Dumbbell Forearm Exercises: 12 Ways To Get Arms Like Popeye!

Men often focus on bulging biceps, but forearms are the gateway to optimal strength. So don't forget the dumbbell forearm exercises!

Significant carrying strength is concentrated in your forearm muscles.

The lower part of your arm is an area that holds a lot of tension. It's the avenue between your hands and your upper arm.

This link is vitally important when it comes to lifting heavy objects, as your forearms are responsible for the majority of resistance control.

Aside from helping with everyday lifting tasks, your forearm muscles play an essential role in your overall appearance.

They're almost always visible and one of the first things about your body that people notice.

Develop vascular forearms with the dumbbell forearm exercises below!

Trying to sculpt those guns? Try this arm workout to grow your triceps and biceps!

 

Sets, Reps, and Amount of Weight

The number of sets and reps of dumbbell forearm exercises you should complete depends on your fitness goals.

If your goal is to build muscle mass, you might complete 6-12 reps during each set.

If your goal is muscular endurance, doing 10-20 reps using lighter weights is an ideal strategy.

Complete anywhere between 2-5 sets of each forearm dumbbell exercise, depending on your fitness goals, lifestyle, and time commitment.

Aim to work all major muscle groups, including your forearms, at least twice weekly and switch up your routine regularly to maximize your muscle-building results!

Change up your dumbbell forearm exercises often.

You might do 3-5 of the exercises below, along with other arm exercises, on the days you work your forearms.

Vary the amount of weight you lift as your strength increases.

You might choose lighter weights and complete more reps to increase muscular endurance or go a little heavier and do fewer reps to build muscle mass.

Ultimately, you choose the amount of weight that you lift.

Keep in mind you don't have to go heavy to get ripped forearms.

Make sure the weight you lift is light enough that you're able to complete at least 6 reps of each dumbbell forearm exercise.

The 12 Best Dumbbell Forearm Exercises for Men

Here are the 12 best dumbbell forearm exercises for men over 40!

Reverse Wrist Curls

To complete seated wrist curls, sit on a chair or a weight bench and grab two dumbbell weights the size of your choice.

Face your palms down toward the ground and rest your arms on your knees of a weight bench.

Slowly use your forearms to lift your hands up toward the ceiling and back down.

Repeat the exercise until your forearm muscles feel fatigued.

You can complete reverse wrist curls while in a standing position too!

Place your arms straight out in front of you with your palms facing the ground.

Complete reverse wrist curls by raising your hands up and back down.

Aim to complete at least 6-12 reps, up to 20 reps when using lighter dumbbells.

Try to do 4 sets total of this exercise.

Traditional Wrist Curls

Get into the same starting position on a chair or weight bench to complete traditional seated wrist curls.

If you're using a bench, rest your forearms on your knees or on the bench.

This time, however, your palms should face up instead of downward.

Slowly use your forearms to lift your hands and weights up toward the ceiling and back down to the starting position.

You can also complete standing wrist curls by standing up straight, placing your arms out in front of your body with your palms up, and curling your wrists up and back down.

Repeat this exercise at least 6-12 times, or more if you can.

Aim to complete about 4 sets of these dumbbell forearm exercises.

Dumbbell Farmer's Walk

You'll need heavier dumbbells to complete a dumbbell farmer's walk.

You can also use kettlebells if you prefer.

Begin by holding the weights down at your sides while you stand up straight.

Take at least 10 steps in one direction, turn around, and take at least 10 steps back toward your starting position.

Rest for a short time and repeat this dumbbell forearm exercise 3 more times.

Wrist Rotations

This simple dumbbell forearm exercise works your forearm muscles well and increases their vascularity.

Simply stand up straight with dumbbells in each hand and your arms at your sides.

Bend your elbows and lift your forearms (with your palms facing down) until they form a 90-degree angle with your upper arms and are parallel with the floor.

Hold this position a begin rotating your wrists left to right, repeatedly, until your forearm muscles reach exhaustion.

Repeat this dumbbell forearm exercise for a total of 4 sets.

Rocker Rotations

Complete this dumbbell forearm exercise from a standing position with your arms down at your sides holding dumbbells.

Your palms should be facing your body.

Using your forearm muscles, slowly rotate your wrists forward and up, back down to your sides, and back behind your body continuously in a rocking motion at least 10 times.

Rest and repeat the standing front-to-back rocking motions with your wrists for a total of 4 sets.

Standing Hold Curl Turns

You'll need two dumbbell weights, one in each hand, to complete standing hold curl turns.

Stand up straight with your arms down at your sides and your palms facing your body.

Curl your wrists and the dumbbells up toward your body and hold this position.

Then twist your wrists, so your palms face away from each other, then twist your wrists back to the starting position with your palms facing your body, and repeat this curled twisting motion until your muscle fatigue.

Complete a total of 4 sets of this forearm dumbbell exercise.

Standing Swing Backs

To complete standing swing backs, stand up straight while holding dumbbells in each of your hands.

Your palms should face your body.

Using your forearm muscles, slowly curl your wrists and the dumbbells toward your body and back away from your body continuously at least 10 times (or until your forearm muscles fatigue).

Complete 4 sets of this forearm dumbbell exercise if you can.

Rollers

Forearm rollers really work your lower arms and make them burn.

While in a standing position, hold a dumbbell in each of your hands.

Keeping your arms straight, extend them out in front of your body until they are parallel with the floor.

Hold this position and rotate, or spin, the dumbbells toward your body continuously until you experience forearm muscle fatigue.

Rest for a short time and complete a total of 4 sets of this dumbbell forearm exercise.

Standing Power Squeezes

Power squeezes are simple dumbbell forearm exercises.

Simply stand up straight with your arms down at your sides and hold a dumbbell in each hand.

Squeeze the dumbbells as hard as you can, release your grip, and squeeze it hard once again.

Do this continuously until your forearms are fatigued.

Rest and aim to complete 4 sets of this dumbbell forearm exercise.

Pushup Dumbbell Rows

You'll need two dumbbells to complete pushup dumbbell rows.

Grip the weights with your hands and get into a plank position.

Do a pushup, stay in the plank position, and lift your right elbow and weight up toward the ceiling until your hand reaches your armpit.

Lower the weight back down slowly, complete the same motion with your left arm, do another pushup, and repeat this series of exercises at least 6-12 times.

Rest and complete another 3 sets if you can.

Bent-Over Rows

Bent-over rows are a back exercise, but you also use your forearms!

You might place your left hand and left knee on a weight bench or simply bend over while standing to make your back parallel with the floor.

Hold a weight in your right hand and slowly lift it up toward your armpit and back down.

Repeat this motion at least 6-12 times with your right arm and do the same with your left arm.

If you're standing with both feet on the ground during bent-over rows, you can complete the rows using your right arm and left arm at the same time, rather than one at a time.

Just make sure to keep your back as straight as possible and parallel with the ground.

Complete 4 sets of this dumbbell forearm exercise if you can.

Hammer Curls

Hammer curls are well-known biceps exercises, but they work your forearms too!

Simply stand up straight with your arms at your sides.

Hold a dumbbell weight in each hand with your palms facing your body.

Leading with your thumbs, curl the weights up toward your chest and back down to your sides.

You can lift both weights at once or one at a time.

Aim to complete at least 6-12 reps of hammer curls during each set.

Do a total of 4 sets of hammer curls if you're able to.

*Please know that weight loss results and health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on dumbbell forearm exercises.