Body · 38 training options

Forearms

38 matching training options

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Exercises

Barbell Bent-Over Row
Core, Erectors, Forearms, Lats, Rear Delts, Rhomboids, Traps
Barbell Clean
Core, Forearms, Glutes, Hamstrings, Lats, Quads, Shoulders, Traps
Barbell Romanian Deadlift (RDL)
Erectors, Forearms, Glutes, Hamstrings, Lower Back
Farmer’s Carry
Core, Forearms, Legs, Shoulders
Hanging Knee Raise
Core, Forearms, Hip Flexors, Shoulders
Hanging Leg Raise
Abs, Forearms, Hip Flexors, Shoulders
Kettlebell Alternating Snatch
Back, Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Clean
Core, Forearms, Glutes, Hamstrings, Shoulders
Kettlebell Deadlift High Pull
Core, Forearms, Glutes, Hamstrings, Shoulders, Traps
Kettlebell Hang Clean
Core, Forearms, Glutes, Hamstrings, Lats, Shoulders, Upper Back
Kettlebell Snatch
Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps
Kettlebell Suitcase Deadlift
Core, Forearms, Glutes, Hamstrings, Obliques
Kettlebell Suitcase Deadlift to March
Abs, Calves, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Kettlebell Suitcase March
Abs, Erectors, Forearms, Glutes, Hamstrings, Hip Flexors, Obliques, Traps
Pull-Up Hold
Biceps, Core, Forearms, Lats
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Carry
Core, Forearms, Glutes, Hamstrings, Quads, Upper Back
Sandbag Bear Hug Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads
Sandbag Clean
Core, Forearms, Glutes, Hamstrings, Lats
Sandbag Zercher Squat
Core, Erectors, Forearms, Glutes, Hamstrings, Quads

Workouts

15 min · Beginner
15-Minute Core and Carry
Loaded carries and anti-rotation work for a stronger trunk, better posture and grip that won't let go.
Includes forearms in linked exercises
15 min · Intermediate
15-Minute Kettlebell EMOM
A fast, full-body kettlebell session: one exercise at the start of every minute for 15 minutes, rest for whatever's left.
Includes forearms in linked exercises
30 min · Beginner
30-Minute Full-Body Strength
The three big patterns (squat, hinge and press) plus a row, done as straight sets for steady strength gains.
Includes forearms in linked exercises
30 min · Intermediate
30-Minute HYROX Stations Circuit
A scaled tour of all eight HYROX stations with short runs between, to practise transitions and pacing.
Includes forearms in linked exercises
30 min · Beginner
30-Minute Mobility and Stability
A slow, controlled session for hips, shoulders and trunk. Great on recovery days or before a heavy session.
Includes forearms in linked exercises
30 min · Intermediate
30-Minute Sandbag Strongman
Awkward-object strength: lifting, carrying and shouldering a sandbag, the real-world way to build grit.
Includes forearms in linked exercises
45 min · Intermediate
45-Minute Dumbbell Fat Loss
Strength and conditioning supersets with a pair of dumbbells and a rower, to burn energy and keep muscle.
Includes forearms in linked exercises
60 min · Intermediate
60-Minute Full-Body Hypertrophy
A complete muscle-building session that hits legs, push and pull in one hour.
Includes forearms in linked exercises
60 min · Advanced
60-Minute HYROX Half Simulation
Half-distance race simulation: 8 × 500 m runs with every HYROX station at half volume.
Includes forearms in linked exercises

Programmes

12 weeks · Intermediate
12-Week Half Marathon
Twelve weeks of structured running plus strength work to get you to the half-marathon start line strong.
Includes forearms in linked sessions
12 weeks · Intermediate
12-Week HYROX Race Prep
Stations, running engine and race simulations, four days a week, to arrive at HYROX fit and confident.
Includes forearms in linked sessions
12 weeks · Intermediate
12-Week Muscle Gain
An upper/lower split, four days a week, built around progressive overload for steady, visible muscle gain.
Includes forearms in linked sessions
16 weeks · Intermediate
16-Week Marathon
A classic 16-week marathon build: intervals, tempo, mobility and a long run that grows to three hours.
Includes forearms in linked sessions
4 weeks · Beginner
4-Week Beginner Starter
Three short sessions a week to build the habit, learn the basic lifts and get moving again.
Includes forearms in linked sessions
6 weeks · Beginner
6-Week Fat-Loss Kickstart
Four sessions a week mixing circuits, strength and easy cardio to start losing fat and keep it off.
Includes forearms in linked sessions
8 weeks · Intermediate
8-Week 10k Plan
Speed, tempo and long runs plus one mobility day to run a strong 10k.
Includes forearms in linked sessions
8 weeks · Intermediate
8-Week Strength Foundations
Three heavy days a week on the big lifts, carries and sandbag work to build a strong base.
Includes forearms in linked sessions
8 weeks · Intermediate
8-Week Weight Loss
Two strength-based fat-loss sessions plus two conditioning days a week, building over eight weeks.
Includes forearms in linked sessions

Exercises

Barbell Bent-Over Row

Barbell Clean

Barbell Romanian Deadlift (RDL)

Farmer’s Carry

Hanging Knee Raise

Hanging Leg Raise

Kettlebell Alternating Snatch

Kettlebell Clean

Kettlebell Deadlift High Pull

Kettlebell Hang Clean

Kettlebell Snatch

Kettlebell Suitcase Deadlift

Kettlebell Suitcase Deadlift to March

Kettlebell Suitcase March

Pull-Up Hold

Sandbag Bear Hug Carry

Sandbag Bear Hug Carry

Sandbag Bear Hug Squat

Sandbag Clean

Sandbag Zercher Squat

Workouts

15-Minute Core and Carry

15-Minute Kettlebell EMOM

30-Minute Full-Body Strength

30-Minute HYROX Stations Circuit

30-Minute Mobility and Stability

30-Minute Sandbag Strongman

45-Minute Dumbbell Fat Loss

60-Minute Full-Body Hypertrophy

60-Minute HYROX Half Simulation

Programmes

12-Week Half Marathon

12-Week HYROX Race Prep

12-Week Muscle Gain

16-Week Marathon

4-Week Beginner Starter

6-Week Fat-Loss Kickstart

8-Week 10k Plan

8-Week Strength Foundations

8-Week Weight Loss

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