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Wednesday, March 22, 2023

Awesome Forearm Dumbbell Workouts for Home

You need to incorporate forearm dumbbell workouts into your routine to achieve a complete look. Bigger forearms make you look like a badass and also stronger forearms mean better grip strength.

Stronger and bigger forearms will help you during your big lifts and you’ll have more control during the exercises.

Also, due to having a stronger grip; you’ll be able to do your daily tasks better than before. Like; carrying groceries in one trip will be easier.

You’ll only need a pair of dumbbells to do the exercises. If you want to get something simple, check this out:

Amazon Basics Neoprene Dumbbell

Or if you want to exercise your other body parts more effectively, check the link below:

FLYBIRD Adjustable Dumbbell


Before you start exercising your forearms, you should know that forearms take time to grow. Don’t expect them to grow right away within a week, just be patient and keep exercising without worrying about the results. Exercise properly and enjoy the process.

Forearm Dumbbell Workouts

We’ll be presenting you with a bunch of different exercises, you can make up your own workout. Just keep in mind that, you should exercise your forearms at least 3 times a week. We recommend you, pick 2 exercises for each workout day.

Don’t forget to diet properly by eating enough protein during the day. If you fell short on your protein target, check these articles below;

Is 2 Protein Bars a Day Too Much?

How to Lose Weight with Protein Powder? 9 Versatile Choices!

Let’s start our list of forearm dumbbell workouts;

1. Dumbbell Wrist Curl

Our first exercise is super simple but effective. By isolating your forearm, you can strengthen your forearm and build your grip strength.

Step by step:

  1. Sit on a chair with holding a dumbbell in your right hand.
  2. Put your forearm on your knee, so, you can create the elevation for your wrist.
  3. Your palm should be looking upwards as you slowly lower the dumbbell.
  4. If you are feeling a stretch on your forearm; that means you are doing the exercise right.
  5. Lift the dumbbell by only using your wrist, however, don’t let your forearm lift from your knee.
  6. Do this exercise for 3 sets of 12 for each forearm.

2. Hammer Curl

Hammer curl is not only a forearm exercise that isolates your forearms. Still, by being able to lift more, you can develop your biceps and forearms at the same time.

Step by step:

  1. Stand straight with holding dumbbells in both hands.
  2. As your palms face each other, curl the dumbbells up at your upper chest height.
  3. You should lead the dumbbells upwards by using your forearms.
  4. Your elbow should only tilt a bit forward as you do this exercise, or your shoulders will take over this exercise.
  5. Pause for a sec at the top.
  6. Lower the dumbbells by trying to resist the negative. Don’t let gravity do half of the exercise.
  7. Do this exercise for 3 sets of 12.

3. Reverse Dumbbell Curl

This exercise has pretty much the same movement pattern as hammer curl. However, you only turn your palms downwards to create more tension in your forearms.

Step by step:

  1. Stand straight and don’t forget to breathe properly.
  2. Hold dumbbells in both hands and make sure that your knuckles look forward.
  3. Try to keep your upper arms in the same position as you lift the dumbbells.
  4. Focus on your forearms and don’t rock back and forth. If you can’t lift the dumbbells without moving your back; lower the weight.
  5. Don’t forget to lower the dumbbells by resisting gravity.
  6. Do 3 sets of 12.

4. Reverse Dumbbell Wrist Curl

Reverse dumbbell wrist curl is basically just like the past exercise but this exercise requires you to sit and isolate your forearm.

Step by step:

  1. Sit on a chair and hold a dumbbell in your hand.
  2. Your right forearm needs to rest on your right knee and your palm should look downwards.
  3. Curl the dumbbell up by using your wrist.
  4. Don’t lift your forearm from your knee.
  5. Focus on the stress you create on your forearm, so, you can build up your mind-body connection.
  6. Do 3 sets of 12 for both forearms each.

5. Grip Crush

You can do this exercise without leaving your chair. Don’t lift the dumbbell like in the video.

Step by step:

  1. Sit on a chair with a dumbbell in hand.
  2. Extend your right arm to the floor as your elbow leans to your leg.
  3. Open your hand and let the dumbbell roll to your fingers.
  4. Pull the dumbbell back to inside your palm by using your fingers and wrist.
  5. Do this exercise for 3 sets of 12 for both forearms.

6. Wrist Rotation

This exercise helps you develop strong and firm forearms.

Step by step:

  1. Hold dumbbells in your sides while standing.
  2. Lift the dumbbells and front close to your chest height.
  3. Hold this position and slowly rotate your hands.
  4. Your palms should look up and then turn them back again.
  5. Do 3 sets of 12.

7. Zottman Curl

Compared to the past exercise; Zottman curl requires you to move your forearms up and down as you rotate dumbbells.

Step by step:

  1. Stand straight as you hold dumbbells in both hands.
  2. As you curl the dumbbells up, turn your palms towards the ceiling.
  3. And while you lower the dumbbells turn your palms to the floor.
  4. Do 3 sets of 12.

8. Farmer’s Walk

One of the most effective forearm dumbbell workouts you can do is farmer’s walk. Thanks to it, you’ll be able to develop your functional strength.

Step by step:

  1. Stand straight as you hold two heavy dumbbells at your sides.
  2. Walk from room to room without letting your core relax.
  3. You can walk for a minute as long as you feel your forearms challenged.

9. Drag Curl

Most people do this exercise instead of regular dumbbell curls because they can’t properly do dumbbell curls. This exercise brings your back into the equation.

Step by step:

  1. Stand straight as you hold dumbbells in your hands.
  2. While you curl towards your chest, bring your elbows behind.
  3. Imagine yourself dragging the dumbbells up and behind.
  4. Do 3 sets of 12.

10. Fingertip Pushups

You don’t need dumbbells for this and the next exercise. Bodyweight exercises are also great to develop your functional strength.

Step by step:

  1. Get into a pushup position.
  2. Instead of using the surface of your hands, use your fingertips.
  3. Slowly lower your chest towards the ground.
  4. Push up for 3 sets of 12.

11. Crab Walk

This exercise might feel weird but if you can do it properly you’ll feel the burn in your forearms.

Step by step:

  1. Sit on the floor.
  2. Bridge up into a table position.
  3. Walk by using your hands and feet.
  4. Keep walking like this until you feel the burn in your forearm.

12. Pushup to Row

This exercise combines rows with pushups.

Step by step:

  1. Get into a pushup position and grip the dumbbells.
  2. Do a pushup and as you get back pull the right dumbbell towards your chest.
  3. Bring it down and do the same move for your left side.
  4. Do 3 sets of 12.


We showed 12 exercises for you to make your own forearm dumbbell workouts. If you think an exercise feels weird and bad instead of feeling right; don’t do that exercise. Injuring yourself may seem distant if you’ve never got injured. However, if you push yourself even though it feels wrong, you’ll get there.

Ask yourself each week how did the exercises go, were the workouts felt challenging, and do you feel like you properly recovered? Be honest with yourself, if you feel like you could have done more; you probably should have. So, next week push yourself a bit more but don’t go crazy. You are in a marathon, not a sprint race.

Hopefully, you found the exercises good enough. Tell us in the comments; why do you want to exercise your forearms and what are your goals?

Thank you for reading.

Also, if you want to help us, please share this image!

Awesome Forearm Dumbbell Workouts for Home

If you have any feedback, you can reach us out on our e-mail info@shapeutopia.com

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