells
- Entry and Grip Only Beginner friendly · No equipment
- Entry Turn Only Beginner friendly · No equipment
- Finger Extension — Resistance Band, Pronated Position Beginner friendly · Resistance Band
- Grip Placement Only Beginner friendly · No equipment
- Indian Club Figure Eight — Single Club Beginner friendly · Indian Clubs
- Indian Club Partial Mill — Front Arc Beginner friendly · Indian Clubs
- Indian Club Single Pendulum Beginner friendly · Indian Clubs
- Juggling — 2 Ball Warm-Up Beginner friendly · Juggling Balls
- Kettlebell Around the World Beginner friendly · Kettlebell
- Kettlebell Bottoms-Up Hold — Elbow at 90° Beginner friendly · Kettlebell
- Plate Figure Eight Beginner friendly · Weight Plates
- Plate Pinch — Two Plates Together Beginner friendly · Weight Plates
- Push-Up Position Wrist Circles Beginner friendly · No equipment
- Radial Deviation — Dumbbell Beginner friendly · Dumbbells
- Reaction Ball Drill — Wall Bounce Beginner friendly · Reaction Ball, Wall / Door Frame
- Resistance Band Reverse Curl Beginner friendly · Resistance Band
- Rice Bucket — Finger Extension with Full Pronation Beginner friendly · Rice Bucket
- Rice Bucket — Pinch and Twist Beginner friendly · Rice Bucket
- Static Plum Grip Beginner friendly · No equipment
- Two-Arm Kettlebell Carry Beginner friendly · Kettlebell
- Ulnar Deviation — Dumbbell Beginner friendly · Dumbbells
- Wrist CARs — Weight Bearing Beginner friendly · No equipment
- Wrist Roller — Lighter Plate Beginner friendly · Weight Plates
- Zottman Curl Beginner friendly · Dumbbells
- Active Hang with Scapular Pull Some experience helps · Pull-up Bar
- Body Lock and Lift — No Throw Some experience helps · No equipment
- Catch and Throw — Partner Wall Ball Some experience helps · Medicine Ball
- Crush Grip Dumbbell Curl Some experience helps · Dumbbells
- Dead Hang — Narrow Underhand Some experience helps · Pull-up Bar
- Dead Hang — Weighted Shift Some experience helps · Pull-up Bar
- Dead Hang — Wide Overhand Grip Some experience helps · Pull-up Bar
- Double Under — Single Attempt Some experience helps · Skipping Rope
- Dual-Task Balance — Single Leg, Eyes Open Some experience helps · No equipment
- Dumbbell Muscle Clean Some experience helps · Dumbbells
- Dumbbell Romanian Deadlift — No Straps Some experience helps · Dumbbells
- Dumbbell Step Up Some experience helps · Plyo Box / Step Platform
- Forearm Conditioning Drill Some experience helps · No equipment
- Forearm Pronation / Supination — Heavier End Load Some experience helps · Dumbbells
- Gymnastics Ring Dead Hang Some experience helps · Gymnastics Rings
- Hand-Eye Coordination — Tennis Ball Wall Some experience helps · Tennis Ball, Wall / Door Frame
- Hand-Foot Pattern — Seated Floor Some experience helps · No equipment
- Hanging Knee Raise Some experience helps · Pull-up Bar
- Indian Club Figure Eight Some experience helps · Indian Clubs
- Indian Club Two-Hand Swing Some experience helps · Indian Clubs
- Kettlebell Dead Clean Some experience helps · Kettlebell
- Kettlebell Farmer's Carry Some experience helps · Kettlebell
- Kettlebell Figure Eight Some experience helps · Kettlebell
- Kettlebell Suitcase Carry Some experience helps · Kettlebell
- Kettlebell Swing Some experience helps · Kettlebell
- Knife Hand Strike Drill Some experience helps · No equipment
- Partner Clinch Hold Some experience helps · No equipment
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Plate Figure Eight — Wider Stance Some experience helps · Weight Plates
- Rice Bucket — Grip Squeeze with Extended Duration Some experience helps · Rice Bucket
- Rice Bucket — Rotation with Grip Squeeze Some experience helps · Rice Bucket
- Rice Bucket High Volume Sets Some experience helps · Rice Bucket
- Sandbag Grip Hold — Stationary Some experience helps · Sandbag
- Sandbag Romanian Deadlift Some experience helps · Sandbag
- Single Dumbbell Hang Clean Some experience helps · Dumbbells
- Skipping Some experience helps · Skipping Rope
- Staggered Stance Chest Pass Some experience helps · Medicine Ball
- Two Ball Bounce — Alternating Some experience helps · Tennis Ball
- American Kettlebell Swing Some experience helps · Kettlebell
- Ball Drop Reaction Drill Some experience helps · Tennis Ball
- Breakfall — Forward Some experience helps · No equipment
- Combat Jump Rope Some experience helps · Skipping Rope
- Crush Grip Curl — Thick Handle Dumbbell Some experience helps · Dumbbells
- Dead Hang — Towel Hang Some experience helps · Pull-up Bar, Towel
- Dead Stop Kettlebell Swing Some experience helps · Kettlebell
- Dumbbell Hang High Pull Some experience helps · Dumbbells
- Farmer's Carry Some experience helps · No equipment
- Fingertip Plank Hold Some experience helps · No equipment
- Gorilla Walk — Knuckles Only Some experience helps · No equipment
- Indian Club Double Pendulum Some experience helps · Indian Clubs
- Indian Club Mill Some experience helps · Indian Clubs
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Jump Rope — Speed Some experience helps · Skipping Rope
- Kettlebell Bottoms-Up Hold Some experience helps · Kettlebell
- Kettlebell Bottoms-Up Hold — Stationary Some experience helps · Kettlebell
- Kettlebell Figure Eight with Hold Some experience helps · Kettlebell
- Kettlebell Rack Carry Some experience helps · Kettlebell
- Kettlebell Swings — Cardio Sets Some experience helps · Kettlebell
- Knuckle Push-Up Some experience helps · No equipment
- Medicine Ball Power Clean Some experience helps · Medicine Ball
- Planche Lean Some experience helps · No equipment
- Plate Pinch — Static Hold Some experience helps · Weight Plates
- Proprioceptive Catch — Eyes Closed, Soft Ball Some experience helps · Medicine Ball
- Push-Up Position Wrist Circles — Extended Plank Some experience helps · No equipment
- Radial Deviation — Longer Lever Some experience helps · Dumbbells
- Reaction Ball Drill Some experience helps · Reaction Ball
- Reaction Ball Drill — Ground Bounce Some experience helps · Reaction Ball
- Rice Bucket Pinch — Maximum Load Some experience helps · Rice Bucket
- Rotational Passing Drill Some experience helps · Medicine Ball
- Sandbag Push Press Some experience helps · Sandbag
- Sandbag Rotational Press — Kneeling Some experience helps · Sandbag
- Single Arm Dead Hang Some experience helps · Pull-up Bar
- Single Arm Kettlebell Swing Some experience helps · Kettlebell
- Suitcase Carry Some experience helps · No equipment
- Suitcase Carry with Rotation Some experience helps · Kettlebell
- Tapping Coordination Drill — Sticks Some experience helps · Dowel / Stick
- Tennis Ball Wall — Alternating Hands Some experience helps · Tennis Ball, Wall / Door Frame
- Tennis Ball Wall — Non-Dominant Hand Some experience helps · Tennis Ball, Wall / Door Frame
- Ulnar and Radial Deviation Combined — Single Rep Some experience helps · Dumbbells
- Wrist Roller — Weight Plate Some experience helps · Weight Plates, Dowel / Stick
- Wrist Weight-Bearing Extension — Push-Up Position Some experience helps · No equipment
- Ball Drop — Single Hand Catch Some experience helps · Tennis Ball
- Bimanual Coordination Drill Some experience helps · No equipment
- Clinch Entry to Inside Position Some experience helps · No equipment
- Coordination Bounce — Two Ball Some experience helps · Tennis Ball
- Double Kettlebell Swing Some experience helps · Kettlebell
- Dual-Task Balance — Catch and Hold Some experience helps · Medicine Ball
- Dumbbell Hang Power Clean Some experience helps · Dumbbells
- Gada Mill Some experience helps · Persian Mace / Gada
- Hand-Foot Pattern — 8-Count Complex Some experience helps · No equipment
- Hand-to-Hand Swing Some experience helps · Kettlebell
- Hang Dumbbell Snatch Some experience helps · Dumbbells
- Hanging Leg Raise Some experience helps · Pull-up Bar
- Hub Lift Some experience helps · Weight Plates
- Indian Club Figure Eight — Opposite Direction Some experience helps · Indian Clubs
- Indian Club Opposite-Direction Swing Some experience helps · Indian Clubs
- Juggling — 3 Ball Some experience helps · Juggling Balls
- Kettlebell Bottom-Up Carry Some experience helps · Kettlebell
- Kettlebell Clean Some experience helps · Kettlebell
- Kettlebell High Pull Some experience helps · Kettlebell
- Plate Pinch — Two-Plate Pinch Walk Some experience helps · Weight Plates
- Plate Pinch Carry Some experience helps · Weight Plates
- Pull-up Some experience helps · Pull-up Bar
- Rear Naked Choke Drill Some experience helps · No equipment
- Rotational Clean — Dumbbell Some experience helps · Dumbbells
- Rotational Clean — Kettlebell Some experience helps · Kettlebell
- Rotational Deadlift Some experience helps · Kettlebell
- Rotational Kettlebell Swing Some experience helps · Kettlebell
- Rotational Kettlebell Swing — Alternating Some experience helps · Kettlebell
- Sandbag Clean Some experience helps · Sandbag
- Sandbag Grip Carry Some experience helps · Sandbag
- Sandbag Overhead Press Some experience helps · Sandbag
- Sandbag Rotational Press Some experience helps · Sandbag
- Sandbag Rotational Swing Some experience helps · Sandbag
- Sandbag Rotational Throw Some experience helps · Sandbag
- Sumo Deadlift High Pull Some experience helps · No equipment
- Tapping Drill — Syncopated Some experience helps · Dowel / Stick
- Thai Clinch — Plum Control Some experience helps · No equipment
- Two Ball Bounce — Simultaneous Some experience helps · Tennis Ball
- Back Mount — Choke Entry Drill Advanced · No equipment
- Back Mount and Control Drill Advanced · No equipment
- Ball Drop — Behind Back Catch Advanced · Tennis Ball
- Bear Hug and Lift Drill Advanced · No equipment
- Bimanual — Opposite Direction Circles Advanced · No equipment
- Body Lock Takedown Advanced · No equipment
- Body Lock to Side Trip Advanced · No equipment
- Criss Cross Skip Advanced · Skipping Rope
- Dead Hang — Single-Arm Progression Advanced · Pull-up Bar
- Double Kettlebell Clean Advanced · Kettlebell
- Double Under Combat Intervals Advanced · Skipping Rope
- Double Unders Advanced · Skipping Rope
- Dumbbell Complex Advanced · Dumbbells
- Dumbbell Snatch Advanced · Dumbbells
- Fingertip Push-Up Advanced · No equipment
- Gymnastics Ring False Grip Hold Advanced · Gymnastics Rings
- Hand-Foot Pattern — Reactive (called sequence) Advanced · No equipment
- Indian Club Double Mill Advanced · Indian Clubs
- Inner Thigh Throw — Full Speed Advanced · No equipment
- Jump Rope — Double Under Advanced · Skipping Rope
- Jump Rope — Single Leg Advanced · Skipping Rope
- Kettlebell Bottoms-Up Hold — Eyes Closed Advanced · Kettlebell
- Kettlebell Bottoms-Up Press Advanced · Kettlebell
- Kettlebell Clean and Press Advanced · Kettlebell
- Kettlebell Complex Advanced · Kettlebell
- Kettlebell Jerk Advanced · Kettlebell
- Kettlebell Swing Tabata Advanced · Kettlebell
- Kettlebell Swing to Press Advanced · Kettlebell
- Kettlebell Swing to Snatch Advanced · Kettlebell
- Proprioceptive Catch — Blindfolded Advanced · Medicine Ball
- Reaction Ball Drill — Single Hand Advanced · Reaction Ball
- Ring Pull-up Advanced · Gymnastics Rings
- Rotational Kettlebell Swing — Single Arm Advanced · Kettlebell
- Running Forward Breakfall Advanced · No equipment
- Sandbag Clean and Press Advanced · Sandbag
- Sandbag Rotational Press — Explosive Advanced · Sandbag
- Sandbag Rotational Swing — Lateral Step Advanced · Sandbag
- Sandbag Rotational Swing — Overhead Advanced · Sandbag
- Suitcase Carry with Rotation — Overhead Press Advanced · Kettlebell
- Tapping Drill — Complex Rhythm Pattern Advanced · Dowel / Stick
- Towel Pull-Up Advanced · Pull-up Bar, Towel
- Wrist Roller — Arms Parallel to Floor Advanced · Weight Plates
- Archer Pull-up Advanced · Pull-up Bar
- Bimanual — Circle and Pat Simultaneously Advanced · No equipment
- Devil Press Advanced · Dumbbells
- Double Kettlebell Clean and Press Advanced · Kettlebell
- Double Kettlebell Jerk Advanced · Kettlebell
- Double Kettlebell Windmill Advanced · Kettlebell
- Double Under — Consecutive String Advanced · Skipping Rope
- False Grip Ring Row Advanced · Gymnastics Rings
- Gada Mill — Heavier Load Advanced · Persian Mace / Gada
- Hub Lift — Heavier Plate Advanced · Weight Plates
- Juggling — 3 Ball — Walking Advanced · Juggling Balls
- Kettlebell Bottoms-Up Carry — Heavier Bell Advanced · Kettlebell
- Kettlebell Snatch Advanced · Kettlebell
- One-Arm Knuckle Push-Up Advanced · No equipment
- Plate Pinch Carry — Heavier Plate Advanced · Weight Plates
- Proprioceptive Catch — Eyes Closed, Medicine Ball Advanced · Medicine Ball
- Rear Naked Choke from Dynamic Position Advanced · No equipment
- Sandbag Grip Carry — Fingertip Only Advanced · Sandbag
- Single Arm Swing Tabata Advanced · Kettlebell
- Stone-to-Shoulder Simulation Advanced · Sandbag
- Toes to Bar Advanced · Pull-up Bar
- Two Ball Bounce — Different Rhythms Advanced · Tennis Ball
- Waiter Walk — Heavy Load Advanced · Dumbbells
- Atlas Stone Load to Platform Expert · Sandbag, Plyo Box / Step Platform
- Clapping Pull-up Expert · Pull-up Bar
- Double Kettlebell Snatch Expert · Kettlebell
- Dual-Task Balance — BOSU Single Leg Expert · BOSU Ball, Medicine Ball
- Dual-Task Balance — Single Leg, Eyes Closed Expert · Medicine Ball
- Fingertip Push-Up — Three-Finger Expert · No equipment
- Freestanding Handstand Expert · No equipment
- Juggling — 4 Ball Expert · Juggling Balls
- Muscle-up Expert · Pull-up Bar
- Sandbag Clean and Press — Maximal Load Expert · Sandbag
- Single-Arm Dead Hang — Full Expert · Pull-up Bar
- Towel Pull-Up — Weighted Expert · Pull-up Bar, Towel
- Triple Unders Expert · Skipping Rope
- Freestanding Handstand Push-up Expert · No equipment
- Handstand Walk Expert · No equipment
- One Arm Handstand Expert · No equipment
- One Arm Pull-up Expert · Pull-up Bar
With gym equipment 46
- Barbell Bicep Curl Beginner friendly · Barbell
- Wrist Curl Beginner friendly · Barbell
- Battle Ropes Wave Some experience helps · Battle Ropes
- EZ Bar Reverse Curl Some experience helps · EZ Bar
- Reverse Wrist Curl — Standing Cable Some experience helps · Cable Machine
- Assisted Rope Climb Some experience helps · Climbing Rope
- Barbell Deadlift — Grip Training Some experience helps · Barbell
- Battle Ropes Lateral Wave Some experience helps · Battle Ropes
- Battle Ropes Spiral Some experience helps · Battle Ropes
- Romanian Deadlift Some experience helps · Barbell
- Rowing — Machine Some experience helps · Rowing Machine
- Trap Bar Carry Some experience helps · Trap Bar
- Trap Bar Deadlift Some experience helps · Trap Bar
- Tyre Deadlift Some experience helps · Tyre
- Wrist Curl — Barbell with Finger Roll Some experience helps · Barbell
- Barbell Bent Over Row Some experience helps · Barbell
- Battle Ropes Simultaneous Slam Some experience helps · Battle Ropes
- Hang Clean Pull Some experience helps · Barbell
- Hang High Pull Some experience helps · Barbell
- Heavy Bag Boxing Some experience helps · Heavy Bag, Boxing Gloves
- Heavy Bag Forearm Conditioning Some experience helps · Heavy Bag
- Muscle Clean Some experience helps · Barbell
- Rack Pull Some experience helps · Barbell, Squat Rack
- Single Arm SkiErg Some experience helps · SkiErg Machine
- Underhand Barbell Row Some experience helps · Barbell
- Barbell Deadlift Advanced · Barbell
- Clean Pull Advanced · Barbell
- Hip Throw to Ground Advanced · Padded Mat
- Pendlay Row Advanced · Barbell
- Rowing — Outdoor Advanced · Rowing Boat
- Snatch Pull Advanced · Barbell
- Sumo Deadlift Advanced · Barbell
- Trap Bar Jump Deadlift Advanced · Trap Bar
- Barbell Complex Advanced · Barbell
- Barbell Deadlift — No Straps, Max Load Advanced · Barbell
- Barbell Rotational Clean Advanced · Barbell, Weight Plates
- Hang Power Clean Advanced · Barbell
- Heavy Muscle Clean Advanced · Barbell, Weight Plates
- Power Clean from Blocks Advanced · Barbell, Weight Plates
- Rope Climb Advanced · Climbing Rope
- Rowing Sprints Advanced · Rowing Machine
- Supramaximal Clean Pull Advanced · Barbell, Weight Plates
- Bear Complex Expert · Barbell
- Deficit Deadlift Expert · Barbell, Plyo Box / Step Platform
- Power Clean Expert · Barbell
- Legless Rope Climb Expert · Climbing Rope