The 7 Best Forearm Workouts with Dumbbells for Strength and Size

Building strong, defined forearms isn't just about looks—it's about improving your grip strength, wrist stability, and overall upper body performance. Whether you're lifting heavy at the gym or just want more functional strength for daily life, training your forearms with dumbbells can give you a serious edge.

Below are seven highly effective forearm workouts using dumbbells you can perform at home or at the gym, with step-by-step guidance and a few tips from personal experience.

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1. Wrist Curls (Seated or Standing)

Muscles Targeted: Wrist flexors
How to Do It:

• Sit on a bench or chair, resting your forearms on your thighs with palms facing up.

• Hold a dumbbell in each hand and allow your wrists to extend fully.

• Curl your wrists upward, squeezing your forearms at the top.

• Slowly lower the weights back to the start.

Tip: Keep the motion controlled—momentum ruins the isolation.

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2. Reverse Wrist Curls

Muscles Targeted: Wrist extensors
How to Do It:

• Same setup as wrist curls, but this time with palms facing down.

• Curl your knuckles up toward your forearms.

• Focus on the squeeze at the top of the movement.

Personal Note: I underestimated these early in my training. But after adding them consistently, I noticed better grip endurance and less wrist fatigue during deadlifts.

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3. Hammer Curls with Wrist Twist

Muscles Targeted: Brachioradialis and wrist stabilizers
How to Do It:

• Hold dumbbells at your sides with a neutral grip (thumbs up).

• Curl the weights up like a standard hammer curl.

• At the top, rotate your wrists outward slightly, then slowly return.

Why it works: The slight wrist rotation activates often-neglected parts of the forearm.

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4. Zottman Curls

Muscles Targeted: Biceps and both forearm flexors/extensors
How to Do It:

• Perform a standard curl with palms up.

• At the top, rotate your wrists so palms face down.

• Lower the dumbbells slowly with this reverse grip.

• Rotate palms back up and repeat.

Added Benefit: A hybrid movement that hits forearms hard on the negative (eccentric) portion.

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5. Farmer’s Carry with Dumbbells

Muscles Targeted: Entire forearm (especially grip strength)
How to Do It:

• Pick up a pair of heavy dumbbells.

• Stand tall and walk for 30–60 seconds without letting your grip falter.

• Keep your core tight and shoulders back.

Pro Tip: This is one of the most underrated free weight forearm exercises—no curls, just raw grip work.

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6. Dumbbell Wrist Rotations

Muscles Targeted: Pronators and supinators
How to Do It:

• Sit or stand holding dumbbells vertically in each hand.

• Rotate your wrists inward and outward in a slow, controlled motion.

• Repeat for 10–15 reps each direction.

When to Use: Great warm-up or finisher to improve wrist mobility and forearm endurance.

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7. Behind-the-Back Wrist Curls

Muscles Targeted: Forearm flexors
How to Do It:

• Stand with a dumbbell in each hand behind your back, palms facing out.

• Let the weights hang and extend your wrists downward.

• Curl your wrists upward, lifting the weights.

Challenge: Use light weight at first—this angle puts new tension on the muscle fibers.

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Final Thoughts on Dumbbell Forearm Training

Training your forearms with dumbbells doesn’t require a complicated routine or heavy equipment. In fact, some of the most effective forearm workouts can be done right in your living room. The key is consistency and variety. Mixing up isolated movements (like wrist curls) with compound challenges (like farmer’s carries) gives your forearms the complete attention they need to grow stronger and more resilient.

Personally, once I added dedicated forearm training to my weekly split, I noticed major carryover to pull-ups, rows, and even pressing exercises. Stronger forearms didn’t just improve aesthetics—they improved performance.

Whether you’re using free weights at home or dumbbells at the gym, the routines above will help you build forearms that look as strong as they feel.