You probably work your biceps and triceps on arm day, but are you remembering your forearms, too?

Heres a guide to the best ways to work them.

You may not realize it, but the muscles that control your fingers are almost all in your forearm!

There are long tendons that connect those muscles to our fingers.

Not very convenient for being able to pick things up.

Our forearms contain lots of muscles for different purposes.

Here are some of the main muscle groups:

Finger extensors, which help you straighten your fingers.

These are on the back of the forearm.

Finger flexors, which help you curl your fingers.

These are on the underside of the forearm.

Wrist extensors, which help you straighten your wrist or cock it back.

These are on the back of the forearm, near the finger extensors.

Wrist flexors, which help you bend your wrist forward.

They are near the finger flexors.

Supinator and pronator musclesthat help you turn your forearm palm-up or palm-down.

Lets look at some of the best ways to work each.

Conveniently, you’re able to combine them into the same workout.

My favorite is to do one then the other, with a barbell, while standing.

You could also combine these in the same rep, curling the fingers, then the wrist.

you’re free to use a barbell or dumbbells.

Reverse-gripbicepcurls can help with that.

(You work your biceps in addition.)

This works your pronator muscles isometrically.

But I actually prefer a Zottman curl for this purpose.

Use a dumbbell at the same weight you would use for a normal set of curls.

Raise the dumbbell palm-up, then turn your hand palm-down and slowly lower it back to the starting position.

Also, they just look cool.

With that in mind, I cant end this list without talking about exercises forsupport grip.

Support grip is what we call the position where were holding somethinglike a barbellin our hand.

If these are too hard, prop your feet up on a bench.

If theyre too easy, use one full hand and only a few fingers on the other hand.

(Or just do them one-handed if you are a grip rockstar.)

Barbell holds: These are great at the end of a deadlift session.

you might take some weight off the bar, if you like.

Then pick up the barbell and hold it as long as you could.

Carry them across the room, or if space is limited, march in place.

For any of these exercises, you wont do sets of reps.