Skip to main content

Best Forearms Workouts With Dumbbells For Women

Jump to:3 Workouts2 Best Exercises

About

This workout emphasizes the effective engagement and strengthening of the forearm muscles, located in the region between the wrist and elbow.

Utilizing dumbbells, these exercises focus on isolating respective muscle groups through controlled movement and precise weight application.

Dumbbells offer versatility, enabling individualized load distribution for enhanced muscle control and core stabilization.

The outlined exercises cater to women's fitness needs, with adjustments in repetitions and weights reflecting the average height of 5’5”, weight of 140 lbs, and age of 34 years old, while acknowledging the variation in individual abilities.

Forearm exercises often include wrist curls to optimize muscle activation.

Focusing on this area benefits overall arm strength and improves functional capabilities.

The 2 Best Forearms Exercises with Dumbbells for Women

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
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    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
    10lbs
    2
    8reps
    10lbs
    3
    8reps
    10lbs
    Full Video & Instructions

Alternative Workouts

Alternative Forearms Workouts for Women

Alternative Workouts with Dumbbells for Women