How many sets of forearms per week?

Direct forearm work is usually 4 to 10 hard sets a week. More than that tends to limit the grip you need for rows and pulldowns. FlexFit keeps the dose small and adds a set only when you are logging the work cleanly.

Do rows count as forearm training?

They load the grip, but they do not take the wrist through flexion and extension. Add wrist curls or a dead hang if you want the wrist muscles themselves. FlexFit programs those as their own movements.

Forearms Exercises

The forearms flex and extend the wrist, and they are what hold on during pulls and carries. Wrist curls and reverse wrist curls train the two directions. Dead hangs, plate pinches, and farmer's walks train grip without curling the wrist. FlexFit programs a small amount of direct forearm work and picks dumbbell or bodyweight versions from what you have.

How to train forearms

Use about 12 to 20 reps for wrist curls, and timed holds of 20 to 40 seconds for hangs and pinches. One wrist-flexion movement and one grip hold is enough for a week. Rows and deadlifts already tax your grip, so keep the direct sets short and stop before the next day's pulls fail because your hands give out.

How FlexFit programs forearms

At home, FlexFit programs wrist curls, reverse wrist curls, dead hangs, and farmer's walks with dumbbells. At the gym it uses the same patterns and can add a barbell reverse curl. Targets come from your program's current week and the last time you logged the movement.

Forearms exercises in FlexFit's library

Dead Hang
Grip a pull-up bar with both hands slightly wider than shoulder-width, using an overhand grip. Hang with arms fully...
Farmer's Walk (Forearms)
Stand tall with a heavy dumbbell in each hand, arms hanging straight down at your sides. Let your shoulders settle...
Reverse Wrist Curl
Sit on a bench with your forearms resting on your thighs, palms facing down. Hold a dumbbell in each hand with your...
Wrist Curl
Sit on a bench and rest your forearms on your thighs with wrists extended just beyond your knees, palms facing up....

Forearms training questions

How many sets of forearms per week?: Direct forearm work is usually 4 to 10 hard sets a week. More than that tends to limit the grip you need for rows and pulldowns. FlexFit keeps the dose small and adds a set only when you are logging the work cleanly.
Do rows count as forearm training?: They load the grip, but they do not take the wrist through flexion and extension. Add wrist curls or a dead hang if you want the wrist muscles themselves. FlexFit programs those as their own movements.