Forearms are the part of your arm that extends from the elbow to the wrist of the fingertips. Many people ignore that part of their arms when they workout though its strength is more important than you may think. Dumbbell exercises for forearms will help you to develop your grip strength, and it will help prevent injuries.

Forearms are like your calves where they grow so much until they hit their max growth. Yet, that does not mean it’s less important than the rest of your arms. We all use our grips for a lot of things throughout the day such as opening doors and carrying bags among other things.

Researchers say grip strength can predict your overall strength and health, as well as your risk of cardiovascular disease. As you age, the stronger your grip, the more likely you are to survive diseases like cancer. also, it has shown that a powerful grip also correlates to longevity ( Sindhu Pazhampally, 2020)

The weak forearm can affect your exercise as well, where your forearm helps you lift weights whether they are dumbbells or barbells, which will make it harder for you to grip them properly.

In this post, we will list a few dumbbell exercises for forearms, and how to perform them.

Palms-Up Wrist Curl

This exercise can be done with two arms together or one arm a time.

1- Sit on one end of the bench while holding one dumbbell in each hand

2- Make sure that your wrists are against your knees, and your palms are facing the ceiling

3- Raise the dumbbells up, and make sure the only part moves are your hands

4- Pause for a second then lower them back to the starting position

5- Repeat for 4 sets, 10-10 reps for each set

One-Arm Palm-Up Wrist Curl

1- Sit on one end of the bench while holding one dumbbell with one hand

2- Make sure that your wrist is against your knees, and your palm is facing the ceiling

3- Raise the dumbbell up, and make sure the only part that moves is your hand

4- Pause for a second then lower the dumbbell back to the starting position

5- Repeat for 4 sets, 10-10 reps for each set

Note: Remember to keep your arms still throughout the exercise.

Palms-Down Wrist Curl

1- Sit on the end of the bench while holding one dumbbell in each hand

2- Make sure that your palms are facing the floor and your wrists against your knees

3- Raise the dumbbells up by only raising your hands

4- Pause for a second then lower them back to the starting position

5- Repeat for 4 set, 10-12 reps for each set

One-Arm Palm-Down Wrist Curl

1- Sit on the end of the bench while holding one dumbbell with one hand

2- Make sure that your palm is facing the floor and your wrist against your knees

3- Raise the dumbbell up by only raising your hand

4- Pause for a second then lower it back to the starting position

5- Repeat for 4 sets, 10-12 reps for each set

Note: Remember to keep your arms still throughout the exercise.

Farmer’s walk:

This exercise is aimed at strengthening your grips.

1- Stand straight while holding a dumbbell in each hand

2- Make sure that you pick up the heaviest weight you can carry

3- Keep your shoulders, abs, and back tight

4- Start walking for two minutes, and make sure that you rest for 30 seconds between sets

5- Repeat for 3 to 5 sets

Note: if you wan to increase the difficulty, wrap a towel around the handles

It is important that you have a strong grip because you will need it the most when you are trying to lift heavy weights. No matter what kind of gym gear or equipment you are using your forearms and your grip play a major role in the way you carry out your exercise. if your grip and forearms are weak you will not be able to perform exercises the right way and you might end up injuring yourself. So, it’s time that you try these dumbbell exercises for forearms, and see the difference it will make in the way you exercise.

Check these articles for more exercises with dumbbells

Categories: Exercises

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