Whenever you pick something up or grab onto something, you engage the forearm muscles. With the forearms being so involved in daily tasks, they get quite a bit of work already. However, in order to make your forearms bigger and stronger, they require progressive overload, like any other muscle.
Although direct forearm training isn’t the most popular topic in the fitness industry, there are several simple, yet effective, exercises you can do to see significant gains in your forearms. And in this article, we are going to cover the best cable exercises you can do for bigger and stronger forearms.
Cables are extremely versatile and place constant tension on the working muscles, making them ideal for hypertrophy training. With a few attachments, you can train all of the actions of the forearms to yield the best results. When most people train the forearms, they typically just do wrist curls, but there’s so much more you can be doing!
Keep reading to find out the best cable forearm exercises!
Table of Contents
- 1 7 Best Cable Forearm Exercises
- 2 Cable-Only Forearm Workout
- 3 Forearm Anatomy
- 4 Frequently Asked Questions
- 5 Wrap-Up
- 6 Other Muscle Groups Exercises
- 6.1 The 7 Best Middle Trap Exercises
- 6.2 The 7 Best Medial Head Tricep Exercises
- 6.3 The 7 Best Lower Trap Exercises
- 6.4 The 9 Best Side Delt Exercises for Broader Shoulders
- 6.5 The 6 Best Cable Hamstring Exercises
- 6.6 The 8 Best Lateral Head Tricep Exercises
- 6.7 The 7 Best Lower Lat Dumbbell Exercises
- 6.8 The 8 Best Long Head Bicep Exercises
- 6.9 The 8 Best Rear Delt Bodyweight Exercises
- 6.10 The 8 Best Long Head Tricep Exercises
- 6.11 The 8 Best Rear Delt Exercises
- 6.12 The 9 Best Rear Delt Dumbbell Exercises [Tested]
- 6.13 The 8 Best Front Delt Dumbbell Exercises
- 6.14 The 9 Best Short Head Bicep Dumbbell Exercises
- 6.15 The 6 Best Cable Rear Delt Exercises (2023)
- 7 References
7 Best Cable Forearm Exercises
- Cable Wrist Curls
- Cable Reverse Wrist Curls
- Cable Radial Deviation
- Cable Ulnar Deviation
- Reverse Cable Curls
- Cable Zottman Curls (Pronation & Supination)
- Cable Static Hold
Here’s our definitive list of the best cable forearm exercises based on safety, effectiveness, and efficiency!
Cable Wrist Curls
Benefits of cable wrist curls
Since we are highlighting forearm training, it’s only right that we start with cable wrist curls! This exercise is a staple movement for anyone looking to increase the size and strength of their forearms.
The cable wrist curl directly targets the wrist flexors, which make up a large portion of the forearm. Think of your wrist flexors as the bicep of the lower arm, whereas the extensors are the triceps of the lower arm.
Beyond increasing the size of your forearms, wrist curls will also help improve your grip strength. Better grip strength will carry over to other exercises, such as the deadlift, farmer’s carry, clean, snatch, and more!
How to perform cable wrist curls
It’s important to note that you can perform this exercise standing or sitting on a bench and supporting your forearms with your legs. We outline how to do the cable wrist curl standing in the instructions below. But in the video demonstration, Jim Stoppani shows you how to do it seated. Try out both options to see what works best for you!
- Adjust the cable pulley to the lowest position, attach a straight bar to the cable, and select an appropriate amount of weight.
- Stand facing the cable with a shoulder-width stance. Lean over and grab the cable with a supinated grip (palms facing up) that’s just inside shoulder width.
- Stand up straight with your arms extended in front of you and your wrists straight. There should be some tension on the cable. This is the starting position.
- Begin the movement by taking a deep breath, bracing your core, and curling your wrist towards your forearm. Keep your upper arm stable and elbow straight throughout the entire movement. The only thing that should be moving is your wrist.
- Once you reach peak contraction, pause for 1-2 seconds before exhaling and lowering the bar back to the starting position by extending your wrist back to neutral.
- Repeat for the desired number of repetitions.
In the video below, Jim Stoppani demonstrates how to perform supported cable wrist curls correctly:
Cable Reverse Wrist Curls
Benefits of cable reverse forearm curls
If you are regularly performing cable wrist curls, it makes sense to pair them with cable reverse wrist curls! You can even super-set (perform one movement after the other without rest) them to save time.
The cable reverse wrist curl directly targets the wrist extensors, which is the opposite of the wrist flexors. If you want to maximize your forearm training, perform wrist curls and reverse wrist curls within the same training program. If you only did one, it would be similar to only training our biceps and not your triceps and vice versa.
Similar to cable wrist curls, this exercise will further strengthen your grip, which will carry over to several other exercises. Not to mention, they are easy to learn and not very taxing, so they do not negatively affect your recovery.
How to perform cable reverse forearm curls
Similar to the cable wrist curl, you can do this exercise standing or seated if you would like to support your forearms on your legs. Try both variations to see what you prefer! In the example below, we outline how to perform this exercise standing.
- Set the cable pulley to the lowest position, attach a straight bar or cambered bar to the cable, and select an appropriate amount of weight.
- Stand facing the cable with a shoulder-width stance. Lean over and grab the cable with a pronated grip (palms facing down) that’s slightly inside shoulder width.
- Stand up straight, then bend your elbows until your arms form a 90-degree angle. Your wrist should be in a neutral position. This is the starting position. Make sure to keep your upper arms stable and elbow bent to 90-degrees throughout the entire movement. The only thing that should be moving is your wrists.
- Begin the movement by inhaling, bracing your core, and extending your wrist back towards your forearm.
- At the top of the rep, hold the contraction for 1-2 seconds before slowly moving your wrist back to neutral.
- Repeat for the desired number of repetitions.
To see how to perform cable reverse wrist curls, watch the video below!
Cable Radial Deviation
Benefits of cable radial deviation
Cable wrist curls and reverse cable wrist curls are the most popular exercises for building the forearms, but the wrist does a lot more than just flex and extend. Two other motions that the wrist can perform are radial deviation and ulnar deviation, also known as abduction and adduction.
Although these movements seem insignificant, you are targeting various muscles of the forearms when performing them. Furthermore, they can help improve the mobility and stability of your wrists. Since we are highlighting the best cable exercises for forearm training, we had to include them!
During radial deviation, you are working the flexor carpi radialis and extensor carpi radialis. The radius is one of the bones that make up your forearm, and it’s located on your thumb side. But we will talk more about anatomy later! This exercise is performed one arm at a time, so it will help correct and/or prevent any muscle imbalances.
How to perform cable radial deviation
- Adjust the cable pulley to the lowest setting, attach a D-handle to the cable, and select an appropriate amount of weight.
- Stand facing away from the cable pulley with a shoulder-width stance. Bend down and grab the handle with your weaker side (left or right) using a neutral grip (palms facing torso with thumb forward).
- Stand up straight with your arm extended and hold the handle at your side. The only thing that should be moving is your hand and wrist.
- Begin the movement by inhaling, bracing your core, and moving your thumb up towards your wrist via radial deviation.
- Once you can’t go any farther up, hold for 1-2 seconds before exhaling and returning your hand back to neutral.
- Repeat for the desired number of repetitions and do the same thing on the other side.
To see how to perform cable radial deviation, check out the video below!
Cable Ulnar Deviation
Benefits of cable ulnar deviation
If you are performing radial deviation exercises, performing ulnar deviation is important because it’s the opposite movement pattern. The cable ulnar deviation exercise targets the flexor carpi ulnaris and extensor carpi ulnaris. The ulna is the other bone that makes up the forearm and it’s located on your pinky side.
This exercise will help increase the mobility, strength, and stability of your wrist. If you have any wrist issues, cable ulnar deviation and cable radial deviation are two exercises that you should add to your workout program!
Since this exercise is performed unilaterally, start with your weaker side and match the number of reps you get with the other arm. This will help correct any strength imbalances.
How to perform cable ulnar deviation
- Adjust the cable pulley to the lowest position, attach a D-handle to it, and select an appropriate amount of weight.
- Stand facing away from the cable pulley with a shoulder-width stance.
- Grab the cable with your weaker side using a neutral grip (palms facing your torso with your thumb facing up). With your arm extended, position it at the side of your body and keep it there throughout the entire movement. The only thing that should be moving is your hand and wrist.
- Begin the movement by inhaling, brace your core, and bring your pinky towards your forearm via ulnar deviation.
- Once you can’t go any farther, hold the contraction for 1-2 seconds.
- Slowly lower your wrist back to neutral.
- Repeat for the desired number of repetitions and do the same thing on the opposite side.
Watch the video below to see how to perform cable ulnar deviation!
Reverse Cable Curls
Benefits of reverse cable curls
Reverse cable curls are known for being an effective bicep-building exercise, but they’re also great at targeting your forearms!
Besides the biceps brachii and brachialis, reverse cable curls work the brachioradialis, which is the most superficial muscle on the radial (thumb) side of the forearm. It’s one of the largest muscles in the forearm, so building it through reverse cable curls is a quick way to increase the overall size of your forearms.
Reverse cable curls also strengthen the forearm extensors, making it a great all-around arm builder. Not to mention, you will be able to lift a lot more weight with this exercise compared to the other ones in this article, so it lends itself well to progressive overload.
Add this curl variation into your routine and watch your arms grow! This exercise can be performed with a straight bar or EZ bar. Try both bars to see what feels best on your wrists.
How to perform reverse cable curls
- Adjust the cable to the lowest setting, attach a straight bar or EZ bar to the cable, and select an appropriate amount of weight.
- Stand facing the cable with a shoulder-width stance. Bend over and grab the bar with a double overhand (pronated) grip that’s about shoulder-width apart.
- Stand up straight with your arms extended in front of you and take 1-2 steps away from the tower.
- Assume a shoulder-width stance, lock your elbows at the sides of your body, and keep your upper arm stable throughout the entire movement. This is the starting position.
- Inhale, brace your core, and begin the movement by bending your arms at the elbows.
- Once you’ve reached full flexion, pause for 1-2 seconds.
- Exhale as you slowly lower the bar back to the starting position.
- Repeat for the desired number of repetitions.
Watch the video below for a video demonstration of the reverse cable curl.
Cable Zottman Curl (Pronation & Supination)
Benefits of cable Zottman curls
The Zottman curl is an old-school bicep curl variation with a twist (literally). The Zottman curls consist of a traditional supinating bicep curl, but on the way down, you twist into a reverse curl. Although it’s an effective bicep exercise, the primary reason that it made this list is because you perform supination and pronation in the same movement.
Similar to ulnar and radial deviation, pronation and supination are two minor, yet important actions that the forearms perform. The forearm muscles responsible for pronation are the pronator teres, pronator quadratus, and brachioradialis. On the other hand, the forearm muscles responsible for supination are primarily the supinator, along with the biceps brachii.
With the Zottman curl, you can train all of these muscles quite efficiently with one exercise! The Zottman curls are usually performed with dumbbells, but you can do it one arm at a time using a D-handle. If you have a cable stack that’s close together, then you do both arms at the same time! It’s all based on equipment availability!
How to perform cable Zottman curls
- Adjust a cable pulley to the lowest position, attach a D-handle to the cable, and select an appropriate amount of weight.
- Stand facing away from the cable, bend down and grab the cable with your right or left arm (whichever is weaker) with a supinated grip (palms facing up).
- Stand up straight and take 1-2 steps away from the cable pulley until there’s tension on the cable. Assume a shoulder-width stance and hold the handle at your side with your arm extended. Keep your elbow locked at your side and upper arm stable throughout the movement.
- Inhale, brace your core, and begin the movement by flexing your arm at your elbow. Focus on bringing your pinky higher than your thumb to achieve greater supination at the top of the rep.
- Once you’ve reached full flexion, hold for 1-2 seconds.
- On the eccentric (lowering) portion, pronate your forearms (palms facing down) and slowly extend your arms back to the starting position.
- Before doing the next rep, move your forearms/wrists back into supination and repeat for the desired number of repetitions.
- Match the number of reps with the other arm.
Watch the video below from Opex Fitness to see how to perform single-arm cable Zottman curls!
Cable Static Hold
Benefits of the cable static hold
The last exercise on our list is a cable static hold. One of the most popular ways to increase your grip strength is simply by holding something heavy for a given period. Static holds are typically performed with dumbbells while walking for a certain distance, also known as farmer’s carries.
This exercise not only trains your forearms, but it’s tremendous for your traps and upper back. The cable static hold is a great finisher to add to the end of your workout when your grip is already fatigued. To make this exercise more difficult, try doing it with a rope attachment!
Unfortunately, there’s no video demonstration for this exercise, but it’s fairly straightforward.
How to perform the cable static hold
- Adjust the cable pulley to the lowest position, attach a rope attachment to the cable, and select an appropriate amount of weight.
- Stand facing the cable, lean forward, and grab the rope with a neutral or pronated grip.
- Take 1-2 steps away from the cable and assume a shoulder-width stance.
- Keep your arms fully extended in front of your body.
- Hold the cable for as long as you can. Time yourself and aim to beat your time or use a heavier weight for the same amount of time.
Cable-Only Forearm Workout
Here’s an example of a cable-only forearm workout that uses Renaissance Periodization’s Forearm (Forearms) Growth Training Tips as a guide!
- Week 1 – 12 sets
- Day 1 – Cable Wrist Curls: 2 sets x 10 reps @ 70%, Cable Reverse Wrist Curls: 2 sets x 12 reps @ 60%
- Day 3 – Cable Reverse Curls: 2 sets x 8 reps @ 75%, Cable Zottman Curls: 2 sets x 10 reps @ 70%
- Day 5 – Cable Ulnar Deviation: 2 sets x 15 reps @ 50%, Cable Radial Deviation: 2 sets x 15 reps @ 50%
- Week 2 – 14 sets
- Day 1 – Cable Wrist Curls: 3 sets x 10 reps @ 70%, Cable Reverse Wrist Curls: 2 sets x 12 reps @ 60%
- Day 3 – Cable Reverse Curls: 3 sets x 8 reps @ 75%, Cable Zottman Curls: 2 sets x 10 reps @ 70%
- Day 5 – Cable Ulnar Deviation: 2 sets x 15 reps @ 50%, Cable Radial Deviation: 2 sets x 15 reps @ 50%
- Week 3 – 16 sets
- Day 1 – Cable Wrist Curls: 3 sets x 10 reps @ 70%, Cable Reverse Wrist Curls: 3 sets x 12 reps @ 60%
- Day 3 – Cable Reverse Curls: 3 sets x 8 reps @ 75%, Cable Zottman Curls: 3 sets x 10 reps @ 70%
- Day 5 – Cable Ulnar Deviation: 2 sets x 15 reps @ 50%, Cable Radial Deviation: 2 sets x 15 reps @ 50%
- Week 4 – 18 sets
- Day 1 – Cable Wrist Curls: 3 sets x 10 reps @ 70%, Cable Reverse Wrist Curls: 3 sets x 12 reps @ 60%
- Day 3 – Cable Reverse Curls: 3 sets x 8 reps @ 75%, Cable Zottman Curls: 3 sets x 10 reps @ 70%
- Day 5 – Cable Ulnar Deviation: 3 sets x 15 reps @ 50%, Cable Radial Deviation: 3 sets x 15 reps @ 50%
- Week 4 – 6 sets (deload)
- Day 1 – Cable Wrist Curls: 1 sets x 10 reps @ 70%, Cable Reverse Wrist Curls: 1 sets x 12 reps @ 60%
- Day 3 – Cable Reverse Curls: 1 sets x 8 reps @ 75%, Cable Zottman Curls: 1 sets x 10 reps @ 70%
- Day 5 – Cable Ulnar Deviation: 1 sets x 15 reps @ 50%, Cable Radial Deviation: 1 sets x 15 reps @ 50%
Forearm Anatomy
There are several muscles that make up the forearm and they can be categorized by their location. The anterior compartment of the forearm is where you will find all of the muscles that flex the wrist and fingers. It’s divided into three layers – superficial, intermediate, and deep.
The superficial layer contains the flexor carpi ulnaris, palmaris longus, flexor carpi radialis, and prontator teres. The intermediate layer only contains the flexor digitorum superficialis. The deep layer contains the pronator quadratus, flexor digitorum profundus, and flexor pollicis longus.
The posterior compartment of the forearm is where you’ll find all of the wrist and finger extensors. It’s divided into just two layers – superficial and deep. The superficial layer contains seven muscles including:
- Brachioradialis
- Extensor carpi radialis longus and brevis
- Extensor digitorum
- Extensor digiti minimi
- Extensor carpi ulnaris
- Anconeus
The deep layer of the posterior compartment contains the following muscles:
- Supinator
- Abductor pollicus longus
- Extensor pollicus longus and brevis
- Extensor indicis
For more information on forearm anatomy, check out teachmeanatomy.info or watch the videos below!
Frequently Asked Questions
The number of times per week you train forearms depends on your ability to recover, how much week volume you’re performing, and availability to train based on your schedule. According to Renaissance Periodization, the optimal training frequency for forearm hypertrophy is somewhere between 3-6 sessions per week.
If you can only make it to the gym 3 times per week, then training your forearms for 5 days isn’t going to work. It is critical to set realistic expectations. Even if you can train 6 days per week, if your forearms are still very sore after the second time of training them, allow them to rest and recover before hitting them again.
Although 3-6 times is the recommendation, you’re going to have to find out what training frequency works best for you.
The forearms are involved in several different exercises, so they don’t necessarily need direct work to maintain. However, if you notice that your grip is weak or you would simply like to increase the size of your forearms, adding in some isolation exercises is a good idea.
If you’re rehabbing from a wrist injury, then performing direct forearm training will likely help decrease the recovery time and hopefully prevent future injuries. Forearm and wrist issues are quite common in the lifting community, so consider doing forearm training to stay in the game a little longer!
The forearms can benefit from training intensities between 30%-85% of your 1-rep max. For optimal results, perform at least half of your direct forearm training between 60-70%. The other half can be performed above 70% and/or below 60%.
Some exercises lend themselves better to a higher training intensity (heavier weight) such as reverse curls and static holds. On the other hand, corrective exercises such as radial and ulnar deviation should be performed with a lighter intensity (lower weight).
For forearm hypertrophy, it’s recommended to do at least 50% of your forearm training in the 10-20 rep range. The other 50% should be evenly divided between the 5-10 rep range and the 20-30 rep range.
As long as you are training close to failure (within 1-4 reps), any of the rep ranges listed above will result in muscle growth and strength gains. Using a variety of rep ranges keeps training fun and stimulates different muscle fiber types, which is ideal for overall hypertrophy.
Wrap-Up
Direct forearm training isn’t the most popular thing in the fitness industry, but it can be very beneficial for those looking to increase their forearm size, improve grip strength, and/or rehab from an injury.
The forearms play a massive role in numerous lifts, including pull-ups, deadlifts, bench presses, cleans, overhead presses, and more. Not to mention, in some sports, such as strongman, having a powerful grip is crucial for success.
The most common forearm exercises are wrist curls and reverse wrist curls, but there are so many other exercises you can do if you want to see improvements in your forearms. Cables are a great way to target all areas of your forearms because they are so versatile.
If you rarely do forearm training, try some of the exercises highlighted in this article and see how it carries over to some of your other lifts in the gym.
Other Muscle Groups Exercises
If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.
References
- Israetel, Mike. Feb. 2020. “Forearm (Forearms) Growth Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/forearm-growth-training-tips
- Jones, Oliver. May, 2022. “Muscles of the Anterior Forearm.” Teach Me Anatomy. https://teachmeanatomy.info/upper-limb/muscles/anterior-forearm/
- Jones, Oliver. March. 2020. “Muscles of the Posterior Forearm.” Teach Me Anatomy. https://teachmeanatomy.info/upper-limb/muscles/posterior-forearm/
