This 5-move forearm workout with dumbbells builds strength in your wrists, biceps, and shoulders

Building up forearm strength may not be your top priority, but strong forearms can improve your workout performance and help you lift heavier weights.

Lifts that require you to hold a set of the best adjustable dumbbells, kettlebells, or barbells activate your forearms and require hand and grip strength. It can make it difficult to lift or lift light weights for long periods of time during muscle endurance sessions.

That also applies to simple daily exercises outside the gym, like carrying groceries or moving furniture. This forearm workout with dumbbells targets your wrists and muscles in your forearms, hitting your biceps and shoulders to build strength in your upper and lower arms, as well as improve your grip strength.

Forearm muscles and anatomy

anatomy, shoulder and upper limb, forearm muscles (opens in new tab) Divide the forearm muscles into two muscle compartments, anterior (flexors) and posterior (extensors). Between them contains 20 muscles that “act” on the elbow and wrist joints, and on the hand joints. Each compartment can be further divided into superficial and deeper muscle components. increase.

Of the flexor muscles, there are 5 superficial and 3 deep muscles. There are 7 superficial and 5 deep extensor muscles.

(Image credit: Shutterstock)

The forearm is essential for upper extremity movements and complex arm, wrist and finger movements. Lift your fingers toward your forearm during extension and draw them under your wrist during flexion.

You can train different muscles by training in different planes of motion such as extension, flexion, left and right, and rotation. Some people struggle to maintain their grip strength as they get older, so regular training of your forearms and grip strength will help you deadlift, bent barbell his rows, pull-ups, hanging legs his raises, dead his You can improve your upper body strength during exercises such as hangs. you get older

5 dumbbell exercises for forearms

These five exercises are 15-minute forearm workouts with dumbbells that you can do anywhere. Can be added at the start of a workout as a warm-up or finisher to upper and lower body strength programs. A short routine can also help improve wrist mobility along with strengthening.

All you need to do this is a set of light dumbbells. Alternatively, you can use one dumbbell and alternate arms if desired. As part of your EMOM (every minute), work towards maxing out in 50 seconds. Recover for 10 seconds, start the next exercise the next minute, and so on for 3 rounds. Try to hit the same number of reps each time.

1. Unsupined wrist curl

The supine wrist curl focuses on flexion and extension and works the forearms vigorously.

how:

Start sitting with your arms on your knees.
Hold two light dumbbells in each hand, palms facing up.
Relax both weights to your fingertips and straighten your fingers.
Then grab the weights and curl both dumbbells toward your forearms. repeat.

2. Zotmonkar

The Zotman Curl targets muscles in the upper and lower arms, including the forearms and triceps, by changing the overall palm position.

how:

Stand with your feet shoulder-width apart and hold both dumbbells.
Pull your chin back slightly and look straight ahead.
Hold both dumbbells at your sides with your palms facing up and your arms extended.
Roll your shoulders back and forth to tighten your core. Your spine should be neutral.
Perform a bicep curl by bending your elbows and pulling the weight toward your shoulders. Squeeze your biceps.
Pause, turn your palms forward, and slowly lower both dumbbells.
Pause, then repeat with palms facing up.

3. Wrist rotation

This wrist rotation exercise uses speed and rotation to torch your forearms, improve your grip, and quickly reach fatigue. You will also feel this in your arms and shoulders. The video above shows a slow version with just one dumbbell.

how:

Start by sitting with your forearms in your lap or with your arms outstretched on a bench.
Grab two light dumbbells in each hand, palms facing up, either at the ends or in the middle of the dumbbells (this depends on your preference).
Grip both dumbbells tightly to activate your hands and forearms.
Rotate the dumbbells as quickly as possible so that your palms move between facing up and down.

4. Dumbbell hold

There are two ways to hold this dumbbell. Either way, it fatigues your shoulders, arms, and forearms. In this case, hold for 50 seconds.

how:

Stand with your feet hip-width apart and tighten your core.
Choose something heavy. Drop your shoulders back.
Squat down and grab the ends of both dumbbells, palms facing your hips, then stand up. Grab and hold the dumbbells.
For a more challenging variation, use light dumbbells and extend your arms in front of you at shoulder height. Owned.
Avoid rounding your back and tighten your core.

5. Dumbbell end-to-end tap

The Anabolic Aliens Trainer sits, arms outstretched, holds two dumbbells, and taps the ends of the dumbbells.

(Image credit: Anabolic Alien)

Dumbbell end-to-end taps are great for end-to-end range of motion and forearm strength.

how:

Start sitting with your forearms on your knees.
Grab a dumbbell with both hands, palms facing down, and bring the inner edges of the dumbbells together.
Rotate your palms outward (away from each other) and try tapping opposite ends of the dumbbells together so that your little fingers are together.
Reverse the motion, palms facing each other with both dumbbells touching in a neutral grip.

After completing your workout, perform a dead hang from a pull-up bar (or similar setup). Just hang from the bar for a minute and focus on your grip, forearms and shoulders. In case you’re not sure, I did 90 hanging leg raises every day for a week. This is how you nail dead hangs.

Man performing a hanging leg raise in a park with his legs extended forward and clinging to the bar

(Image credit: Shutterstock)

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