Best Advanced Forearms Workouts With Dumbbells
About
This workout focuses on developing the strength and control of your forearms, which are vital for wrist and finger movements.
Dumbbells serve as the primary equipment, allowing for effective training of each arm individually to enhance balance and stability.
Exercises are tailored for advanced lifters with over four years of experience and may incorporate increased repetitions and weights accordingly.
The forearm muscles play a significant role in functional movements, and specific wrist-targeted exercises are included to optimally engage this group.
This session represents a comprehensive approach to targeting the intricate muscle mechanisms of the arms.
The 2 Best Advanced Forearms Exercises with Dumbbells
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Palms-Down Dumbbell Wrist Curl
Palms-Down Dumbbell Wrist Curl demonstration video — proper form for this exercise. SETS LOGGED531,084Forearms Strength98 mScoreForearms
DumbbellsPalms-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
- Start in a tall kneeling position beside a bench.
- Lower your forearms parallel to the bench, letting your wrists hang off the edge.
- Have a partner hand you the dumbbells or grab them before starting.
- Hold the dumbbells with palms facing down, keeping forearms on the bench.
- Raise the dumbbells by extending your wrists, then lower them back to the start.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs2. Palms-Up Dumbbell Wrist Curl
Palms-Up Dumbbell Wrist Curl demonstration video — proper form for this exercise. SETS LOGGED624,350Forearms Strength94 mScoreForearmsDumbbellsThe 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
- Get into a tall kneeling position beside a bench.
- Place your forearms on the bench, keeping your wrists hanging off the edge.
- Have a partner hand you dumbbells or hold them before getting into position.
- Grip the dumbbells with your palms facing up.
- Flex your wrists to lift the dumbbells while keeping your forearms on the bench.
- Lower the dumbbells back to the starting position.
Sets, Reps, Weight18reps20lbs28reps20lbs38reps20lbs