Strong and mascular arms

It’s what every guy desires, right???

Women see strong forearms and think you can do everything: fend off a mugger, build a house, etc.

Apart from grabbing a woman’s attention

Forearms are important, they help us with day to day activities, like; opening glass jars and lifting grocery bags out of the trunk.

RELATED: 8 Best Home Bicep & Tricep Exercises [NO EQUIPMENT]

Anyway, without wasting any more of your time

Here Is A List Of 10 Best Dumbbell Forearm Exercises And Workout Routines: to build bigger and stronger forearms at home [IN NO TIME]

1. Dumbbell Wrist Curl

Dumbbell curls are an isolation exercise, great for anyone looking to build and strengthen forearms.

MUSCLES WORKED:

  • Forearms
  • Wrist flexors
  • Wrist entensors
  • Brachioradialis muscle

How TO?

Step 1 – Sit on a flat bench, and lean forward.

Step 2 – Grab some moderately light dumbbells with an underhand grip (palms up) and rest your forearms on either the bench or on your thighs, with your wrists hanging over the ends of your knees/off the edge of the surface.

Step 3 – Using your wrists alone (i.e. wrist motion alone), slowly curl the weights upward, exhaling throughout the movement.

Step 4 – Slowly lower the weights downward as far as they will comfortably go on an inhale.

Do 3-4 sets of 8-12 reps with 90 seconds rest

2. Dumbbell Reverse Wrist Curl

No forearm workout is ever complete without dumbbell wrist and dumbbell reverse curls.

So… Don’t make the mistake of doing only regular wrist curls alone for the downside of your forearms and then calling it a day.

Or you’ll have really weird looking forearms.

HOW TO?

Step 1 – Sit on a flat bench, and lean forward.

Step 2 – Grab some moderately light dumbbells with an overhand grip (palms down) and rest your forearms on either the bench or your knees. With your wrists hanging over the ends of your knees/off the edge of the surface.

Step 3 – Using your wrists alone (i.e. wrist motion alone), curl the weight upward, exhaling throughout the movement.

Step 4 – Slowly lower the weights downward as far as they will comfortably go on an inhale.

Do 3-4 sets of 8-12 reps with 90 

3. Dumbbell Push-up To Row

The push-up to row (AKA press up rows) was specifically designed to work and build the; Triceps, Pectoralis major (chest), and Latissimus Dorsi.

SECONDARY MUSCLES WORKED:

  • Trapezius
  • Biceps
  • Deltoids
  • Rectus Abdominis
  • Obliques

But little do trainers know that the forearms are being challenged in the process.

Say WHAAAT?

Turns out

The weight that comes from your body puts pressure on the dumbbells and gives your forearms and grip strength a workout.

HOW TO?

Step 1 – Start in a full plank position with a dumbbell in each hand.

Step 2 – Lower your body to the floor, pause, then complete 1 push-up.

Step 3 – Once you’re back in the starting position, row the left dumbbell to your chest, then with control lower it back to the floor.

Step 4 – Row the right dumbbell to your chest, then with control lower it back to the floor.

And that’s 1 rep

Do 3 sets of 10 reps

4. Dumbbell Shrugs

Not only the best go to exercise for toning upper back muscles, building big traps, and improving posture.

The dumbbell shrug, also known as the dumbbell shoulder shrug, is one of the most effective forearms exercise.

MUSCLES WORKED:

  • Trapezius
  • Rhomboids
  • Forearms

HOW TO?

Step 1 – Start by standing up straight with your feet shouder-width apart, bending your knees slightly.

Step 2 – Hold a dumbbell in each hand with your palms facing in towards your body, and lower shoulders down as much as possible.

Step 3 – While keeping your arms straight, slowly raise them up towards your ears.

Step 4 – Once you reach the top position, hold for a count then slowly lower the dumbbells back to their original position.

Do 2-3 sets of 8-12 reps

5. Dumbbell Holds

As you can see from the name, all you do is hold a dumbbell in each hand for a couple of seconds.

HOW TO?

Step 1 – Grab the end of a pair of dumbbells with each hand (your hand will be around the actual weight, not the bar). Stand tall with chest out and back straight.

Step 2 – Begin exercise by holding the dumbbells at your sides at arm’s length for as long as you can (the dumbbell ends will be vertical).

Step 3 – Lower weights down to the ground, rest, and repeat.

Do 2-3 sets of 2-3 reps

6. Incline Dumbbell Curl

The incline dumbbell curl is an extremely effective exercise for both the forearms and biceps.

As you curl up, you’re putting pressure and resistance to the arms, which in turn activates the muscles in your biceps (biceps brachii) and forearms (forearms flexors).

HOW TO?

Step 1 – Sit on an incline bench with a dumbbell in each hand, holding them at arm’s length. Try to keep your elbows close to your torso and rotate the palms of your hands until they are facing forward.

Step 2 – With your palms facing up, curl the dumbbells until they reach your shoulders. Keep squeezing your biceps at the top of the movement for a full contraction. When they’re flexed, you’ll be able to feel the motion in your biceps brachii specifically.

Step 3 – Slowly lower the dumbbells back down to your starting position. Don’t release the weights too fast or you could strain your muscles. This should be a controlled movement.

Do 2-3 sets of 15 reps

7. Zottman Curl

Just like the inclined dumbbell curl, zottman curls (AKA Zottman dumbbell curls) target both the biceps and forearms.

HOW TO?

Step 1 – Assume a standing position with your feet roughly shoulder width apart and your back straight. Grab both dumbbells with your palms facing up and extended your arms straight out in front of you.

Inhale and brace your core, grip and glutes.

Step 2 – Tense your biceps as hard as you can and curl the dumbbells upwards as you bend your elbows. Pause at the top of the movement. Then rotate your wrists into a pronated position (palms facing the floor).

Step 3 – Slowly lower the load downwards until your arms are extended. Exhale.

Step 4 – Twist the dumbbells back into the starting position as described at above (palms facing upwards) for the next rep. You can also perform these unilaterally: curling with one arm at a time.

Do 3-4 sets of 8-12 reps

8. Dumbbell Hammer Curl

Another effective exercise for both the biceps and forearms.

HOW TO?

Step 1 – First things first. Grab a set of dumbbells with a neutral grip, so that your palms are facing inwards. Stand tall with your back straight and feet close together.

Step 2 – Keeping your elbows tucked, your upper arms locked in place (only your hands and forearms should move), and your palms facing each other, curl the dumbbells as close to your shoulders as you can. 

Step 3 – Pause and then slowly lower the weights back to the starting position.

Do 3-4 sets of 10-15 reps

9. Farmer’s Walk

As simple as it sounds, all you do is walk with a dumbbell in each hand.

Say WHAAAT?

The farmer’s walk (AKA farmer’s carry), is a strength and conditioning exercise in which you hold a heavy load in each hand while walking for a designated distance.

MUSCLES WORKED:

  • Quads
  • Hamstrings
  • Glutes
  • Calves
  • Lats
  • Eractors
  • Upper back and traps
  • Biceps
  • Triceps
  • Forearms and hand muscles

HOW TO?

Step 1 – Select two dumbbells that you can carry, but are heavy enough to challenge you and place them on the floor on either side of your body.

You should struggle a little to pick up the weights.

Step 2 – Squat down and grab a dumbbell in each hand.

Step 3 – Deadlift them up by extending your hips and knees, keeping a neutral spine and a tight grip throughout.

Step 4 – Initiate the movement by walking forward at an even pace with your eyes focused straight ahead of you. You could be tempted to lower your chin, but this can cut off your breathing, so look straight ahead and keep your chin up.

Do 2-3 sets of 30-60 seconds

10. Wrist Rotation

A great finishing movement for the forearms.

HOW TO?

Step 1 – Grab a dumbbell (using an overhand grip) securely in each hand and bring them up to the sides.

Step 2 – Raise the dumbbells to a point where the forearms are parallel to the ground and the elbows form a 90 degree angle.

Step 3 – While holding this arm position, rotate the wrists away from the body so the palms are facing up (inhale throughout this motion).

Step 4 – Slowly rotate the wrists toward the body until the palms face down (exhale throughout this motion).

Do 4 sets to exhaustion

CONCLUSION:

I don’t know the reason(s) behind your desire to build forearms.

Maybe you wanna fascinate some or a couple of chicks.

OR

Maybe you want to improve your grip or overall strength.

What ever the reason

You’ve come to the right place! The workout above will help you build and strengthen forearms in no time.

PRO TIP: 3 or more sets of 6-8 reps will be good on all exercises.

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