Here are a couple of sample workouts you can alternate between based on the exercises described above: forearm dumbbell workout #1. hammer curl 3 x 8 12 reps; wrist curls 2 x 12 15 reps; single arm reverse wrist curls 2 x 12 15 reps; wrist abduction 2 x 12 15 reps; farmer’s walk 2 x 60 second walk; forearm dumbbell workout #2. Keeping your elbow tucked at your side, curl the dumbbell up toward the center of your body, lifting weights close to your body through the entire range of motion. squeeze at the peak of the movement and slowly lower the weight back down to your side. repeat for required repetitions. 4.
Stand with feet shoulder width apart. hold a dumbbell in each hand and bring them to your shoulders with your palms facing upward. at the top of the lift, pause and rotate your grip into a pronated position. when lowering the dumbbells, keep this grip a priority to start recruiting the forearm muscles. 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. One of the best exercises for this is the dumbbell wrist curl. to perform this exercise, sit on a bench and hold a dumbbell in one hand, palm up, and allow your elbow and forearm to rest on your thigh. with your hand dangling off your knee, curl your wrist so your palm faces your biceps. move the weights upward, at the top of the movement lower. Assume a stance with your feet spaced at shoulder width, gripping a dumbbell in each hand with an upward facing grip., with your palms facing downwards. squeeze the dumbbells as hard as possible, focusing on contracting the forearm muscles. hold the contraction for a few seconds, then release and repeat.
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