Anatomy
45 movements train it
Forearms
Not a list of exercises for forearms. A ranking of how much of a set each movement actually credits to your forearms — a different question, and the one that decides whether your week adds up.
Trains it directly · 1
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 44
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Zottman Curl0.50
- Hammer Curl0.40
- Weighted Pull-Up0.40
- Backpack Curl0.35
- Hang Power Clean0.35
- Hex Bar Deadlift0.35
- Neutral-Grip Pull-Up0.35
- Power Clean0.35
- Pull-Up0.35
- Wide-Grip Pull-Up0.35
- Backpack Shrug0.30
- Chin-Up0.30
- DB Curl0.30
- Dumbbell Hang Clean0.30
- EZ Bar Curl0.30
- Hanging Leg Raise0.30
- Sumo Deadlift0.30
- Toes-to-Bar0.30
- Assisted Pull-Up0.25
- Dumbbell Bent-Over Row0.25
- Dumbbell Deadlift0.25
- Hanging Knee Raise0.25
- Incline DB Curl0.25
- Meadows Row0.25
- Preacher Curl0.25
- Resistance Band Curl0.25
- Romanian Deadlift0.25
- Single-Arm DB Row0.25
- Cable Row0.20
- Chest-Supported DB Row0.20
- Concentration Curl0.20
- Face-Away Cable Row0.20
- Half-Kneeling Cable Row0.20
- Incline DB Row0.20
- Inverted Row0.20
- Lat Pulldown0.20
- Seal Row0.20
- Seated Cable Row0.20
- Single-Arm Cable Row0.20
- TRX Row0.20
- Wide-Grip Cable Row0.20
- Windshield Wiper0.20
- Resistance Band Row0.15
- Single-Leg RDL0.15
The heaviest hitter here is Bar Hang at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.