Two dumbbell forearm exercises for you guys:

  • Dumbbell Wrist Curls
  • Dumbbell Forearm Curls

That's it? Yes, unfortunately forearms can't be trained with a big variety of workouts. There are only these two exercises that you can do with dumbbells.

The best results can be obtained with barbell exercises because the barbell forces you to keep your palms facing up or down correctly, which is more difficult with dumbbells due to the excessive freedom of movement.

Dumbbell Forearm Exercises

Wrist Curls

Sit on a flat bench and place your forearm on it, making sure that the wrist is at the edge, allowing you to do wrist curls. Your hand, therefore, is outside of the bench, holding the dumbbell with palm facing up.

Extend our forearm allowing the weight to slide down your fingers a bit and let your wrist bend down.

The curl, bringing the dumbbell up through the movement of your wrist.

Don't lift your elbow, the only joint that rotates must be the wrist.

Dumbbell Forearm Exercises - Wrist Curl Start

Dumbbell Forearm Exercises - Wrist Curl Finish

Note: you can do wrist curls also with palms facing down, but you probably can not sit on the bench like in the picture.

The best option is to kneel beside the bench and find a position that allows you to place your forearm flat on the bench with your hand outside.

Forearm Curls

The difficulty of doing dumbbell forearm curls comes from the fact that you have to keep your palms facing down the whole time, and it's hard if you're lifting weights.

To learn the movement, imagine doing it holding a flat barbell.

Keep the upper arms adherent to your body, and in vertical position.

Then do the curl, moving only the forearm.

Dumbbell Forearm Exercises - Forearm Curl Start

Dumbbell Forearm Exercises - Forearm Curl Finish

Note: another similar exercise where you work, at least in part, forearms is a bicep exercise called hammer curls. For that exercise you hold the dumbbells vertical (so the palms face your body) and that's why it helps training forearm muscles too.

Looking to Buy Dumbbells? Here Some Ideas

I realize that not everybody can have a set of N dumbbells at home, because the truth is...they take a lot of room. That's why, if you're looking to buy dumbbells to use at home, I strongly recommend the following types. My favourites are the Bowflex adjustable dumbbells, even though I have different types. In fact, they're not the only ones out there. For example I have a different type of adjustable dumbbells, those where you add the plates to obtain the desired weight. I prefer the Bowflex dumbbells because you can change the weight in one "click". I had a chance to use the last model I showed you when I trained in a hotel is the actual pair I used:


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