5 Best Dumbbell Forearm Exercises for Strength and Size

When it comes to achieving muscular and sizeable arms, you need to work on your forearms specifically.

Various exercises help bolster forearm muscles, but if you want to forge them with dumbbells, you can read this article.

In this listicle, I’ve shared the five best dumbbell forearm exercises that will help you increase strength and size, increase wrist mobility, and improve the appearance of your overall arms.

Forearms comprise as many as twenty tiny muscles; that’s why they are as crucial as other muscle groups for improving overall fitness.

Strengthening your forearms will help you lift more weight, reduce the chances of wrist injuries, and improve the definition of overall arms.

Benefits of Doing Forearm Workouts with Dumbbells

You can train your forearms with multiple equipment, but the dumbbells are the only equipment that allows you to hit the forearms in an efficient manner.

Here are the top three benefits of performing forearm exercises with dumbbells.

  1. Dumbbells are easy to use. You can hold them with any grip, such as neutral, overhand, and underhand.
  2. You can do exercises in multiple ways, such as rotating, flexing, and extending your wrist.
  3. You can also train your forearms unilaterally to even out muscle imbalance.

The Dumbbell Forearm Exercises for Jacked Lower Arms

  1. Wrist Flexion
  2. Wrist Extension
  3. Neutral Grip Wrist Curl
  4. Wrist Rotation
  5. Farmers Walk

1. Dumbbell Wrist Extension

A wrist extension is a great way to increase your forearm strength and wrist mobility.

You can do it unilaterally or use both your arms at a time.

Unilateral wrist extensions help you work more on underdeveloped muscles and even out muscle imbalance.

Steps to do a dumbbell wrist extension:

  1. Grab a dumbbell in each hand and sit on the corner of the bench. Put your feet on an elevated object.
  2. Place your forearms on your knees with your wrist on edge.
  3. Extend your wrist, pause for a moment, and then return to the beginning position.
  4. Repeat as many times as you like.

2. Single-arm Wrist Flexion

The single-arm wrist flexion targets the forearms differently and helps us build burly lower arms with dumbbells.

Steps to perform a one-arm wrist flexion:

  • Sit on your knees in front of a flat bench.
  • Place your right forearm on the bench with your wrist on the edge of it.
  • Curl your wrist until you feel the full contraction in your forearm.
  • Pause for a moment and return to the start.

You can also perform this exercise using both your arms simultaneously.

In case of unavailability of a workout bench, you can place your forearms on your knees by leaning forward to perform the curls.

3. Dumbbell Wrist Rotation

The neutral grip wrist rotation is another excellent way to increase strength and mobility in your lower arms. This exercise benefits those who play badminton, tennis, golf, or cricket.

Steps to execute wrist flexion:

  1. Hold one dumbbell in your right hand with a neutral grip.
  2. Place your arm on the bench with your wrist on the edge of it.
  3. Rotate your wrist from right to left and vice versa.
  4. Repeat as many times as you like and switch to the opposite side.

4. Neutral Grip Wrist Curl

Performing wrist curls from every angle helps develop strong wrists and muscular forearms.

The neutral grip wrist curls, also known as ulnar radial deviation, hit the forearms from a different position and help you build flexible wrists and firm arms.

Steps to do a hammer grip wrist curl:

  1. Grab one dumbbell in each hand and keep your arms bent in front of your stomach with your palms facing each other.
  2. Curl your wrist until you feel the full contraction in your forearms.
  3. After a brief pause, uncurl your wrist and repeat for the desired times.

You can also do it unilaterally, using one arm at a time.

5. Dumbbell Farmers Walk

Farmers Walk exercise

The farmer’s walk is a simple and effective exercise to train the entire body. It requires you to hold the dumbbells and walk as far as possible.

It bolsters grip strength, reinforces abdominal muscles, and enhances total body stability. It also builds functional strength in the legs and hips while improving posture and balance.

Steps to perform farmer walk:

  1. Grab one dumbbell in each hand and hold your arms straight at your sides with your palms facing the body.
  2. Slightly flex your wrist and walk as far as you can.

How to Integrate Forearm Dumbbell Exercises into a Workout Routine?

You can perform these exercises individually or with other muscle groups, depending on how you split your muscle groups.

For example, here I’ve shared an example of a specific forearm dumbbell workout routine.

Single-arm Wrist Flexion10/side2
Dual-arm Wrist Extension102
Single-arm Wrist Rotation10/side2
Neutral Grip Wrist Curl102
Farmers Walk10 steps2

You can either follow this routine or create your own, depending on what suits you the most.

Final Thoughts

The forearms are one of the most important muscles that help perform daily tasks efficiently, such as carrying a suitcase or opening a jar.

Other than daily activities, solid forearms also help you lift more weight, reduce the risk of wrist injuries, and improve the definition of your overall arms.

You can incorporate the above dumbbell forearm exercises into your workout plan to build huge, chiseled, and defined lower arms.

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Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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