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7 Dumbbell Forearm Workout



Dumbbell forearm workout

Dumbbell forearm workout: Forearm exercises strengthen your wrists, elbows, and hands. These muscles are used to open jars or carry suitcases up the stairs. They are used in basketball, golf, and racquetball. Read to know more about the dumbbell forearm workout. 

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7 Forearm Workout With Dumbbells

Dumbbell forearm workout

Forearm exercises improve hands, wrists, and elbows. These muscles open jars and lift baggage. Basketball, golf, and racquetball employ them. Learn about dumbbell forearm exercises.

Upper body strength is closely linked to forearm strength. Strong grips are essential for daily activities and in sports. Your workouts will be stronger, which will give your body more strength.

1. Dumbbell wrist curls with thumbs up

Step 1: Lie down on your back facing the bench.


Step 2: In each hand, hold the dumbbells upturned. Place your forearms on the table. Verify your wrists.

Step 3: Curl your wrists and engage your forearms. Hold for one second, then let go. Repeat.

Two sets of 20 reps. Continue with your palms down.

2. Dumbbell reverse curl

Step 1: Stand with one dumbbell in each of your hands. Shoulder-width apart. Palms down.

Step 2: Keep your upper arms still. Step 2: Keep your upper arms still. This moves engages the biceps, forearms, and forearms.


Step 3: Hold for one second, then release. Repeat.

Two sets of 15-reps.

3. FarmersWalk

Step 1: Hold dumbbells straight up. All-in. Grab the largest.

Step 2: Keep your shoulders back and abs straight. Walk.

Take a two-minute walk and take a 30-second break.


4. Towel-dumbbell curl

Step 1: Wrap the dumbbells in towels by tying two towels together. Place the dumbbells. The grip will become more flexible.

Step 2: Maintain a straight back and keep your feet shoulder-width apart.

Step 3: Curl your arms and keep your arms straight. Step 3: Lift your arms up so that your hands reach shoulder-level.

Step 4: Return the weight back to its starting position, and then repeat.

Do two sets of 20 repetitions each.


5. Finger Curls

Step 1: Place your right hand on a dumbbell and sit on the bench. Spread your right arm out and place your right elbow on the right side of your inner thigh.

Step 2: Now open your hands and let dumbbells roll towards you.

Step 3: Close your palm once again to do a wrist curl. As tightly as possible, squeeze the weight. Repeat.

Do two sets of ten repetitions each on each side.

6. Drag Curl

Step 1: Stand shoulder width apart and place your feet shoulder width apart. Place your arms straight out in front of you and hold a dumbbell in your other hand. Keep your hands facing forward.


Step 2: Bend your elbows to bring the weights closer to your chest. Do this for a few seconds. Then, move your elbows back.

Step 3: Continue holding for one second, before returning to your starting position. Repeat.

Do two sets of 15 repetitions.

7. Dumbbell Wrist Turnations

Step 1: Stand shoulder-width apart with your feet together. Step 1: Stand with your feet shoulder width apart and hold a dumbbell in each of your hands, palms facing upward.

Step 2: Next, bring your forearms parallel to the ground by bending your elbows 90°.


Step 3: Keep this position and rotate your wrists. Turn your palms down so that your palms face downward. Then, return to the original position. Repeat.

This exercise should be done for one minute. Pay attention to how much weight you are using. Move slowly to avoid injury.