Forearms Exercises
119 Free Exercise DB records tag the forearms as a primary or secondary muscle. Tagged inventory and primary-muscle count are ranked separately.
54 beginner · 55 intermediate · 10 advanced, computed across all tagged exercises.
According to the Free Exercise DB corpus on PlainExercise, Forearms ranks #11 of 18 by tagged inventory (119) and #10 by primary-muscle count (25). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).
- Forearms ranks #11 of 18 by tagged inventory (119) and #10 by primary-muscle count (25). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).
- 119 tagged records · 25 primary-field records
- Free Exercise DB (CC0) live extract
Catalog lens
Tagged inventory is not primary-muscle count
According to the Free Exercise DB corpus on PlainExercise, Forearms ranks #11 of 18 by tagged inventory (119) and #10 by primary-muscle count (25). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).
Tagged inventory
#11 of 18
119 tagged records. Shoulders leads tagged.
Primary-muscle count
#10 of 15
25 primary-field records. Quadriceps leads primary.
Forearms vs all muscles by tagged exercise inventory
Where this muscle's Free Exercise DB tagged-record count sits among every muscle with at least one tag (catalog density, not training priority)
119 Top 61% more tagged exercises than 39% of 18 muscles
Muscles, banded by tagged Free Exercise DB record count
Each bar is a band; taller bars hold more muscles. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count and share, and where it sits relative to this entry.
Source Free Exercise DB · 2026-07-10
- 119
- Exercises
- 54
- Beginner-friendly
- 67
- Compound lifts
- 3
- Equipment-free
Forearms exercises by equipment
According to the open Free Exercise DB datasets, the 119 forearms tagged records split across equipment types as below - barbell leads the listed set, and 3 listed records are labeled body only.
Forearms movements by equipment
What the Forearms Exercise Data Reveals
The PlainExercise database catalogues 119 records that tag the forearms as a primary or secondary muscle. That tagged inventory is not the primary-muscle map: According to the Free Exercise DB corpus on PlainExercise, Forearms ranks #11 of 18 by tagged inventory (119) and #10 by primary-muscle count (25). Shoulders is #1 of 18 by tagged inventory (335 records) at primary-count #2 (127) ≠ Quadriceps #1 primary (148 records, tagged #4 at 227).. Within the listed set, 54 are tagged beginner, 55 intermediate, 10 advanced, and 0 carry no explicit level classification. Every record is sourced from the public-domain Free Exercise DB.
Context matters: this database tracks exercise taxonomy. "Primary muscle" is a source field, not a claim that a listed movement isolates the forearms. Compound lifts tagged here may recruit this muscle as a secondary mover. This page is a catalog extract, not medical or personal-training advice.
Beginner (54)
Foundational movements to learn the pattern.
- Alternate Hammer Curldumbbell · isolation
- Alternate Incline Dumbbell Curldumbbell · isolation
- Backward Dragother · compound
- Band Assisted Pull-Upother · compound
- Barbell Curlbarbell · isolation
- Barbell Shrug Behind The Backbarbell · isolation
- Battling Ropesother · compound
- Cable Deadliftscable · compound
- Cable Preacher Curlcable · isolation
- Cable Wrist Curlcable · isolation
- Car Driversbarbell · isolation
- Chin-Upbody only · compound
- Clean Deadliftbarbell · compound
- Clean Shrugbarbell · compound
- Close-Grip EZ Bar Curlbarbell · isolation
- Close-Grip EZ-Bar Curl with Bande-z curl bar · isolation
- Close-Grip Standing Barbell Curlbarbell · isolation
- Concentration Curlsdumbbell · isolation
- Cross Body Hammer Curldumbbell · isolation
- Crucifixother · isolation
- Dumbbell Alternate Bicep Curldumbbell · isolation
- Dumbbell Bicep Curldumbbell · isolation
- Dumbbell Incline Rowdumbbell · compound
- EZ-Bar Skullcrushere-z curl bar · isolation
- Finger Curlsbarbell · isolation
- Kneeling Forearm Stretchisolation
- Leverage Shrugmachine · isolation
- Overhead Stretchcompound
- Palms-Down Dumbbell Wrist Curl Over A Benchdumbbell · isolation
- Palms-Down Wrist Curl Over A Benchbarbell · isolation
- Palms-Up Barbell Wrist Curl Over A Benchbarbell · isolation
- Palms-Up Dumbbell Wrist Curl Over A Benchdumbbell · isolation
- Preacher Hammer Dumbbell Curldumbbell · isolation
- Reverse Barbell Curlbarbell · isolation
- Reverse Cable Curlcable · isolation
- Reverse Plate Curlsother · isolation
- Sandbag Loadother · compound
- Seated Dumbbell Palms-Down Wrist Curldumbbell · isolation
- Seated Dumbbell Palms-Up Wrist Curldumbbell · isolation
- Seated One-Arm Dumbbell Palms-Up Wrist Curldumbbell · isolation
- Seated Palm-Up Barbell Wrist Curlbarbell · isolation
- Seated Palms-Down Barbell Wrist Curlbarbell · isolation
- Seated Two-Arm Palms-Up Low-Pulley Wrist Curlcable · isolation
- Side Wrist Pullisolation
- Single Dumbbell Raisedumbbell · isolation
- Sledgehammer Swingsother · compound
- Standing Concentration Curldumbbell · isolation
- Standing Low-Pulley Deltoid Raisecable · isolation
- Standing Olympic Plate Hand Squeezeother · isolation
- Standing Palms-Up Barbell Behind The Back Wrist Curlbarbell · isolation
- Svend Pressother · compound
- Wrist Circlesbody only · isolation
- Wrist Rollerother · isolation
- Wrist Rotations with Straight Barbarbell · isolation
Intermediate (55)
Movements that require basic strength and coordination.
- Alternating Hang Cleankettlebells · compound
- Atlas Stone Trainerother · compound
- Axle Deadliftother · compound
- Barbell Deadliftbarbell · compound
- Barbell Hack Squatbarbell · compound
- Bench Press - Powerliftingbarbell · compound
- Board Pressbarbell · compound
- Body-Upbody only · isolation
- Bottoms-Up Clean From The Hang Positionkettlebells · compound
- Car Deadliftother · compound
- Cleanbarbell · compound
- Clean Pullbarbell · compound
- Conan's Wheelother · compound
- Deficit Deadliftbarbell · compound
- Double Kettlebell Alternating Hang Cleankettlebells · compound
- Drag Curlbarbell · compound
- Dumbbell Cleandumbbell · compound
- Dumbbell Lying Pronationdumbbell · isolation
- Dumbbell Lying Supinationdumbbell · isolation
- Farmer's Walkother · compound
- Hang Cleanbarbell · compound
- Hang Clean - Below the Kneesbarbell · compound
- Heaving Snatch Balancebarbell · compound
- Incline Barbell Triceps Extensionbarbell · isolation
- Keg Loadother · compound
- Kipping Muscle Upother · compound
- London Bridgesother · compound
- Muscle Upother · compound
- One-Arm Open Palm Kettlebell Cleankettlebells · compound
- Pin Pressesbarbell · compound
- Plate Pinchother · isolation
- Power Cleanbarbell · compound
- Power Snatch from Blocksbarbell · compound
- Rack Deliverybarbell · compound
- Rack Pull with Bandsbarbell · compound
- Rack Pullsbarbell · compound
- Reverse Band Bench Pressbarbell · compound
- Reverse Band Box Squatbarbell · compound
- Reverse Barbell Preacher Curlse-z curl bar · isolation
- Rickshaw Carryother · compound
- Rickshaw Deadliftother · compound
- Romanian Deadlift from Deficitbarbell · compound
- Rope Climbother · compound
- Seated One-Arm Dumbbell Palms-Down Wrist Curldumbbell · isolation
- Side To Side Chinsother · compound
- Snatch Deadliftbarbell · compound
- Snatch Shrugbarbell · compound
- Split Cleanbarbell · compound
- Standing Dumbbell Reverse Curldumbbell · isolation
- Sumo Deadliftbarbell · compound
- Sumo Deadlift with Bandsbarbell · compound
- Sumo Deadlift with Chainsbarbell · compound
- Tire Flipother · compound
- Zottman Curldumbbell · isolation
- Zottman Preacher Curldumbbell · isolation
Advanced (10)
Complex or highly loaded movements for experienced lifters.
- Atlas Stonesother · compound
- Circus Bellother · compound
- Deadlift with Bandsbarbell · compound
- Deadlift with Chainsbarbell · compound
- Hang Snatchbarbell · compound
- Hang Snatch - Below Kneesbarbell · compound
- One Arm Chin-Upother · compound
- Reverse Band Sumo Deadliftbarbell · compound
- Snatch from Blocksbarbell · compound
- Split Snatchbarbell · compound
Nationwide muscle groups with similar catalog scale
Two Free Exercise DB peer sets for Forearms, each excluding this muscle so the neighborhoods are attribute-based, not self-containment (the exercise lists above stay the within-group path).
Similar tagged inventory
Nearest other muscles by primary+secondary tagged records (119 here).
Similar primary-muscle count
Nearest other muscles by exercises where this muscle is the primary field (25 here).