The Best & Worst Forearms Exercises

By Jeff Nippard

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Forearm exercise tier list! Three will make it into S tier! Barbell isometric holds – C tier Barbell isometric holds. These are great for building grip strength, but… they’ll also fatigue your back, traps, core and every stabilizer top to bottom.. So if you’re simply trying to grow your forearms, they’re a very inefficient way to do it. High C tier. Farmer’s carries – B tier Farmer’s carries are fun since you’re moving through space, and I love them as an athletic movement, but since they're so fatiguing on so muscles, I can’t say they're the best for forearm growth specifically. High B tier. Plate pinches - A tier Plate pinches – actually underrated. These are a fun way to progressively overload by trying to add some time each week. Low A tier. Hand Gripper – C tier Hand grippers are good for some forearm work at home. But it’s tricky to hit true failure, and since there’s fixed resistance, you’re limited to overloading reps. The best I can do is C tier. Reverse grip curls

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