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Best Beginner Forearms Workouts With Dumbbells

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About

Dumbbells provide a versatile and effective means for conducting a wide variety of exercises, especially by isolating each hand to ensure balance and core engagement.

Beginner workouts are designed to be approachable yet offer a meaningful challenge, focusing on simple movements with manageable weights to minimize risk and enhance learning.

The forearm muscles, connecting the wrist and elbow, are crucial for wrist and hand movements and can be effectively targeted using exercises like wrist curls.

Combining focus on the arm muscles—shoulders, biceps, triceps, and forearms—this workout ensures comprehensive development for those starting their fitness journey.

The 2 Best Beginner 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 LOGGED
    531,084
    Forearms Strength
    98 mScore
    Forearms
    Photo of Dumbbells
    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.
    Sets, Reps, Weight
    1
    8reps
    12.5lbs
    2
    8reps
    12.5lbs
    3
    8reps
    12.5lbs
    Full Video & Instructions

  • 2. Palms-Up Dumbbell Wrist Curl

    Palms-Up Dumbbell Wrist Curl demonstration video — proper form for this exercise.
    SETS LOGGED
    624,350
    Forearms Strength
    94 mScore
    Forearms
    Photo of Dumbbells
    Dumbbells

    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.
    Sets, Reps, Weight
    1
    8reps
    12.5lbs
    2
    8reps
    12.5lbs
    3
    8reps
    12.5lbs
    Full Video & Instructions