Dumbbell Exercises for Forearms

Dumbbell exercises for forearms target the inner and outer forearm muscles.

Browse through the various dumbbell exercises for forearms below:

Palms-Up Wrist Curl

Palms-Up Wrist Curl
  • Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing up.

  • Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.

  • Keep your arms still throughout.

One-Arm Palm-Up Wrist Curl

One-Arm Palm-Up Wrist Curl
  • Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing up.

  • Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.

  • Keep your arms still throughout.

Palms-Down Wrist Curl

Palms-Down Wrist Curl
  • Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.

  • Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.

  • Keep your arms still throughout.

One-Arm Palm-Down Wrist Curl

One-Arm Palm-Down Wrist Curl
  • Sit on one end of a bench and hold one dumbbell with one hand, wrist against your knee, palm facing down.

  • Raise one dumbbell up by raising only your hand and slowly lower it back down after a short pause. Alternate hands after a set.

  • Keep your arms still throughout.

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