Best Advanced Forearms Workouts With Dumbbells

Palms-Down Dumbbell Wrist Curls are exercises that strengthen your forearms by focusing on wrist movement. This isolation exercise ensures that only your wrists work while your forearms stay secured on a bench.

How to do it

1. Start in a tall kneeling position beside a bench.
2. Lower your forearms parallel to the bench, letting your wrists hang off the edge.
3. Have a partner hand you the dumbbells or grab them before starting.
4. Hold the dumbbells with palms facing down, keeping forearms on the bench.
5. Raise the dumbbells by extending your wrists, then lower them back to the start.

The Palms-Up Dumbbell Wrist Curl targets your forearms and helps improve grip strength. It's effective for building muscle mass in the forearms.

How to do it

1. Get into a tall kneeling position beside a bench.
2. Place your forearms on the bench, keeping your wrists hanging off the edge.
3. Have a partner hand you dumbbells or hold them before getting into position.
4. Grip the dumbbells with your palms facing up.
5. Flex your wrists to lift the dumbbells while keeping your forearms on the bench.
6. Lower the dumbbells back to the starting position.