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Best Forearms Workouts With Dumbbells For Men

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About

Dumbbells are versatile pieces of equipment that allow isolated weight use for each hand, enhancing stability and balance.

Users can also employ single dumbbells for unilateral movements, engaging the core effectively.

The exercises are designed to cater to generalized preferences for men, assuming average specifications of height (5’10”), weight (180 lbs), and age (35 years); however, individual variations are acknowledged.

The forearm muscles, located between the wrist and elbow, are crucial for wrist movement and finger control, and are targeted through specific exercises like wrist curls.

Additionally, training the arms, including shoulders, biceps, triceps, and forearms, often involves combined focus due to muscle group proximity.

This workout offers a balanced and effective routine for building arm strength and stability.

The 2 Best Forearms Exercises with Dumbbells for Men

Ranked By

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
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    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
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Dumbbells for Men

Alternative Forearms Workouts for Men