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- 2026年11月13日
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Jeff Nippard · 发布于 2025年11月2日
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 – High A tier Reverse grip curls. These are simply awesome for building up the back of your forearms. Your biceps and brachialis can still take over a bit, but these are solid. High A tier. Dumbbell wrist curls Dumbbell wrist curls. Simple, basic, tried and true muscle builder for the anterior forearm. You can overload with weight or reps through a deep full range of motion. Easy S Tier! Dumbbell wrist extensions – S tier Dumbbell wrist extensions are also super basic, but equally effective, except for the back of your forearms. I superset these with curls every week. I gotta go with S tier on these too. Hammer curls – A tier – but preacher is S tier Standard hammer curls are going in A tier since they will smash the back of your forearm, BUT you know what, if you do them on a preacher bench, you increase stability and place more tension on the brachioradialis, so I’m gonna make them the final S tier choice!
