Here’s a 20-minute dumbbell forearm workout that I’d use with most of my athletes:
- Hammer Curl – 3 sets of 10 reps
- Bent Over Rows – 3 sets of 12 reps
- Zottman Curl – 2 sets of 12 reps
- Wrist Curl – 2 sets of 15 reps
- Farmer Walks – 3 sets of 40 steps
- Bicep Curl – 2 sets of 20 reps
- Finger Curls – 2 sets of 10 reps
The benefit of dumbbells for forearm workouts is that you can change your grip for each exercise and use a large range of motion to work every forearm muscle.
As a strength and conditioning coach, I’d ask athletes to use different grip positions to improve their forearm development.
In this article, you’ll learn how to do each exercise, including sets, reps, and tips from a pro trainer. If you just want to add dumbbell forearm exercises to your workout, I share how to do that below. Plus, there is a section about the forearm muscles.
Table of Contents
Best 20-Minute Forearm Workout with Dumbbells
You can get a great forearm workout in only 20 minutes if you choose the right exercises. Below are a combination of compound and isolation exercises with different grips to get a full forearm workout.
I will also cover the sets, reps, and overall programming for these 7 dumbbell forearm exercises.
1. Hammer Curl
The hammer curl is typically used for biceps, but it is actually a great forearm exercise.
It works the forearm's largest muscle, the brachioradialis. It is also responsible for elbow flexion, and you can use a neutral grip to help load it further.
How To Do It
- Hold the dumbbell like you would hold a hammer and lift.
- Pull your shoulder blades back to expand the range of motion.
- Squeeze the dumbbell as hard as possible and look to curl the wrist at the top of the movement.
- Lower the weight and extend your wrist at the bottom of the movement.
Programming: 3 sets of 10 reps
Pro Tip: When doing the hammer curl, focus on keeping the elbows close to the body and being strict with form to better recruit the desired forearm muscles.
I also added hammer curls to my recommended total arm workout with dumbbells. Check out the full workout.
2. Bent Over Row
The bent row is a compound exercise that allows the lifter to overload the forearm muscles due to how much more weight they can lift.
The bent row also recruits the largest forearm muscle, the brachioradialis due to elbow flexion. It also works your the trapezius and the latissimus dorsi muscles.
How To Do It
- Bend over, maintain a flat back, and hold dumbbells in each hand.
- Hold the dumbbell with a neutral grip, like a hammer curl.
- Allow your shoulder blades to retract and squeeze together each rep.
Programming: 3 sets of 12 reps
Pro Tip: To get more forearm recruitment, try to pause at the top of each rep to put more pressure on the elbow joint when it is flexed.
3. Zottman Curl
The Zottman curl is right for you if you want bigger arms. It works both your wrist flexors, extensors, and pronator and supinator muscles.
This curl combines a supinated curl (palms facing up), pronated cur (palms facing down), and dumbbell rotation into one exercise.
How To Do It
- Starting in a supinated position (palms up), curl the weight as per a normal bicep curl.
- At the top of the movement, you rotate your hands into pronation (palms down) and control the weight back down from this position.
- At the bottom of the movement, rotate your hands back to supination and repeat for the next rep.
Programming: 2 sets of 12 reps
Pro Tip: Make sure you do not rotate your grip as you curl. You want to curl the weight, rotate the grip, and then bring it back down to help build all aspects of the forearm muscles.
4. Supinated Wrist Curl
Wrist curls are a staple in any forearm training plan.
The supinated wrist curl (palms up) helps work the supinator muscles of the forearm.
How To Do It
- Grab your dumbbells with a supinated grip, also known as an underhand grip, as the palms are facing upward. By doing this, you will target the wrist flexor muscles.
- Find a seat or bench, as these are best done seated with your forearms resting on your thighs.
- Holding a light dumbbell, with your palms facing upwards, flex your wrist towards you as far as you can, then allow your wrist to fully extend in the opposite direction.
- Work through this full range of motion in a controlled motion while squeezing the dumbbell.
Programming: 2 sets of 15 reps
Pro Tip: This movement should not be heavy, perhaps 10-20 pounds each dumbbell. This movement should be lighter to be executed with proper form and recovery.
5. Farmer Walks
The farmer walk is a fun and creative way to build your forearms. This big movement can help overload your forearms as you try to hold onto the most weight possible while walking.
The farmer walk works all the aspects of the forearm, making it a strong movement to add to any program for building forearm size..
How To Do It
- For the starting position, grab two dumbbells and hold them by your side.
- Stand with feet hip-width apart and keep your chest tall and forward.
- Start walking for the prescribed distance, holding the dumbbells during the working set.
- The weight should be heavy enough that you feel fatigued near the end of the working set.
Programming: 3 sets of 40 steps
Pro Tip: Grab a heavy pair of dumbbells, and don't use your thumb to wrap around the dumbbell handle. A thumbless grip will require your flexors to work harder.
6. Bicep Curl
While dumbbell curls are predominantly a bicep exercise, they are also great for the forearms as well.
During a bicep curl, wrist flexors work isometrically, without movement, throughout the lift to maintain the wrist position. This enables us to load the forearms with heavier weights than possible through wrist-orientated exercises.
How To Do It
- Grab the dumbbell and lift like you would a dumbbell curl.
- Pull your shoulder blades back to expand the range of motion.
- To maximize forearm recruitment, squeeze the dumbbell as hard as possible and look to curl the wrist at the top of the movement – think of it as a supinated wrist curl to complete each rep.
- Lower the weight and extend your wrist at the bottom of the movement.
Programming: 2 sets of 20 reps
Pro Tip: This exercise works many muscle groups of the arm, but if you want to maximize forearm recruitment, squeeze your grip throughout each rep.
7. Finger Curls
While obvious, finger strength gets overlooked as something that can also get stronger and help with grip strength.
Quick Fact: Grip strength is now a biomarker for older adults to determine their health status. While few hand ailments negatively affect a person’s lifespan, hand and grip strength can show the upper body's relative strength and health levels.
During the finger curls, the forearm flexors are challenged as this movement puts pressure on the fingers to create movement.
How To Do It
- Holding a light dumbbell inside a closed hand.
- Slowly open your hand with the dumbbell under control as it reaches your fingertips.
- Close your hand fully again, squeezing the dumbbell at the top.
Programming: 2 sets of 10 reps
Pro Tip: This movement should not be heavy, perhaps 5-15 pounds each dumbbell. This movement should be lighter so that it can be executed with proper form and recovery.
Interested in building your grip strength? Check out this article about how to use a grip strengthener to take your grip strength to the next level!
Forearm Muscles
The forearm muscles can be categorized based on their anatomical names and locations. Understanding their function helps in effectively training them through wrist extension and flexion movements.
- Brachioradialis (located along the thumb side of the forearm)
- Extensor Carpi Radialis Longus (runs from the upper arm to the base of the thumb)
- Extensor Carpi Radialis Brevis (next to the radialis longus, shorter and thicker)
- Extensor Carpi Ulnaris (along the outer, pinky side of the forearm)
- Extensor Digitorum (extends along the back of the forearm, helps extend fingers)
- Extensor Digiti Minimi (adjacent to the extensor digitorum, specific to the little finger)
- Flexor Carpi Radialis (runs from the inner elbow to the base of the thumb)
- Flexor Carpi Ulnaris (extends along the ulnar side, connects to the pinky finger)
- Pronator Teres (crosses the forearm to rotate the palm downwards)
- Palmaris Longus (a slender muscle running to the palm)
- Flexor Digitorum Superficialis (from the inner elbow to the middle phalanges of the fingers)
Wrist Extension and Flexion
- Wrist Extension: This involves lifting the back of your hand towards your forearm. It primarily engages muscles like the brachioradialis, extensor carpi radialis longus and brevis, extensor carpi ulnaris, extensor digitorum, and extensor digiti minimi. These muscles work together to extend the wrist and fingers.
- Wrist Flexion: This action brings your palm closer to your forearm. It activates muscles such as the flexor carpi radialis, flexor carpi ulnaris, pronator teres, palmaris longus, and flexor digitorum superficialis. These muscles are responsible for bending the wrist and fingers towards the inner forearm and rotating the palm downwards.
Have you ever tried grippers to build forearm strength? Check out this article about how grippers build forearm size and forearm strength to improve performance!
How To Add Forearm Dumbbell Exercises To Your Workout
If you are a beginner and trying to add dumbbell forearm workouts with weights, try to do the following lighter workout:
- Zottman Curls – 2 sets of 12 reps
- Supinated Wrist Curls – 2 sets of 15 reps
- Finger Curls – 2 sets of 10 reps
You can add this to the end of your workout routine twice a week, preferably on upper body days. These are great dumbbell forearm workouts at home, as you don't need much equipment to perform them at home.
If you want a more advanced workout, you can do the following heavier workout:
- Hammer Curls – 3 sets of 10 reps
- Bent Row – 3 sets of 12 reps
- Supinated Wrist Curls – 2 sets of 15 reps
- Farmer Walks – 3 sets of 40 steps
You can add this at the beginning of a workout so you can go heavier and make this the main focus of your upper body workout, twice a week.
Frequently Asked Questions
Are Dumbbells Good for Forearms?
Yes, dumbbells are good for building strong forearms. Because of how small dumbbells are, they are easier to handle and maneuver. Dumbbells allow the muscles to fully stretch and activate, unlike other equipment like barbells and kettlebells, which limit motion. The best weight exercises for forearms include dumbbells.
Is it OK to Train Forearms Everyday?
You can train forearms about 2-3 times a week. Forearm muscles are smaller and can recover faster than bigger ones like the chest or quads. Still, be careful, as you can overwork any muscle if you exercise inappropriately.
Are Forearms Hard to Build?
Forearms require equal focus and effort as other muscles for growth. Incorporate various weights in dedicated forearm workouts. Avoid relegating them to quick 5-10 minute end-of-workout sessions. Training with purpose will lead to bigger forearms.
Here we have a full article discussing how you can train forearms every day safely and productively.
